What is cognitive behaviour therapy (CBT)?

CBT is a talking therapy, a bit like counselling and is a way of looking at:

How you think about yourself, the world and other people

How what you do affects your thoughts and moods.

Unlike some of the other therapies it focuses on problems and difficulties in the "here and now" . Rather than focussing on the past, it looks for ways to improve how you cope with things now.

What is CBT used for?

CBT is an effective therapy used to help people with depression, anxiety, obsessive compulsive disorder (OCD), panic disorder, stress and low self-esteem. It has also been used to help people who experience post traumatic stress (PTSD), have certain types of eating disorder, sexual problems and social anxiety (sometimes called social phobia). 

How good is CBT?

CBT is a recommended therapy. The government's National Institute for Health and Clinical Excellence (NICE- www.nice.org.uk) recommend CBT as the psychological therapy of choice for a variety of different mental health problems. In Trials, it performs as well as some medicines.

It is one of the most effective treatments for conditions where anxiety or depression is the main problem

It is the most effective psychological treatment for moderate and severe depression

It is as effective as antidepressants for many types of depression

There is some research that suggests CBT may be better than antidepressants at preventing depression coming back.

Where can I access CBT?

CBT is available through the NHS, but there is often a waiting list. Ask your doctor about this. I currently have a clinic in Rushden, Earls Barton and Northampton. I am more than happy to see people as soon as possible and I hope to start running clinics in other towns soon. I am a recognised therapist with most major Private Medical Insurance (PMI) companies.

What happens in Therapy?

Therapy sessions usually last about an hour and they are often weekly, but can be fortnightly or less often- whatever suits the individual. In that time you have the chance to talk about your problems and to look at things that may help you.

CBT can help you understand your current difficulties by breaking them down into smaller parts and can make it easier to see how they affect you currently.

With your therapist, you break each problem down into its separate parts. To help this process, your therapist may ask you to keep a diary. This will help you to identify your individual patterns of thoughts, mood, bodily feelings and behaviour.

Together you will look at your thoughts, feelings and behaviours to work out:
- if they are unrealistic or unhelpful
- how they affect you and other people.

The therapist will then help you to work out how to challenge unhelpful thoughts and behaviours

CBT can be done individually, as part of ‘group therapy’ or using self-help material or a computer program by yourself.

How long does therapy take?

This can depend on the person and the problem, although most people feel some benefit within 6 sessions. Some therapy takes only a few sessions, other people need more. An average might be about 8-12 sessions.

There is always a risk that the anxiety or depression will return. Often relapse management can be incorporated into therapy sessions. By regularly using your CBT skills you can effectively manage any lapses that you have.