5 things you need to know about Cognitive Behavioural Psychotherapy
Updated: Dec 27, 2021
If you stumbled upon this article, because you are researching different psychotherapy directions or someone recommended you to start going to a cognitive-behavioural psychotherapy (CBT), you’re in the right place. This is a brief and short presentation of CBT and what you need to know about it.
Cognitive behavioural therapy (CBT) is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective then, other forms of psychological therapy or psychiatric medications. (APA)
1. Conditions that CBT treats
CBT is a useful tool to address emotional challenges. For example, it may help you:
Manage symptoms of mental illness
Prevent a relapse of mental illness symptoms
Treat a mental illness when medications aren't a good option
Learn techniques for coping with stressful life situations
Identify ways to manage emotions
Resolve relationship conflicts and learn better ways to communicate
Cope with grief or loss
Overcome emotional trauma related to abuse or violence
Cope with a medical illness
Manage chronic physical symptoms
Mental health disorders that may improve with CBT include:
Depression
Anxiety disorders
Phobias
PTSD
Sleep disorders
Eating disorders
Obsessive-compulsive disorder (OCD)
Substance use disorders
Bipolar disorders
Schizophrenia
Sexual disorders
2. CBT focuses on present
Psychoanalytic and psychodynamic therapy, as well as many other approaches, center around exploring the past to gather understanding and insight. CBT is distinct because it focuses on the present. What are you thinking right now? What were you thinking when you began to feel anxious? Are there any harmful patterns that emerge? The goal is to understand what happens in your mind and body in the present to change how you respond.
3. CBT is short-term, goal-oriented, and scientifically validated.
CBT was founded by psychiatrist Aaron Beck in the 1960s, following his disillusionment with Freudian psychoanalysis and a desire to explore more empirical forms of therapy. CBT also has roots in Rational Emotive Behavioral Therapy (REBT), the brainchild of psychologist Albert Ellis. The two were pioneers in changing the therapeutic landscape to offer patients a new treatment option—one that is short-term, goal-oriented, and scientifically validated.
4. CBT works around thoughts, emotions and beliefs and you have to work too
Understanding that there is a connection between your thoughts, emotions and behaviour is one of the key principles of CBT. During therapy you work around those aspects and get to know different methods (relaxation techniques, changing negative thinking patterns, …) that help you restructure your basic beliefes and behaviours. But you will have to work for it! There is no magic stick and words that your therapist will use, that’ll help you change, you will have to be the one that does that. So your therapist might give you homeworks and ask you to write a journal.
5. CBT is generally considered short-term therapy
Ranging from about five to 20 sessions. You and your therapist can discuss how many sessions may be right for you. Factors to consider include:
Type of disorder or situation
Severity of your symptoms
How long you've had your symptoms or have been dealing with your situation
How quickly you make progress
How much stress you're experiencing
How much support you receive from family members and other people