Cognitive behavioural therapy (CBT) is a form of psychotherapy that aims to assist individuals in effectively managing their difficulties by altering their thought patterns and behaviors. It is primarily used for the management of anxiety and depression; however, it can also be beneficial in addressing various other mental and physical health issues.

How CBT works

CBT operates on the principle that your thoughts, feelings, physical sensations and actions are strongly interconnected, and that negative thoughts and feelings can trap you in a negative cycle.

CBT’s objective is to assist individuals in managing overwhelming problems in a more positive and optimistic way by breaking them down into smaller parts.

The individual will be shown how to alter these negative patterns to enhance their emotional wellbeing.

In contrast with some other forms of therapy, CBT addresses current problems and present concerns, rather than focusing on past issues.

It seeks practical ways to enhance an individuals mental wellbeing on a daily basis.

Uses for CBT

CBT has been shown to be an effective way of treating various mental health conditions. In addition to depression or anxiety disorders, CBT can also help people with:

• bipolar disorder
• borderline personality disorder
• eating disorders – such as anorexia and bulimia
• obsessive compulsive disorder (OCD)
• panic disorder
• phobias
• post-traumatic stress disorder (PTSD)
• psychosis
• schizophrenia
• sleep problems – such as insomnia
• problems related to alcohol misuse

CBT is also sometimes used to treat people with long-term health conditions, such as:

• irritable bowel syndrome (IBS)
• chronic fatigue syndrome (CFS)
• fibromyalgia
• chronic pain

Although CBT cannot cure the physical symptoms of these conditions, it can help people cope better with their symptoms.

What happens during CBT sessions

If CBT is recommended, the individual will typically have a session with a therapist on a weekly basis or every other week. The course of treatment usually lasts for between 6 to20 sessions, with each session typically lasting 30 to 60 minutes.

During the sessions, the individual will work with the therapist to break down problems into distinct components, including thoughts, physical feelings and actions.

The individual and therapist will examine or analyse these areas to work out if they’re unrealistic or unproductive, and assess the impact thay have. The therapist will then be able to help the individual work out how to change any unhelpful or unproductive thoughts and behaviours.

Once areas of improvement have been identifited, the therapist can guide the individual to incorporate these changes into their everyday routine. In future sessions the individual will reflect on their progress.

The ultimate aim of therapy is to teach the individual on how to effectly use the skills they learn during treatment in everyday life. This will help the individual to effectively cope with challenges and prevent them from adverse effects, even after therapy finishes.

Pros and cons of CBT

Cognitive behavioural therapy (CBT) has proven to be effective in treating some mental health problems, but it may not be successful or suitable for everyone.

Some of the advantages of CBT include:

• CBT’s highly structured nature allows for it be delivered in different formats, such as group sessions, self-help literature and online platforms.
• it imparts valuable, useful and practical strategies that can be used in everyday life, even after the treatment has ended
• it can be completed in a relatively brief timeframe in comparison to other talking therapies
• The emphasis of treatment lies on an individual’s ability to transform themselves, encompassing their thoughts, emotions, and actions.
• it has the potential to be as effective as medicine in treating some mental health problems, and could prove beneficial in situations where medicine alone has proved ineffective.

Some of the disadvantages of CBT to consider include:

• participating in regular CBT sessions and carrying out any extra work between sessions can take up a lot of your time
• to get the best benefit, the individual needs to fully commit to the treatment. While the therapist can provide guidance and support, active participation is crucial.
• it may not be suitable or appropriate for people with more complex mental health needs or learning difficulties
• it involves confronting emotions and anxieties – this can be a challenging process and you may experience initial periods where you’re anxious or emotionally uncomfortable
• it does not address any wider problems in systems or families that may have a significant impact on an individuals overall health and wellbeing

Some critics also argue that while CBT effectively addresses current problems and challenges, and focuses on specific issues or concerns, it does not address the potential root causes of mental health conditions, such as an abusive or neglectful childhood.

How to find a CBT therapist

Talking therapies, including CBT, are avialable on the NHS, though treatments vary across NHS Trusts.

Most NHS talking therapies services allow self-referral, without a referral from a GP.

Find an NHS talking therapies service

Ifthe individual can afford it and doesn’t want to wait for NHS treatment, they can choose to pay for therapy privately. The cost of private therapy sessions varies. The typical costs are anywhere from £40 per sessions upwards.

There is a register of all accredited therapists in the UK on the British Association for Behavioural and Cognitive Psychotherapies (BABCP) website.

There’s also a directory of chartered psychologists on the British Psychological Society (BPS) website, some of whom specialise in CBT.