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:

Cognitive Behavioural Therapy“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

Anxiety

Can CBT be used to help manage 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”.10

NICE Draft Updated Guideline, 17 November 2023

What do the National Institute for Health and Care Excellence (NICE) recommend in their NICE Draft Updated Guideline Recommends More Treatment Choices for Menopause Symptoms?

In NICE Draft Updated Guideline Recommends More Treatment Choices for Menopause Symptoms, dated 17 November 2023, the NICE elaborate on:

“CBT was found to reduce the frequency and severity of hot flushes and night sweats and should be considered alongside or as an alternative to HRT, the draft guidance says.

It was also found to help sleep problems related to menopause, including, how long it takes to fall asleep and how long before waking”.11

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”.12

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

Cognitive Behavioural Therapy“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”.13

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”.14

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”.15

Health Topics A-Z

Where may I find Health Topics A-Z related to Cognitive Behavioural Therapy?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

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New or Updated

  1. A Pragmatic Approach To the Management of Menopause
  2. ACOG Explains: Managing Menopause Symptoms [American College of Obstetricians and Gynecologists]
  3. Anxiety Self-Help Guide
  4. Association for Behavioural and Cognitive Therapies [United States]
  5. BMS TV: Menopause Explained
  6. British Association for Behavioural & Cognitive Psychotherapies [United Kingdom]
  7. CBT Is An Effective Treatment for Many Mental Health Issues – But Here’s Why It May Not Suit Everyone
  8. CBT  | Therapy Worth Talking About [Multiply Languages]
  9. Cognitive Behavioral Therapy for Menopausal Symptoms
  10. Cognitive Behaviour Therapy (CBT)
  11. Cognitive Behaviour Therapy (CBT)
  12. Cognitive Behaviour Therapy (CBT) for Menopausal Symptoms
  13. Emerging Research In the Management of Menopausal Symptoms
  14. Emotional Wellness In Menopause
  15. Find A Menopause Practitioner [United States and Other]
  16. Find An AMS Doctor [Australasian Menopause Society i.e. Australia and New Zealand]
  17. Find Your Nearest BMS Menopause Specialist [British Menopause Society]
  18. 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
  19. Hot Flashes: What Can I Do? [+ Video: What Are the Signs and Symptoms of Menopause?]
  20. How It Works – Cognitive Behavioural Therapy (CBT)
  21. How Mindfulness Meditation Improves Mental Health
  22. Information for Partners
  23. Impact of the CBT-Meno Protocol on Menopause-Specific Beliefs, Dysfunctional Attitudes, and Coping Behaviors
  24. Is Cognitive Behaviour Therapy An Effective Option for Women Who Have Troublesome Menopausal Symptoms?
  25. Joint Position Statement By the British Menopause Society, Royal College of Obstetricians and Gynaecologists and Society for Endocrinology on Best Practice Recommendations for the Care of Women Experiencing the Menopause
  26. Later Years (Around 50 Years and Over): Menopause and Post Menopause Health – Menopause and Your Mental Wellbeing [+ Video: Menopause Only Affects You Physically!] [Other Languages and Formats]
  27. Later Years (Around 50 Years and Over): Menopause and Post Menopause Health – Signs and Symptoms of Menopause [+ Video: Talking Menopause With Your GP] [Other Languages and Formats]
  28. Later Years (Around 50 Years and Over): Menopause and Post Menopause Health – Supporting Someone Through the Menopause [+ Video: Men Don’t Need To Know About Menopause] [Other Languages and Formats]
  29. Looking After Yourself
  30. Managing Menopause
  31. Managing Your Symptoms
  32. Mastering Midlife Mood Changes With Marlene Freeman, MD
  33. Mayo Clinic Minute: Help With Hot Flashes Due To Menopause [+ Video Courtesy: Mayo Clinic News Network]
  34. Meet Florence 2.0, She Can Give You Advice on A Healthier Lifestyle and Mental Health [Multiply Languages]
  35. Menopause
  36. Menopause
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  40. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Questions for Your Health Care Provider
    Cognitive Behavioural Therapy
  41. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Symptom Tracker
    Cognitive Behavioural Therapy
  42. Menopause Mindfulness: A Personal Toolkit for Menopause Preparedness
  43. Menopause Patient Information [Videos] 1. What Is Menopause?
  44. Menopause Patient Information [Videos] 2. Talking To Your GP About Menopause
  45. Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
  46. Menopause Preparedness Toolkit Video Series: Mindfulness & Wellbeing During the Menopause Transition
  47. Menopause Preparedness Toolkit Video Series: Treating Vasomotor Symptoms of Menopause
  48. Menopause Preparedness Toolkit Video Series: What Is Menopause?
  49. Menopause Preparedness Toolkit: A Woman’s Empowerment Guide
  50. Menopause Symptoms: Mayo Clinic Expert Outlines Hormone and Nonhormonal Therapies
  51. Menopause Treatments: What Works, What Doesn’t – Cognitive Behavioural Therapy (CBT) and Mindfulness
  52. Menopause and Mental Health
  53. Menopause and Your Mental Wellbeing
  54. Menopause, Perimenopause, Hormone Therapy and Other Treatments With Madelyn Butler, MD [Podcast]
  55. Menopause: Diagnosis and Management [NICE National Institute for Health and Care Excellence Draft Guideline]
  56. Menopause: Ensuring A Tranquil Transition
  57. Menopause: Things You Can Do
  58. Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
  59. Mindfulness Exercises
  60. Mood and the Menopause
  61. Mymenoplan.org [My Menoplan, United States]
  62. Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
  63. New Generation Psychological Treatments In Chronic Pain
  64. Nonhormone Treatments for Hot Flashes and Night Sweats
  65. Overview – Cognitive Behavioural Therapy (CBT)
  66. Perimenopause
  67. Perimenopause
  68. Psychotherapy: Popular Types of Psychotherapy – Cognitive Behavioral Therapy
  69. Reframing Unhelpful Thoughts
  70. Self-Help CBT Techniques
  71. Self-Help Cognitive Behavior Therapy for Working Women With Problematic Hot Flushes and Night Sweats (MENOS@Work): A Multicenter Randomized Controlled Trial
  72. Self-Help Tool: Menopause and Mental Wellbeing
  73. Supporting A Loved One Through Menopause
  74. Therapy Could Be Effective Treatment for Non-Physical Symptoms of Menopause
  75. Tips To Help Manage Menopause Symptoms
  76. Top Tips To Improve Your Mental Wellbeing
  77. Types of Talking Therapies
  78. Types of Talking Therapies: Cognitive Behavioural Therapy (CBT)
  79. Updated Guideline Recommends More Treatment Choices for Menopause Symptoms [17 November 2024]
  80. Updated NICE Draft Guideline for Consultation [17 November 2023]
  81. Using Natural Therapies In the Menopause Transition – Webinar
  82. Video Series-2022: Perimenopause, Signs, Symptoms, and Solutions
  83. Video Series-2023: NAMS 2023 Nonhormone Therapies Position Statement for Bothersome Menopause Symptoms
  84. Video Series-2023: New FDA-Approved Nonhormone Option for the Treatment of Hot Flashes
  85. Video Series-2023: Premature and Early Menopause
  86. Video Series-2024: Preparing for Your Menopause Health Care Visit
  87. Videos and Podcasts: Videos – Interviews: A Simple Approach To Menopause: The Menopause Quick Six (www.MQ6.ca)
  88. Videos and Podcasts: Videos – Interviews: What Women Should Know About Menopause and Brain Fog
  89. Webinars: Previous – Non-Pharmacological Interventions For VMS
  90. What Everyone Should Know About Menopause Symptoms
  91. What Is Cognitive Behavioral Therapy?
  92. What Is Menopause?
  93. What Is Menopause?
  94. What Is Menopause? [+ Video]
  95. What Is Telemental Health?
  96. What’s the Link Between the Menopause and Anxiety?
  97. Why Didn’t Anyone Tell Me This? Episode 3: Dr Annice Mukherjee: Your Essential Menopause Toolkit

