How Can Cognitive Behavioural Therapy Help Me? A Complete Guide

Our thoughts play a profound role in the way we think and behave. Thoughts can trigger intense emotions and distort our perception of reality. 

Our thoughts can make us act in ways we never once thought we would. It’s almost as if our thoughts run a subconscious code in the background of our minds. It’s not until we stop this code from running and redirect it in a more positive direction that we can find peace. 

This is exactly where cognitive behavioural therapy comes in. 

If you’re curious about cognitive behavioural therapy or you’re wondering how this form of therapy can help change your life, you’ve come to the right place. Let’s talk about it. 

What Is Cognitive Behavioural Therapy?

Cognitive Behavioural Therapy (CBT) is a form of talk therapy that focuses on recognizing unhealthy patterns of thinking. As you talk to your CBT therapist you’ll learn which thoughts are triggering problematic behaviours and learn ways to change them into healthier habits. 

CBT narrows in on any personal goals or obstacles you’d like to overcome. Instead of looking back on the past as the cause of concern, cognitive behavioural therapy addresses “here and now” problems. 

Cognitive behavioural therapy is rooted in the belief that how you think is how you feel. This is done by challenging negative thoughts head-on and turning them around on the spot. 

Once you can consciously identify negative and unhelpful thoughts you can begin breaking those habits that are keeping you trapped.

What Kinds Of Things Can CBT Help Me With?

Our thoughts create our reality. Think about it. When you wake up in the morning in a great mood you tend to see your day in a more light-hearted way. You spring out of bed, open up the curtains and allow the sunshine to fill your home. Your thoughts of joy and contentment are affecting your behaviours as you turn on music and have a dance party while making coffee. Instead of stressing about your condescending boss, you have confidence you’ll be able to speak up.

On the other hand, say you wake up in a low mood. You don’t want to get out of bed as the thoughts of what the day may bring are too much to bear. You begin to think of the worst-case scenarios for today - hitting traffic, having a bad hair day, or facing your bully boss. Instead of getting up to let the sun pour into your home, you keep the curtains drawn and sleep another hour, making you late for work and hitting rush hour traffic.

As you can see, our thoughts and emotions control our behaviours as they create a mental circuit in our brain. Over time, these negative thinking patterns can become a breeding ground for mental illness. 

Cognitive behavioural therapy is specifically designed to teach you lifelong skills in thought redirection and prevention. 

A few things cognitive behavioural therapy can help with include:

• Generalized anxiety disorder 

• Panic disorder 

• Social anxiety disorder 

• Health anxiety 

• Phobias

• Obsessive-compulsive disorder 

• Post-traumatic stress disorder

• Depression

• Bipolar Disorder

• Eating Disorders

• Anger Problems 

• Chronic Stress

• Addiction 

• Schizophrenia   

Since our minds and bodies are so closely linked, it's no surprise cognitive behavioural therapy can help with physical ailments as well.  Take our range of tests to see if you fit any of these categories.

A few examples include:

• Long term pain 

• Migraines 

• Fibromyalgia

• Chronic Fatigue 

• Insomnia 

What Should I Expect From Cognitive Behavioural Therapy?

Before you start, it’s important to note that CBT relies on a trusting, solid relationship between a therapist and client. If you don’t feel this way about your current practitioner you may want to explore other mental health professionals. 

In addition, CBT is a structured method with both a beginning and end point. 

Cognitive Behavioural Therapy will teach you the difference between helpful and unhelpful thoughts, as well as educate you on better coping strategies and what to do when these thoughts come up in daily life. You may have homework in between sessions to ensure you’re grasping the concepts learned, 

There are often a few stages of CBT that you and your therapist will work through. 

• Stage 1: Talk with your therapist to discuss the most troubling issues you’re facing right now. What is the most important obstacle you wish to overcome?

• Stage 2: You’ll talk with your therapist to discuss your thoughts, emotions, and beliefs surrounding this current situation. 

• Stage 3: Your therapist will help you discover which of these beliefs and thoughts are negative, unhelpful, or inaccurate and you will begin to challenge them.

• Stage 4: Your therapist will help you identify what behaviours you’re acting upon based on these negative beliefs. 

• Stage 5: Work together with your therapist to find healthier ways to think and act in this circumstance. 

How long is a Cognitive Behavioural Therapy program?

Typical CBT sessions are once a week for about an hour. The entire program may last anywhere from 5 to 20 weeks. Your psychotherapist can help you determine if you need more based on how you’re progressing. 

Keep in mind that cognitive behavioural therapy may be difficult for those with learning disabilities or complex mental illnesses so it’s always a good idea to disclose that with your therapist beforehand. 

Can CBT Help Me Get My Life Back?

The short answer? YES!

While emotions are a normal human experience, sometimes we can become so overwhelmed and lost in them that they begin to affect our thoughts. These thoughts can then feel like running on a hamster wheel of “what ifs” and catastrophising outcomes. 

When we spend our days trapped in our heads worrying and fearing the worst we can easily fall into a period of depression, anxiety or chronic stress. 

CBT allows you to pause those thoughts and confront them head-on. Instead of wishing them away, you’re taking an active role in your own wellness. Not only can CBT help you with immediate problems you might be facing, but you’ll also learn incredibly valuable skills that you can carry with you for the rest of your life.

Match with therapists who specialise in cognitive behavioural therapy today and make a start towards a healthier you.