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Cognitive Behavioural Therapy - CBT
What is CBT?
Cognitive Behavioural Therapy (CBT) is a highly regarded form of psychotherapy, developed in the 1960s by Dr Aaron T. Beck. Through extensive scientific research, CBT has proven effective for a wide range of psychological challenges, including anxiety, depression, phobias, chronic pain, and more. CBT is endorsed by major health organisations, such as the National Institute for Health and Care Excellence (NICE) in the UK, as a leading treatment for various mental health conditions.
How Does CBT Work?
CBT is based on two primary components: Cognitive and Behavioural.
These components work together in a structured approach that empowers individuals to understand and transform their thoughts, emotions, and behaviours.
Cognitive Component:
This aspect focuses on identifying and restructuring negative or distorted thoughts, helping individuals see that their perceptions of events, rather than the events themselves, can lead to emotional distress.
For example, someone with social anxiety might think, "I’ll never make friends," leading them to feel isolated and discouraged. CBT helps individuals identify these distorted thought patterns, evaluate their accuracy, and replace them with more balanced, realistic beliefs.
Behavioural Component:
The behavioural side of CBT addresses the learned aspects of behaviour. It involves modifying unhelpful behaviours by gradually exposing individuals to situations that cause discomfort, and encouraging new, adaptive actions.
For example, a person who avoids social situations due to anxiety can learn, step-by-step, to approach these situations, leading to a gradual reduction in their anxiety over time.
How Long Does CBT Take?
CBT typically involves 50-minute sessions, lasting 10-15 sessions for specific issues or up to 1-2 years for complex challenges. Clients actively engage in exercises, set goals, and apply skills outside therapy to become their own "self-therapist," gaining tools for lasting mental well-being.
Is CBT Right for You?
CBT has been proven effective in research and is considered one of the most accessible and practical forms of psychotherapy. If you are seeking a structured, skill-based approach to managing mental health challenges, CBT offers strategies that enable lasting change and improved quality of life.
Recommended articles:
Dobson, K. S. (2010). Cognitive Behavioral Therapy Techniques and Strategies. American Psychological Association.
Jones, A. L., & Brown, R. K. (2022). The role of cognitive behavioral therapy in treating anxiety disorders: A comprehensive review. Journal of Anxiety Disorders.
Lee, S. H., & Kim, J. Y. (2024). Digital cognitive behavioral therapy interventions for depression: A meta-analysis. Clinical Psychology Review.