By monitoring and recording thoughts during upsetting situations, people learn that how they think can contribute to emotional problems such as depression and anxiety. CBT helps to reduce these emotional problems by teaching clients to:. Each can influence the other. Behaviour can be changed using techniques such as self-monitoring, activity scheduling for depression and exposure and response prevention for anxiety.
There are many self-help books and websites based on cognitive-behavioural principles. Evidence shows that these resources are more useful when the person also gets support from a therapist, especially if he or she experiences low mood.
CBT-based self-help approaches include:. There has been a lot of research on CBT. Evidence suggests that it is particularly effective in treating anxiety and depression. CBT has also been tailored to other specific problems. Most people know within the first few sessions if they are comfortable with CBT and whether it is meeting their treatment needs. When the "fit" is not quite right, the therapist may adjust the treatment or suggest other treatment options.
CBT may not be for you if you want to focus exclusively on past issues or if you want supportive counselling. CBT is a time-limited, focused treatment approach. For problems such as anxiety and depression, CBT usually involves 12 to 20 sessions.
However, the length of treatment can vary, depending on the severity and complexity of your problems—some people improve significantly in four to six sessions, while others may need more than 20 sessions. Cognitive-behavioural therapy: An information guide PDF. Back to top. Your donation will fund the groundbreaking mental health research that is helping people on the path to recovery.
Keep your finger on our pulse — latest CAMH news, discoveries and ways to get involved delivered to your inbox. Anxiety is a common condition that impacts a person's mental health, and it can also have short- and long-term effects on the body. Anxiety can change…. Stress is essential for survival. The chemicals that it triggers help the body prepare to face danger and cope with difficulty.
However, long-term…. A phobia is an irrational and overpowering fear. A fear of flying and many other things can stop people doing what they want to, but treatment is…. Depression is a common mental health problem that involves a low mood and a loss of interest in activities. Learn more about the symptoms, different…. How does cognitive behavioral therapy work? Medically reviewed by Vara Saripalli, Psy. What is CBT? What can you learn?
How do you learn? What can CBT treat? How does CBT work? Takeaway Cognitive behavioral therapy, or CBT, is a short-term therapy technique that can help people find new ways to behave by changing their thought patterns.
Share on Pinterest CBT can help with depression, anxiety, and a wide range of other problems. Share on Pinterest Role-play activities allow people to practice and explore different ways of reacting to difficult situations. What can it treat? How does it work? Share on Pinterest CBT can help people to find new ways of looking at things. Exposure to air pollutants may amplify risk for depression in healthy individuals. Costs associated with obesity may account for 3. Related Coverage. How to recognize an anxiety attack.
People with depression can have ongoing negative feelings about themselves, other people and the world around them. This negative thinking pattern can become automatic so that they don't notice when their judgement is irrational or unfair on themselves.
CBT can help people with depression by giving them tools to challenge the negative thoughts and override them with more realistic and positive thought processes. CBT is also used to help many more psychological problems. In some cases, other forms of therapy used at the same time may be recommended for best results.
Talk to your doctor for further information and advice. For example, severe shyness in social situations social phobia may come from the person thinking that other people will always find them boring or stupid.
This belief could cause the person to feel extremely anxious in social situations. This could lead to certain behaviour in social situations, such as trembling, sweating, accelerated heart rate or other uncomfortable symptoms.
Their fear of social situations could become worse with every bad experience. CBT aims to teach people that it is possible to have control over their thoughts, feelings and behaviours. CBT helps the person to challenge and overcome automatic beliefs, and use practical strategies to change or modify their behaviour.
The result is more positive feelings, which in turn lead to more positive thoughts and behaviours. CBT focuses on changing unhelpful or unhealthy thoughts and behaviours. The basis of both these techniques is that healthy thoughts lead to healthy feelings and behaviours. Negative thoughts cause self-destructive feelings and behaviours.
For example, someone who thinks they are unworthy of love or respect may feel withdrawn in social situations and behave shyly. Cognitive therapy challenges those thoughts and provides the person with healthier strategies.
Many techniques are available. This may include prompting the person to acknowledge the family and friends who love and respect them. This evidence helps the person to realise that their belief is false.
The person learns to identify and challenge negative thoughts, and replace them with more realistic and positive thoughts. The aim of behaviour therapy is to teach the person techniques or skills to alter their behaviour.
For example, a person who behaves shyly at a party may have negative thoughts and feelings about themselves. They may also lack social skills. Behaviour therapy teaches the person more helpful behaviours. For example, they may be taught conversational skills that they practise in therapy and in social situations.
Negative thoughts and feelings reduce as the person discovers they can enjoy themselves in social situations. However, CBT typically includes the following:. Medication is not always needed. CBT can be as effective as medication in the treatment of depression and anxiety. In other cases, you and your therapist may decide that medication, together with CBT, would produce the best results.
For example, people with bipolar disorder usually benefit from medication that helps control their mood swings. Counsellors, psychologists and therapists can all provide CBT, either in one-on-one therapy sessions, small groups or online. People are trained to look logically at the evidence for their negative thoughts, and to adjust the way they view the world around them. The therapist will provide 'homework' for between sessions.
Generally, six to 10 sessions are required but the number will vary from person to person.
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