How Does CBT Work?

The Core Principle

CBT suggests there is an interlink between our thoughts, feelings, behaviors, and physical sensations. When one aspect becomes negative or unhelpful, it creates a knock-on effect on the other aspects, forming a vicious cycle. CBT helps break down these cycles by:

• Working with your therapist to analyze problems into separate parts

• Identifying and challenging unhelpful thinking patterns

• Addressing problematic behavioral responses

• Learning and practicing new coping strategies

Treatment Process

1. You and your therapist work collaboratively to:

• Break down problems into manageable parts

• Keep track of thoughts and behaviors through diary-keeping

• Analyze thoughts, feelings, and behaviors

• Identify areas for change

• Practice changes in everyday life

2. Sessions may include:

• Setting and working towards specific goals

• Exposure sessions (when appropriate for anxiety or phobias)

• Progress review and adjustment of strategies

• Learning to become your "own therapist"

What Problems Can CBT Help With?

CBT is effective in treating:

• Depression

• Anxiety disorders (including GAD, Panic Disorder, OCD, Social Phobia)

• PTSD and trauma

• Phobias (including agoraphobia)

• Sleep problems

• Anger management

• Low self-esteem

• Physical health problems

• Stress

• Relationship issues

• Assertiveness challenges

Effectiveness

CBT is considered the 'gold standard' in psychological therapy, with extensive research supporting its effectiveness. When delivered by trained professionals (Clinical/Counselling Psychologists or CBT Therapists), it has shown significant success in treating various mental health conditions.

Advantages of CBT

• Most evidence-based approach to psychotherapy

• Generally requires fewer sessions than other approaches

• Helps identify and change negative thinking patterns

• Addresses unhelpful behavioral responses

• Provides practical, everyday coping strategies

• Teaches self-therapy skills

Treatment Structure and Duration

• Sessions typically last 50 minutes

• Treatment usually requires 6-24 sessions

• The exact number depends on individual needs and difficulties

• Progress is regularly reviewed with your therapist

Common Concerns About CBT

CBT Only Looks at the Present and Not the Past

While CBT often focuses on the present, it can explore past experiences to understand their influence on current emotional struggles, beliefs, and behavioral patterns.

CBT Is Too Structured

CBT can be delivered in either:

• A structured format (with clear goals and agenda items)

• A less structured, more organic approach

Your therapist can adapt the style to suit your preferences.

Homework Concerns

While practicing between sessions is beneficial:

• Homework is not strictly enforced

• The approach can be adjusted to your comfort level

• Focus is on practical application rather than formal assignments

Is CBT Right For You?

CBT might be suitable if you're willing to:

• Work collaboratively with your therapist

• Practice new skills between sessions

• Examine your issues with curiosity

• Face challenging emotions

• Make active changes in your life

At Expert Therapy we have extremely experienced CBT therapists who can help you. Book an in-depth assessment appointment today.

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