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Overview – Cognitive Behavioural Therapy (CBT). Page Last Reviewed: 10 November 2022. NHS https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/ Accessed: 01 March 2024
  2. Overview – Cognitive Behavioural Therapy (CBT). Page Last Reviewed: 10 November 2022. NHS https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/ Accessed: 01 March 2024
  3. Psychotherapy: Popular Types of Psychotherapy – Cognitive Behavioral Therapy. National Alliance on Mental Illness https://www.nami.org/Learn-More/Treatment/Psychotherapy Accessed: 01 March 2024
  4. Cognitive Behaviour Therapy (CBT) for Menopausal Symptoms. Publication Date: February 2023:1. https://www.womens-health-concern.org/help-and-advice/factsheets/cognitive-behaviour-therapy-cbt-menopausal-symptoms/ Accessed: 01 March 2024
  5. Psychotherapy: Popular Types of Psychotherapy – Cognitive Behavioral Therapy. National Alliance on Mental Illness https://www.nami.org/Learn-More/Treatment/Psychotherapy Accessed: 01 March 2024
  6. Overview – Cognitive Behavioural Therapy (CBT): Uses for CBT. Page Last Reviewed: 10 November 2022. NHS https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/ Accessed: 01 March 2024
  7. Psychotherapy: Popular Types of Psychotherapy – Cognitive Behavioral Therapy. National Alliance on Mental Illness https://www.nami.org/Learn-More/Treatment/Psychotherapy Accessed: 01 March 2024
  8. Overview – Cognitive Behavioural Therapy (CBT): How CBT Works. Page Last Reviewed: 10 November 2022. NHS https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/ Accessed: 01 March 2024
  9. Overview – Cognitive Behavioural Therapy (CBT): How CBT Works. Page Last Reviewed: 10 November 2022. NHS https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/ Accessed: 01 March 2024
  10. Managing Anxiety: Cognitive Behavioural Therapy. Last Updated: 04 December 2023 | Last Reviewed: 28 June 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/anxiety/managing-anxiety#cognitive-behavioural-therapy Accessed: 01 March 2024
  11. NICE Draft Updated Guideline Recommends More Treatment Choices for Menopause Symptoms. 17 November 2023. National Institute for Health and Care Excellence https://www.nice.org.uk/news/article/nice-draft-updated-guideline-recommends-more-treatment-choices-for-menopause-symptoms Accessed: 01 March 2024
  12. Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Reduce Stress. Last Updated: 10 December 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms Accessed: 01 March 2024
  13. Cognitive Behaviour Therapy (CBT) for Menopause Symptoms: CBT for Hot Flushes. Publication Date: February 2023:5. British Women’s Health Concern https://www.womens-health-concern.org/help-and-advice/factsheets/cognitive-behaviour-therapy-cbt-menopausal-symptoms/ Accessed: 01 March 2024
  14. Hunter, M. and Smith, M. 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. 26 January 2021 https://www.dailymail.co.uk/health/article-9185969/Harness-power-mind-beat-hot-flushes.html Accessed: 01 March 2024
  15. Cognitive Behavioral Therapy: Overview. 16 March 2019. Mayo Clinic https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610 Accessed: 01 March 2024
Topic Last Updated: 07 September 2024 – Topic Last Reviewed: 01 March 2024

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