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CBT What’s It All About?

Posted September 7th, 2021

CBT Therapy

Why do people keep talking about CBT

Much is written and much is talked about CBT or Cognitive Behavioural Therapy. What is it? And how does it work?

What is it about?

CBT is based on the idea that our feelings, thoughts and actions are all connected. By changing one of these, we can change the others.

So, with CBT, it is important for you and your therapist to work on understanding how your thoughts and actions affect the way you feel. It’s similar to other psychological therapies, in that it is a type of talking treatment that will focus on how your thoughts, beliefs and attitudes affect feelings and behaviours.  It’s also great at teaching coping skills and techniques for dealing with problems.

What’s in the Name?

The reason it’s called cognitive behavioural therapy is that it combines two things – cognitive therapy, which examines the things you think, and behavioural therapy, which examines the things you do.

Most commonly, CBT is used to treat anxiety and depression, but it can be useful for other mental and physical health problems.   The treatments have been demonstrated to be effective for a range of problems including anxiety, depression, alcohol and drug use problems, relationship problems, sleep disturbance, to name a few.

What happens in Treatment?

Commonly, CBT will address unhelpful thinking styles and unhelpful patterns of behaviour. So, during treatment there will be a focus on these styles, such as thinking in black and white, overgeneralising, catastrophising, either/or.  Most of us use many different thinking styles, so early CBT work can involve identifying which ones we use and the impact these have on our behaviours.

Over time your CBT therapist will help you learn techniques that acknowledge and challenge thoughts that are problematic and teach you strategies such as problem solving, confronting situations that create anxiety and challenging assumptions.

In a nutshell, CBT works by identifying, tackling, and changing unhelpful thinking so your mindset, behaviours and wellbeing improve.

Learn More About CBT Therapy

If you’re interested in reading more about CBT the following links may be of interest:

Learn how KlearMinds Therapists provide CBT Therapy: CBT Therapy at KlearMinds
Read our indepth Guide to Cognitive Behaviour therapy: CBT Guide

 

 

 

 

Filed Under: CBT

Social Distancing No More

Posted July 12th, 2021

Anxiety Wordcloud

After more than a year of isolation, regularly hearing messages like “stay home and stay safe”, from 19th July 2021 some big changes are taking place.  Many activities that were restricted or closed will now resume and the wearing of face masks will become voluntary.  For some, these changes will cause an increase in tension and some may feel more socially anxious than ever.  You are not the only one and if you are experiencing higher levels of anxiety, it’s understandable.

The Benefits

For some people, lockdown has increased a sense of security with life seeming more certain and predictable than usual.  However as changes start you may feel anxious about what is an uncertain and at times unsafe world.   For example questions such as:- Could I still contract the virus? Will my vaccinations protect me?  What if colleagues or friends want to hug?  Others may appear far more relaxed about the changing rules and not adhere to any distancing.  Some may be feeling a pressure to return to work with uncertainty about how safe that environment will be.

On a practical level the last year may have offered advantages that you are reluctant to give up.  You may have loved not having to go beyond sweat pants or pyjamas whereas now the work clothes are coming out of the wardrobe again.  Not having to navigate a commute and saving money all seem like positive outcomes of lockdown which we may be reticent to give up.

Do I have any Choice?

One of the big changes which perhaps garners less attention is the fact that the pandemic has raised choices. Prior to lockdown, we worked and lived in particular ways which we though were fixed. Lockdown has shown that there is more flexibility.  For example, the way we work has been significantly altered, with many not returning to their offices and working in a blended way.  It’s possible that some of the things we regarded as fixed, may actually have more flexibility post Covid.  Recognising you have choices and exploring these choices can be helpful as we make post 19th July adjustments.

Other techniques which can help us navigate these changes include, taking time, recognising you’re not alone and taking things a step at a time.  Lots of people will be feeling anxious about the changes and many will fear returning to their workplace and old routines.  Talk about this transition, recognise that you’re not alone and if you need additional help with anxiety, seek it.   Make time to relax too – we need breaks and many things we could take for granted before Covid may have changed. That’s taxing, so taking breaks is vital.

