Cognitive Behavioural Therapy

“Cognitive behavioural therapy (CBT) is a talking therapy
that can help you manage your problems
by changing the way you think and behave”.¹

Umbrella
What may the Cognitive Behavioural Therapy Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

Cognitive Behavioral/Behaviour/Behavioural Therapy (CBT)
Mindfulness Based Cognitive Therapy (MBCT)
Mindfulness Based Stress Reduction (MBSR)

Definition

What is cognitive behavioural therapy (CBT)?

DotS the definition of CBT may vary. The (United Kingdom) NHS’s definition is:

“Cognitive behavioural therapy (CBT) is a talking therapy that can help you manage your problems by changing the way you think and behave.

It’s most commonly used to treat anxiety and depression, but can be useful for other mental and physical health problems”.²

The (United States) National Alliance on Mental Illness’ (NAMI) definition is:

“Cognitive behavioral therapy (CBT) focuses on exploring relationships among a person’s thoughts, feelings and behaviors. During CBT a therapist will actively work with a person to uncover unhealthy patterns of thought and how they may be causing self-destructive behaviors and beliefs”.³

On page one in Cognitive Behaviour Therapy (CBT) for Menopausal Symptoms the (British) Women’s Health Concern’s (WHC) definition is:

“Cognitive behaviour therapy is a brief, non-medical approach that can be helpful for a range of health problems, including anxiety and stress, depressed mood, hot flushes and night sweats, sleep problems and fatigue. CBT helps people to develop practical ways of managing problems and provides new coping skills and useful strategies. For this reason, it can be a helpful approach to try because the skills can be applied to different problems, and can improve wellbeing in general”.⁴

Treatment

What may CBT be used to treat?

In Psychotherapy: Popular Types of Psychotherapy – Cognitive Behavioral Therapy the NAMI:

“Studies of CBT have shown it to be an effective treatment for a wide variety of mental illnesses, including depression, anxiety disorders, bipolar disorder, eating disorders and schizophrenia. Individuals who undergo CBT show changes in brain activity, suggesting that this therapy actually improves your brain functioning as well”.⁵

In Cognitive Behavioural Therapy (CBT): Overview – Uses for CBT the NHS elaborate on:

“In addition to depression or anxiety disorders, CBT can also help people with:

Bipolar Disorder
Borderline Personality Disorder
Eating Disorders – such as anorexia and bulimia…
Obsessive Compulsive Disorder (OCD)…
Panic Disorder…
Phobias…
Post-Traumatic Stress Disorder (PTSD)…
Psychosis
Schizophrenia
Sleep Problems – such as insomnia…
Problems related to alcohol misuse…

CBT is also sometimes used to treat people with long-term health conditions, such as:

Irritable Bowel Syndrome (IBS)
Chronic Fatigue Syndrome (CFS)
Fibromyalgia
Chronic pain

Although CBT cannot cure the physical symptoms of these conditions, it can help people cope better with their symptoms”.⁶

How

How does CBT work?

In Psychotherapy: Popular Types of Psychotherapy – Cognitive Behavioral Therapy the NAMI:

“The core principles of CBT are identifying negative or false beliefs and testing or restructuring them. Oftentimes someone being treated with CBT will have homework in between sessions where they practice replacing negative thoughts with with more realistic thoughts based on prior experiences or record their negative thoughts in a journal”.⁷

In Overview – Cognitive Behavioural Therapy (CBT): How CBT Works the NHS elaborate on:

“CBT aims to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts.

You’re shown how to change these negative patterns to improve the way you feel”.⁸

Different Differences

How is CBT different from some other talking treatments?

The NHS explain:

“Unlike some other talking treatments, CBT deals with your current problems, rather than focusing on issues from your past.

It looks for practical ways to improve your state of mind on a daily basis”.⁹

Hot Flushes

Is CBT effective in managing hot flushes?

In Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Reduce Stress the (Australian) Jean Hailes for Women’s Health (JH) note:

“Cognitive behavioural therapy (CBT) has been shown to be effective in managing hot flushes and night sweats. While CBT doesn’t usually reduce the frequency of hot flushes, it can reduce their impact”.¹⁰

On page five in Cognitive Behaviour Therapy (CBT) for Menopause Symptoms: CBT for Hot Flushes the WHC elaborate on:

“CBT for hot flushes focuses on the links between physical symptoms, thoughts, feelings and behaviour. The way we think about symptoms in certain situations tends to affect the emotions we feel and what we do, and these reactions can in turn increase intensity of the hot flushes”.¹¹

In Harness the Power of Your Mind To Beat Hot Flushes: It’s the Symptom That Plagues So Many Menopausal Women — and Now Here’s A Drug-Free Way That’s Proven To Tackle It the authors elaborate on:

“…CBT, by changing behaviours and thought patterns surrounding hot flushes, can dramatically reduce their frequency, duration and intensity. It can also help ease menopausal symptoms such as low mood and poor sleep. It effectively targets the vicious cycle so symptoms become more manageable and mood improves”.¹²

Anxiety

Is CBT effective in managing anxiety?

In Managing Anxiety: Cognitive Behavioural Therapy the JH explain:

“Cognitive Behavioural Therapy (CBT) is a psychological treatment that can be used to help manage anxiety. It aims to change unhelpful ways of thinking and behaving that can trigger anxiety or make you feel more anxious.

CBT may involve learning:

The difference between productive and unproductive worrying
How to let go of worries and get better at problem-solving
How to think more positively about yourself and your life
Relaxation and breathing techniques to manage anxiety
How to face your fears rationally.

There are many ways to learn about CBT (e.g. online programs), but you will get the most out of your therapy if you work with a therapist. Therapists who are trained in CBT can tailor a program to meet your individual needs”.¹³

CBT Online Resources, Programs, Apps and e-Therapies

Are CBT online resources, programs, Apps and e-therapies available?

Depending on your Country, CBT online resources, programs, Apps and e-therapies may be available.

Your health care provider or local community health center may know of your Country’s recommended CBT online resources, programs, Apps and e-therapies, similar to the (Australian) Department of Health’s Head To Health Search for Digital Mental Health Resources.

Health Care Provider

What if I think I could benefit from CBT?

If you would think you could benefit from CBT, it may be in your best interest to choose to talk to your health care provider about this. Together you can discuss your options and if required, agree on who may be the most appropriate health care provider to help you.

In Cognitive Behavioral Therapy: Overview the (United States) Mayo Clinic elaborate on:

“CBT can be a very helpful tool ― either alone or in combination with other therapies ― in treating mental health disorders, such as depression, post-traumatic stress disorder (PTSD) or an eating disorder. But not everyone who benefits from CBT has a mental health condition. CBT can be an effective tool to help anyone learn how to better manage stressful life situations”.¹⁴

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