Cognitive Behavioral Therapy Nottingham

Cognitive Behavioral Therapy (CBT therapy) is a form of counselling that involves working out with your Nottingham Therapy counsellor:

* How you think about yourself, the world and other people

* How what you do affects your thoughts and feelings.

You can find further information about CBT Therapy below, however if you want to discuss the benefits of the therapy in more depth or to book your session(s) just call or text on 07528 389 848 or send us an email. I’m always happy to help and discuss your needs.

CBT can help you to
* change how you think (“Cognitive”)
* and alter what you do (“Behaviour”)
These changes can help you to feel better and master situations

Unlike some of the other talking treatments, Cognitive Behavioral Therapy focuses on the “here and now” problems and difficulties.

Instead of focussing on the causes of your distress or symptoms in the past, it looks for ways to improve your state of mind now.

Cognitive Behavioral Therapy has been found to be helpful in:

* Anxiety
* Depression
* Panic
* Social anxiety and social phobia
* Bulimia
* Obsessiveness and compulsions
* Anger
* Stress
* Post trauma issues

How does CBT work?

CBT can help you to make sense of overwhelming problems by breaking them down into smaller parts.

This makes it easier to see how they are connected and how they affect you.

These parts are:
a Problem
or Difficult situation
From this can follow consequences, such as:
Physical feelings / sensations
Each of these areas can affect the others, and creates the viscous cycle.

Conditioned Responses

We are able to condition certain behaviours, and to stop others.

We can engage in conditioning and reinforcement of established patterns (viscous cycles).

Sometimes we get stuck in patterns that are unhelpful or problematic because we have some patterns that are rigid.

Appraising a Situation

How you think about a problem can affect how you feel physically and emotionally.
It can also alter what you do about it.

Appriasing a situation is something that we address in CBT – it concerns what you think about a situation and what information you use to think about it.

The Human Brain in CBT work

Since our human brains have undergone an evolution, some priorities are now less important (like being alert for beasts, for example).

Still, our brain does have biases, and comes up with rules to follow, and we call this a ‘cognitive filter’ causing ‘conditional assumptions .
e.g. If I go out I will be attacked (A rule, followed by an assumption).

If we take this as the truth, then we may not go out at all, and this is, of course, going to be a problem for most people, since we need to go to work, or to the shops, etc.

How does CBT apply?

In Cognitive Behavioral Therapy, we would gently confront the assumption by asking questions.
The answers that you give provides us with the material needed to test out the Assumptions.

Not all assumptions will be false, but we will find that some are not logical, and some are distorted.

Coming to a more useful (different) conclusion and updating your beliefs, enable you to alter thoughts, feelings, physiology and behaviours when faced with those situations, events or problems again in the future.

What to expect in a CBT session.

With CBT, the approach is collaborative between client and therapist.
Together you discover a ‘conceptualisation’ of what is the matter. This is to explain and understand how it all fits together.

Then, along with the therapist, find ways of undoing the pattern and becoming symptom or problem-free.

How long does CBT take?
* Very Short term CBT can be for 6-8 sessions
* Short term CBT is traditionally 12 sessions
* Longer term CBT is from 15/25 sessions

The sessions are relaxed and chatty.
You may be asked about some details of your problem – including what you think, feel and do in the situations.
You may be asked to rate your symptoms on a scale.
You will find out what caused what
You will find out underlying thoughts/beliefs/ assumptions regarding the situations that you want help with.
You will identify what helps.
The Benefits of CBT are:
* It is non depth (i.e. you do not go into your childhood)
* It is effective
* It involves cause and effect
* It focuses on symptom relief
* It is in the clients hands (rather than having to rely on the therapist)

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