 

COVID-19 & CBT: How to Improve Your Mental Health

Posted April 22nd, 2020

The coronavirus pandemic has resulted in many changes to our lives in the last few weeks, leaving many of us facing a varied array of emotions.

Whether it be growing fears over contracting coronavirus itself, cabin fever from being stuck at home day in day out, or a feeling of paranoia from self-isolating, it’s imperative to focus on our mental health and concentrate on our wellbeing over the coming weeks.

The lockdown has forced many of us to change our routines and plans, ultimately knocking our minds into an unfamiliar frequency. In light of this, it’s important to move with the changing times and reprogram our minds to ensure we can deal with anything that comes our way – a similar concept to that used within cognitive behavioural therapy (CBT) treatment programs.

The principles of CBT work on the premise of altering people’s attitudes and behaviour, changing how someone responds to and deals with an emotional problem. This is particularly relevant when it comes to dealing with the mental repercussions of self-isolating; by recognising and understanding our own cognitive processes, we can alleviate the feeling of stress currently being felt throughout the nation.

Recognising The Changes in Your Routine

With our daily routines and timetables being disturbed, it can be easy to pay too much attention to our body’s defence mechanisms by worrying and panicking. However, by taking the time to recognise how our routines are being changed, this can help us to process these changes in a very different way.

Redefine your own routine and find methods that suit the adaption in a way which benefits you personally. Don’t let the lockdown take away control of your routine – set new goals and milestones to take back control of your day.

Understanding The Effects on Brain Processing

We all have an inherent ‘fight or flight’ mechanism that floods the brain with adrenaline as a primitive biological response. However, the coronavirus outbreak doesn’t warrant this type of response, since neither taking on or running away from the virus are viable options.

In other words, there is no correct response to combat this pandemic and it is therefore entirely up to you how you decide to respond to it.

Creating Healthy Coping Mechanisms

Through reflecting, recognising and reacting to our new environments we can start to slow down our bodies’ innate need to respond, giving us time to decide on new ways to combat stress that suit you as an individual.

Try and concentrate on things you already know alleviate stress; set a routine, get a good night’s rest and, where possible, bathe in natural light. Keep your brain active with various tasks, puzzles or games, and undertake mindfulness techniques. Create achievable goals, keep active and develop a new fitness routine.

By changing the way your brain processes events such as COVID-19, you can reduce some of the anxiety this could be causing. Re-align your thoughts and re-examine your attitude towards the situation before adapting your behaviour in a way that feels healthy and productive.

Our qualified therapists here at KlearMinds can offer expert support to provide a more in-depth understanding of how CBT can help with the challenge of maintaining mental wellbeing during self-isolation. For more information, please do not hesitate to contact us today or visit our online counselling page.

Using CBT to help with thinking errors and cognitive distortions

Posted December 7th, 2018

Do you have trouble controlling your negative thoughts? Are you feeling anxious or depressed and wish you could switch off those thoughts? Sometimes, it’s those thoughts rather than a particular situation or incident that can be causing anxiety or depression.

Thinking errors happen when your thoughts and reality don’t match up, often without you even realising. Also called ‘cognitive distortions’ by professionals, they’re faulty patterns of thinking that are self-defeating, meaning it’s possible to get caught in a loop of negative thinking that can end up becoming a self-fulfilling prophecy.

Here’s an example of someone who thinks he is unpopular, and might have physical symptoms, such as sweating profusely at the idea of being in a social situation. The individual might avoid parties and social gatherings altogether based on the feeling that ‘something must be wrong with me’.

If the initial thinking error is dealt with appropriately, the negative cycle (see diagram below) and any resulting depression or anxiety could be avoided.

 

Cognitive Behavioural Therapy (CBT) can help you recognise your distorted thoughts and learn to question them. With practice, you can learn to break the cycle of negativity that could be triggered by negative thinking, and replace it with a healthier, more balanced way of thinking.

