Cognitive Behavioural Therapy (CBT) Resources

CBT is a structured, time-limited, problem-focused and goal oriented form of psychotherapy. CBT helps people learn to identify, question and change how their thoughts, attitudes and beliefs relate to the emotional and behavioural reactions that cause them difficulty.

Cognitive-behavioural therapy (CBT) is a practical, short-term form of psychotherapy. It helps people to develop skills and strategies for becoming and staying healthy.

CBT focuses on the here-and-now—on the problems that come up in day-to-day life. CBT helps people to examine how they make sense of what is happening around them and how these perceptions affect the way they feel.

CBT:

is structured

is time-limited (usually 6-20 sessions)

is problem-focused and goal-oriented

teaches strategies and skills

is based on a proactive, shared therapeutic relationship between therapist and client

https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/cognitive-behavioural-therapy#:~:text=CBT%20is%20a%20structured%2C%20time,reactions%20that%20cause%20them%20difficulty.

How does Cognitive behavioural therapy work?

In CBT, clients learn to identify, question and change the thoughts, attitudes and beliefs related to the emotional and behavioural reactions that cause them difficulty.

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:

identify distortions in their thinking

see thoughts as ideas about what is going on, rather than as facts

stand back from their thinking to consider situations from different viewpoints.

CBT model

The CBT model is built on a two-way relationship between thoughts (“cognitions”) and behaviours. Each can influence the other.

There are three levels of cognition:

Conscious thoughts: Rational thoughts and choices that are made with full awareness.

Automatic thoughts: Thoughts that flow rapidly, so that you may not be fully aware of them. This may mean you can’t check them for accuracy or relevance. In a person with a mental health problem, these thoughts may not be logical.

Schemas: Core beliefs and personal rules for processing information. Schemas are shaped by influences in childhood and other life experiences.

Behaviour can be changed using techniques such as self-monitoring, activity scheduling (for depression) and exposure and response prevention (for anxiety).

CBT and self-help

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:

computer-based CBT

professionally supported self-management.

Who can Cognitive behavioural therapy benefit?

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.

For example, CBT is also used to treat:

bipolar disorder

eating disorders

generalized anxiety disorder

obsessive-compulsive disorder

panic disorder

posttraumatic stress disorder

schizophrenia and psychosis

specific phobias

substance use disorders.

Frequently asked questions

How will I know if CBT is for me?

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.

In general, CBT may be a good therapy option if:

you are interested in learning practical skills to manage your day-to-day life

you are interested in practicing change strategies ("homework") between sessions to consolidate improvement.

CBT may not be for you if you want to focus exclusively on past issues or if you want supportive counselling.

How long does CBT last?

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.

What can I expect on my first visit with a CBT therapist?

At your first visit, you and the CBT therapist will discuss:

the nature and causes of your difficulties and factors that could be maintaining them

how the therapist will apply the CBT model to your specfic problems

how the tasks that you will do in therapy can work to change different aspects of the problems

what you want to get out of treatment.