24/02/2024
Cognitive Behavioural Therapy (CBT) is a type of talk therapy that helps people identify and change unhelpful or negative thought patterns and behaviours. It’s one of the most widely used and researched forms of psychotherapy, and it’s effective for a range of issues, especially anxiety and depression. The Core Idea: The way you think affects how you feel and what you do. So, if you can change the way you think (your cognitions), you can also change how you feel and behave—even in the same situation. How CBT Works: CBT is usually structured and goal-oriented. You work with a therapist to: Identify distorted thinking (like catastrophizing, black-and-white thinking, or negative self-talk) Challenge these thoughts with evidence and logic Replace them with more realistic, helpful thoughts Practice new behaviours and coping skills Examples of CBT Techniques: Thought records: Writing down negative thoughts and evaluating them Behavioral experiments: Testing beliefs by trying new actions Exposure therapy: Gradually facing fears to reduce anxiety Activity scheduling: Planning positive activities to boost mood What CBT Helps With: Anxiety disorders (like panic, OCD, PTSD) Depression Phobias Eating disorders Substance use Sleep problems Stress management