Here are 7 common thinking errors that can be helped by CBT.

1 – ‘All or nothing’ thinking

If you are routinely thinking of things in terms of ‘never’ or ‘always’, you may be tempted to view anything less than perfect as a failure. Try to find the ‘in between’ and learn to accept that there is a wide range of possible outcomes between complete disaster and total perfection.

2 – Mental Filter

Are you typically dwelling on the negative aspects of any given situation, disregarding the positive side? If so, you may need to shift your mindset to acknowledge the good things that exist and learn not to let your negative thinking dominate.

3 – Fortune Telling

Do you tend to jump to conclusions based on your negative thinking, convinced that a certain situation or opportunity is bound to turn out badly? Rather than letting foregone conclusions limit your thinking, learn that you do have control over the outcome.

4 – Mind Reading

Similarly, you may be making negative assumptions about a person’s intentions or thoughts. While you engage in a thinking error known as ‘mind reading’, you are assuming people focus on your flaws through their responses, even though that may not be the case at all.

5 – Overgeneralising

Another type of negative of thinking error is the habit of creating a broad generalisation out of a single isolated incident. But an unpleasant situation that occurred once doesn’t mean that the same thing will happen every time

6 – Disqualifying the positive

Are you constantly dismissing good things, compliments you receive or positive things people say? With this thinking error, you are discounting the good, while looking for a negative message or ulterior motive.

7 – Personalisation

Are you in danger of seeing yourself as the cause of everything negative that happens, even though you are not responsible? You may be feeling guilt or shame as a result of something that is not your fault.

If you are suffering from thinking errors, you’ll be pleased to hear that recognising cognitive distortions is the first step towards correcting them. Your negative thought patterns can be changed.

At KlearMinds, we have experienced cognitive behavioural therapists that can help you address your individual issues and give you the tools to change your thoughts for the better. Please feel free to contact us.

Resources:

Beck, J. S. 2010. Cognitive Therapy. Corsini Encyclopedia of Psychology. 1–3.

Burns, David D., MD. (1989). The Feeling Good Handbook. New York: William Morrow and Company, Inc.

15 Common Cognitive Distortions

How Cognitive Behavioural Therapy Can Help With Depression

How CBT Can Help with Anxiety
https://eclkc.ohs.acf.hhs.gov/hslc/tta-system/health/docs/relaxation/talk-back.pdf

Filed Under: CBT

3 CBT activities to help you ease your anxieties

Posted November 5th, 2018

CBT Diagram

Cognitive Behavioural Therapy (CBT) is based on the idea that thoughts, feelings and behaviours are interconnected and that by changing one you can change the others. It’s an effective ‘talking therapy’ technique that’s been known to help people deal with a variety of mental health issues, from anxiety and depression to self-esteem and substance misuse.

Put simply, the goal is to learn skills that you can take home and use to address real-life problems as they arise. The more you become comfortable using these techniques, the more of a habit CBT will become. We wrote a detailed blog about CBT here.

Here are 3 self-help techniques you can practise at home:

1 – Practice mindfulness and meditation

It is well known that practising mindfulness can have a wide range of positive impacts on mental health. Put briefly, mindfulness means intentionally and consciously paying attention to being in the present moment without letting judgement get in the way. It can help people suffering from harmful automatic thoughts to disengage from obsessive rumination and stay firmly grounded in the present.

For instance, if you’re constantly worrying about work problems when you’re trying to fall asleep, or you can’t concentrate on an important assignment because your mind keeps darting to an argument with a friend, you’re not focused on what is happening in the present moment.

Use your breath and your senses to bring yourself back to the here and now. Here are some short meditation practices that will help to train your mind.

2 – Take little baby steps

Ask yourself the old question: How do you eat an elephant? And the answer is always: One bite at a time. Whether you’re working to overcome depression or breaking an unhealthy habit, change won’t be happening overnight. The trick is to break the big goal down into lots of little easy-to-score goals. Psychologists call this ‘successive approximation’.

