We offer a range of therapeutic approaches at Apex psychology one of which is Cognitive Behavioural Therapy. One of our Registrar Clinical Psychologists Hiro Kobayashi has written this summary of some of the ideas this approach entails. We hope you will find it helpful
Cognitive Behavioural Therapy: Understanding the Basics
I’m excited to share with you one of psychology’s most powerful tools – Cognitive Behavioral Therapy (CBT). Whether you’re curious about therapy options for yourself or simply interested in psychology, this friendly guide will walk you through what CBT is all about.
What is Cognitive Behavioural Therapy?
Think of CBT as a practical approach to improve your functioning. At its heart, it’s a type of therapy that helps us understand how our thoughts, feelings, and behaviors are all connected – like three best friends who influence each other constantly!
Unlike some therapies that might have you diving deep into childhood memories or analyzing dreams, CBT focuses mainly on the here and now. It’s like having a coach who helps you identify thought patterns that might be tripping you up and teaches you skills to navigate life’s challenges more effectively.
The Cognitive Model: How Our Minds Work
Here’s something fascinating – it’s not actually situations themselves that make us feel a certain way, but rather how we interpret those situations. Let me break this down:
- Something happens in your life
- Your mind automatically creates thoughts about it
- These thoughts trigger certain emotions
- Your emotions influence how you behave
- And your behaviors can reinforce those original thoughts
Let’s make this real with a quick example we can all relate to:
Imagine you bumped into your friend on a street and said ‘hi’ to them, but they didn’t say ‘hi’ back to you.
- You might think: “They’re ignoring me. Maybe, I did or said something wrong, and they don’t like me anymore”
- This could make you feel: Anxious or sad
- So, you might: Overthink the last conversation or avoid reaching out again
- And this reinforces: The idea that there’s a problem in the friendship
But what if they didn’t see or hear you because they were preoccupied with a very important upcoming presentation? See how our interpretations can send us down unnecessary emotional rabbit holes?
CBT Techniques You Might Find Helpful
1. Thought Detective Work
One of the most helpful CBT skills is learning to spot unhelpful thinking habits (we all have them!) and replace them with more balanced perspectives. It’s like being a detective investigating your own thoughts.
Common thought traps include:
- Black-and-white thinking: “If I don’t get this perfect, I’m a complete failure”
- Fortune-telling: “I just know this presentation will be a disaster”
- Mind-reading: “Everyone at the party thinks I’m boring”
- Catastrophizing: “If I make this mistake, my career is over”
2. Mood-Boosting Activities
When we’re feeling down, we often stop doing things we enjoy. CBT encourages gradually adding back positive activities, even in small doses. It’s amazing how even 15 minutes of something enjoyable can shift your mood!
3. Facing Fears Step by Step
For anxiety, CBT often uses a gradual approach to facing feared situations (i.e., social gathering, public speaking, insects, visiting doctors, etc.). Think of it as climbing a ladder one rung at a time rather than jumping straight to the top. Each step builds your confidence for the next one.
4. Practical Problem-Solving
Life throws problems at all of us. CBT teaches a structured approach to breaking down problems, brainstorming solutions, and testing them out. It’s like having a reliable recipe for tackling life’s challenges.
Why CBT Works So Well
There are good reasons why CBT is so widely recommended:
- It’s backed by tons of research showing it really helps
- Sessions are focused with clear goals
- You learn practical skills you can use forever, not just during therapy
- It typically doesn’t take years – many people see benefits in 8-20 sessions
- You’re an active participant, not just someone receiving advice
Who Might Find CBT Helpful?
CBT has been shown to help with many different challenges, including:
- Depression and low mood
- Various types of anxiety
- Trouble sleeping
- Managing chronic pain
- Coping with stress
- Post-traumatic stress
- Relationship difficulties
- And many other life challenges
What Happens in a CBT Session?
A typical session usually includes checking in on your mood, reviewing any “homework” practice from the previous week, setting an agenda together for the session, working through specific issues using CBT techniques, and planning what you’ll practice before the next session.
It’s collaborative and active – no lying on couches staring at the ceiling! You and your therapist are partners working together.
Finding Someone to Work With
If you’re considering trying CBT, here are some tips for finding a therapist:
- Ask your GP for recommendations and obtain a Mental Health Care Plan.
- Look at ‘our staff’ page and find a psychologist
- If you are not sure who is suitable, call us on 02 9715 5534 and have a chat with our friendly receptionists.
Remember, the relationship between you and your therapist is important. It should feel comfortable and supportive, even when you’re discussing challenging topics.
Final Thoughts
CBT offers practical skills that can help you navigate life’s ups and downs with greater ease. What I find most empowering about this approach is that it teaches you to become your own therapist over time. The skills you learn in CBT don’t just help with current challenges – they can become lifelong tools for managing emotions, improving relationships, and building resilience. That’s a pretty amazing return on investment!
Some people misunderstand that CBT is about being ‘positive’ by ignoring your ‘negative’ thoughts. This is not the aim of CBT. It teaches you to modify them in realistic ways while being mindful of your unhelpful patterns of thinking and behaving.
Note: While this blog post provides general information about CBT, it isn’t a substitute for professional advice. Whilst CBT is a powerful tool, it may not be right for you. If you’re struggling with difficult emotions or life challenges, consider reaching out to a qualified professional who can help you decide the best therapy approach that works best for you.