Cognitive Behavioural Therapy, or CBT, is a common form of psychotherapy (also referred to as ‘talk therapy). It is mainly used to break negative thought cycles so that you can view and respond to challenging situations in a positive and clear way. CBT often relies on fewer sessions than other forms of therapy and can treat a spectrum of mental health issues.

What is CBT?

CBT is a form of psychotherapy that mainly works under the assumption that the way you think and interpret events affects how you feel and behave. The governing theory behind CBT states that “problems arise from events and the meanings that people assign to them.” These meanings and negative feelings associated with these events can make it very difficult for an individual to function confidently and effectively in day-to-day life. In CBT, a therapist helps you to identify and cope with these challenges and foster positive change through structured coping strategies.

What is it Used For?

Since CBT works to break negative thought cycles and build positive behavioural habits, it is very versatile and be used in a variety of contexts. CBT can be used to treat many different types of mental illnesses and mental health issues, some of which include:

Depression
Anxiety
Phobias
PTSD
Sleep Disorders
Eating Disorders
OCD
Bipolar disorders
Schizophrenia
Coping with grief or loss
Overcoming trauma
Coping with stressful life situations

Types of CBT

Though all types of CBT all work on the same general assumption, the actual process of therapy can differ based on each patient’s therapeutical needs. Different types of CBT are used during therapy depending on the mental health issues which are being addressed. The 4 main categories of CBT are:

Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-based cognitive therapy combines traditional CBT practices with mindfulness practices, such as meditation. This helps foster a positive, present mindset. MCBT is most often used to treat anxiety, depression and bipolar disorders.

Dialectical Behaviour Therapy (DBT):

Dialectical Behaviour Therapy is a type of CBT that uses problem-solving strategies such as building emotional regulation and distress tolerance skills in order to help individuals find acceptance. This type of therapy is especially useful to those who have a very ‘black and white’ perspective. DBT can help them see the middle ground in certain troubling situations, as well as help them develop coping mechanisms. DBT is most often used to treat borderline personality disorder, bipolar disorder, substance abuse issues, eating disorders, ADHD, and PTSD.

Rational Emotive Behaviour Therapy (REBT):

Rational Emotive Behaviour is a type of CBT that helps you identify any irrational beliefs that you may have, such as negative or self-destructive thoughts, and replace them with healthier, more life-supporting beliefs. REBT takes an active approach to therapy, teaching you how to actively confront these negative thoughts and create healthy thought patterns. REBT is most often used to treat anxiety, guilt, depression, anger issues, eating disorders, and procrastination.

Acceptance and Commitment Therapy (ACT):

Acceptance and Commitment Therapy’s main focus is to help you respond to your inner emotions, thoughts, and impulses. ACT helps individuals accept that their inner emotions and thoughts may be appropriate responses to troubling situations. This type of CBT relies heavily on positive reinforcement and counter-conditioning in order to foster acceptance and develop the behavioural changes necessary to help patients move on with their lives. ACT is most often used to treat depression, social anxiety disorder, stress, psychosis, OCD, chronic pain, and substance abuse issues.

How Does it Work?

While many other forms of psychotherapy focus on using the past to understand current issues, CBT focuses on present thoughts and experiences, and what we can do to deal with them. The main goal of CBT is to combat negative patterns of thinking and behaviour that prevent someone from living the life that they want. The first step in CBT is to identify the negative perceptions and thought patterns that are affecting behaviour. Then, during the CBT process, these negative perceptions are challenged and compared with the reality of the situation, which often results in a less distressed, more positive frame of mind for the patient. This enables them to make decisions or take actions that are beneficial to them in the long term.

The CBT process consists of frequent one-on-one sessions, group sessions, or a combination of both, usually lasting up to 5-20 sessions (though individual needs may vary). Some activities you can expect during a typical session include:

Role-playing activities
Practicing strategies to calm the mind and body
Gradual exposure to things you fear or make you uncomfortable
Homework assignments
Keeping a diary
Practicing skills to develop positive behaviour

How to Get Started?

The first step to getting started with CBT is finding a therapist. When looking for the therapist that is right for you make sure you check their background and education, certification and licensing, and area of expertise to ensure they match your needs. The next step is to understand the costs of your CBT treatment and check whether your insurance covers psychotherapy.

Before your first appointment, make a list of issues and concerns you would like to go over with your therapist. Having a list will give you and your therapist a starting point for your first session. The final step is to attend your first session. During your first session, make sure you feel comfortable with your therapist’s approach, style, and length of each session.

For more information on how to get started with CBT, chat with our iHealthOX Care Team.

Sources:

https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610#:~:text=CBT%20can%20be%20a%20very,PTSD)%20or%20an%20eating%20disorder.

https://www.medicalnewstoday.com/articles/296579

https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747\

https://www.talkspace.com/blog/types-of-cbt/