Map out the path to victory by setting yourself up for lots of little progressive ‘wins’ and celebrate each of your key achievement. Be proud of any positive change, however small, and recognise the fact that progress isn’t linear. Not only will this make the long journey to better mental health seem much less daunting, progress will happen slowly but surely.

3 – Reframe your negative thoughts

When you feel negative or depressed, it can be difficult to recognise that there are good things in life too. This can be particularly pronounced during autumn or winter, especially if you are suffering from Seasonal Affective Disorder (SAD).

Try to rebalance your mind by a simple exercise of writing down three positive things in your day. Continue your gratitude journal every day; it’s a powerful tool to help forge new associations in your mind that make it easier to see the positives.

You can intensify the process by consciously countering negative thoughts straight away. For example, if your first thought upon entering a room is that you hate the colour of the wall, push yourself to notice 5 things you like in the room (e.g. nice view from the window, lovely lampshade etc).

CBT FOR ANXIETY – HOW LONG WILL IT TAKE?

Posted March 16th, 2016

cognitive behavioural therapy anxiety how many sessions

When you suffer from anxiety, it is natural for you to want to feel better as soon as possible. Many people seek cognitive behavioural therapy (CBT) as their treatment of choice for anxiety issues. This is because evidence-based research demonstrates that CBT for anxiety can be a highly effective treatment; in fact GPs often recommend it. But how long will the treatment take? It’s a question that many people ask when considering treatment.

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How CBT Therapy Can Help Treat Phobias

Posted May 17th, 2015

cognitive behavioural therapy for phobias

 

Certain fears are natural and reasonable, but others seem excessive in the face of the level of danger presented. Such fears cause unnecessary pain and distress. They can undermine self-confidence, block enjoyment and prevent you from doing things you might need or want to do.

If you suffer from an intense fear or dread regarding certain situations or things, you may be suffering from a phobia.

Cognitive behavioural therapy is a particularly effective treatment for people wishing to deal with phobias. (more…)

Filed Under: CBT, Phobias
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Is Cognitive Behavioural Therapy More Effective Than Medication in Treating Anxiety?

Posted March 17th, 2015

cognitive behavioural therapy for anxiety

The strong feelings of fear, unease and worry that are hallmarks of anxiety can have a very negative impact on your life. Making the decision to get help for anxiety is a positive step. At the same time, it merits the question: what treatment should you choose?

Two of the most popular treatments for anxiety are Cognitive Behavioural Therapy (CBT) and certain types of medication. This is due to the fact that both methods demonstrate good evidence in the successful treatment of anxiety.

However, is CBT more effective than medication in treating anxiety? How can you choose between the two, and when should you use both? (more…)

The History of Cognitive Behavioural Therapy (CBT)

Posted January 14th, 2015
 History of CBT

Cognitive behavioural therapy (CBT) has been gaining in popularity in recent years, as more people become aware of its effectiveness in treating common disorders such as anxiety and depression.

CBT is not a new therapy by any means and it has a practical structure which makes it easily measurable. These factors have resulted in a large body of successful clinical trials which, more recently, have secured its position as a recommended treatment on the NHS.

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Panic Attacks: How Can Cognitive Behavioural Therapy Help?

Posted December 1st, 2014

Panic Attack CBT

It happened again. One minute you were trying to fall asleep, and the next thing you knew, you were sitting up straight in your bed struggling to catch your breath. You started to pace, opened up a window, lay down, and sat back up again, but nothing seemed to help. As your heart pounded rapidly, your anxiety grew to the point that you wondered if this was the end for you. About 20 minutes later, however, you were still alive and able to see the incident for what it really was: another panic attack.

There are few things in life that are more frightening than experiencing a panic attack. This might be something you can brush off if it happens once or twice, but if you suffer from regular panic attacks, you need to find a good solution so you can take control of your life and not live in fear over when the next attack will occur. One way that a lot of people are successfully dealing with panic attacks is by turning to cognitive behavioural therapy. (more…)

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