Cognitive behavioural therapy (CBT)
Cognitive behavioural therapy (CBT) is one of the most widely used forms of psychotherapy, supported by a large body of scientific research showing it can produce meaningful results in a relatively short period of time.
What is CBT?
CBT examines our thought processes and our actions to see where we can make positive changes.
A principle of CBT is that our thoughts, feelings and behaviours are all connected. For example, if we think we will embarrass ourselves when public speaking (a thought), we will experience butterflies in our stomach (feeling) and try to avoid giving speeches (behaviour). This avoidance means that we never learn public speaking is safe and therefore the anxiety remains.
When using CBT, you will collaborate with your therapist on understanding why you experience difficult feelings, identifying problematic thoughts, challenging those thoughts, and changing your actions to confront these situations. This is all done carefully and at a pace you feel comfortable with.
How CBT helps with anxiety and OCD
Most clients struggling with anxiety and OCD are looking to make a change in their lives. They don't just want to talk about their problem, they want to do something about it. CBT is very practical in this way. It provides us with a range of tools to make those positive changes.
CBT also places a great deal of emphasis on the role of avoidance. For example, with social anxiety we avoid social situations. With OCD, we feel we must engage in a compulsion to avoid the intrusive thought. CBT helps us understand the role of avoidance and what we can do about it.
How we use CBT
CBT forms a core part of our integrative model. Throughout your therapy, we draw on CBT techniques to help you understand yourself and make positive changes. Think of CBT as a toolbox of helpful explanations and practical skills you can apply whenever you’re ready to make a change.
I tried CBT and I didn't like it
We get this a lot.
While we do have other ways of working, negative experiences of CBT often come from therapists who focus too rigidly on the techniques, rather than the person in front of them. We believe therapy should always feel human, safe, and collaborative. That’s why we place such strong emphasis on the therapeutic relationship, ensuring you feel heard and in control throughout the process.
Is CBT right for everyone?
CBT has been shown to be effective for a wide variety of individuals.
However, CBT typically relies on the ability of an individual to talk about their struggles. This may be difficult or impossible for some clients who are attending therapy to tackle significant trauma. Such clients benefit from a specific type of CBT, known as Trauma-Focused CBT (TF-CBT), or from humanistic or relational therapies.
Conversely, some clients talk about their feelings too much, rather than experiencing them. This is known as interlectualisation and can impact anyone, but is especially common among the neurodivergent community. These clients benefit from being guided towards their feelings using EFT.