Dialectical Behaviour Therapy
If you feel like your emotions are getting too out of control, then Dialectical Behaviour Therapy (DBT) may help. Backed by growing research, this type of therapy is effective with a wide variet...
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Cognitive Behavioural Therapy
Cognitive Behavioural Therapy is a therapeutic approach in which you collaborate with a therapist to explore the interrelationships among your thoughts, emotions, physical sensations, and behaviours. This enables you to address these issues more constructively and adopt a more positive perspective. CBT is effective both for mental health problems and various addictions.
What Is Cognitive Behavioural Therapy (CBT)?
Cognitive Behavioural Therapy (CBT) is a type of talk therapy that works based on the assumption that your thoughts can significantly influence your feelings and behaviours. It involves a collaborative process where you and your therapists work together to identify and change negative thought patterns contributing to unhealthy behaviours. This approach allows you to reframe your thinking, which enhances coping mechanisms. Unlike other therapies, CBT is more structured, focuses on specific problems, and guides clients toward clear goals. In addition, you can expect to engage in practical exercises and assignments outside of therapy sessions to reinforce your learning.
How Does CBT Work?
CBT operates through a variety of effective therapeutic mechanisms that can vary depending on the specific condition being addressed. Generally, CBT is a type of therapy that involves establishing a strong and trusting bond with your therapies, developing a healthier relationship with your thoughts that contribute to your distress, changing your thought patterns, and making changes in your behaviours.
What Does CBT Involve?
A fundamental aspect of CBT is the collaborative relationship between you and your therapist, focusing on tackling your challenges together. The process begins with an assessment, which helps you and your therapist gain insight into your difficulties, explore how they developed, understand their impact on your life, and identify the factors that sustain them. While past experiences may be discussed, CBT aims to address present issues in a structured manner. It is a goal-oriented approach that encourages you to define your therapy objectives.
Typically, there are assignments to complete between sessions, which play a crucial role in the CBT process. These tasks are mutually agreed upon and serve to reinforce what you have learned during sessions, provide practice opportunities, or track your experiences in the time between meetings.
Characteristics of CBT
CBT sets apart from other therapies because of the following unique characteristics:
Structured
The therapist typically follows a structured plan for each session to ensure that particular techniques and concepts are introduced. The specific strategies employed will differ based on your particular needs and concerns.
Time-Limited
Therapy can take various forms, with some lasting for many years. However, CBT is designed to be a shorter-term approach. Typically, you would engage in about 10 to 25 sessions on average, but these could be extended depending on your progress and response to treatment.
Emphasis on Educating
CBT is more than just having a conversation. A key aim of therapy is to guide you in understanding your issues and explore the reasons behind your thoughts, feelings, and behaviours. When you gain this insight, you can make meaningful changes in your lives that extend far beyond the therapeutic sessions
Weekly Homework
You are encouraged to practise the strategies discussed in the sessions in your everyday routines at home. This approach allows the therapeutic process to extend beyond therapy sessions to enable you to implement changes more swiftly and enhance your recovery journey.
Types of CBT Techniques
CBT is a versatile approach that can address a variety of mental health issues and addictions. At Sierra Recovery, our therapists utilise a range of techniques tailored to each individual. Having a variety of techniques keeps the therapeutic process dynamic and engaging.
Employing diverse CBT methods is crucial for effective treatment, allowing therapists to adapt their strategies to meet your unique needs. Different techniques focus on various aspects of psychological challenges, such as addressing negative thought patterns, modifying unhelpful behaviours, or enhancing emotional regulation.
Cognitive Restructuring
CBT is based on the assumption that thoughts affect the way we feel and do things. Hence, cognitive restructuring is a key component of this type of talk therapy. When you recognise your irrational thought patterns or cognitive distortions, your therapist helps you to question, adjust, and reframe these thoughts with more logical perspectives.
Psychoeducation
Psychoeducation is another key element of CBT that focuses on helping you gain a deeper understanding of your conditions. It covers the symptoms you may experience, their impact on your daily life, and the various available treatment options. Further, it explains the chosen treatment’s rationale, the CBT’s foundational principles, and how this approach can effectively address your mental health challenges. CBT therapists believe that when you comprehend the therapeutic process, it often leads to improved success and higher rates of recovery.
Journalling
CBT journalling goes beyond simply keeping a daily diary. It acts as a structured approach for you to recognise and monitor your thoughts, feelings, and actions. In this journal, you write the specific situations or triggers, associated thoughts, emotional responses, and subsequent behaviours. By consistently organising these thought patterns, you can develop a deeper understanding of your thinking processes, allowing you to confront and modify unhelpful thoughts with healthier alternatives.
Exposure Tasks
Exposure is a technique used specifically for people with anxiety, phobia, and trauma.
Many individuals often avoid situations that could heighten their anxiety. Hence, gently guiding them to face these triggers can be beneficial in reducing avoidance, alleviating anxiety, fostering resilience, and enhancing confidence. It’s important to approach this process carefully, as confronting these situations can lead to strong emotional responses. Usually, a CBT therapist will gradually implement exposure therapy or similar tasks to ensure you feel prepared to move forward.
Behavioural Modification
CBT emphasises that your negative thinking can lead to emotional distress, but it’s the unhelpful behaviours that often keep those struggles going. Therefore, your therapist works with you to identify these behaviours and encourages you to adopt healthier alternatives. In addition, CBT therapists provide you with a range of coping strategies to help you manage symptoms and daily stress. These strategies may include techniques for breathing exercises and progressive muscle relaxation, which involves systematically tensing and relaxing different muscle groups.
How Long Do CBT Sessions Last?
Typically, therapy sessions occur either weekly or every two weeks and last between 50 to 60 minutes. However, each treatment centre will have its own internal protocols. After an initial assessment, your therapist will estimate the number of sessions that might benefit you, which can vary from 10 to 25 sessions. Together, you and your therapist will periodically evaluate your progress during the therapy process.
What Condition Is Best Treated With CBT?
Although CBT was first created to address depression, it soon evolved to help with various mental health issues and addiction. Its effectiveness spans a broad spectrum of disorders, making it a popular choice for many. In addition, CBT can help people overcome other conditions such as generalised anxiety disorder, post-traumatic stress, eating disorders, personality disorders, and both substance and process addictions.
Effectiveness Of CBT
Considering CBT is an evidence-based approach, it has undergone rigorous scientific research and has been systematically compared to other treatments. It stands out as one of the most effective options for managing various mental health conditions and addictions. Individuals participating in CBT often report noticeable improvements after just a few sessions.
How Is CBT Used In Addiction?
Both physical and psychological dependence on substances such as alcohol, illicit drugs, or prescription medications characterises addiction. While detoxification can help with the physical aspects of dependence, addiction treatment requires a comprehensive approach where therapy such as CBT is included. Many people with addiction benefit from CBT because of its ability to change negative thought patterns, manage triggers for substance use, equip individuals with effective coping strategies, and support the journey toward lasting sobriety.
Discover How Our CBT Therapists Can Help Your Recovery
We know that dealing with mental health struggles and addiction can be difficult, and it’s okay to feel uncertain about where to start. Our team of CBT therapists at Sierra Recovery is here to listen, support, and walk alongside you to help you feel the presence of a safe space where you are understood and supported as you work through challenges.
Taking the first step can be challenging, but you do not have to do it alone. You are more than welcome to reach out to us today. Let’s begin the journey together. We will help you find hope and recovery, one step at a time.
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