What is Cognitive Behavioural Therapy?

Cognitive Behavioural Therapy, also known as CBT, is a model of psychological intervention that works on the relationship between:

• Thoughts
• Emotions
• Behaviours

The main idea is simple: the way we interpret what happens to us directly influences how we feel and how we act.

For example, two people can experience the same situation in completely different ways depending on their thoughts about it.

CBT helps to identify the mental and behavioural patterns that cause distress, so that they can be replaced with healthier, more functional ones.

What is Cognitive Behavioural Therapy based on?

CBT combines principles from cognitive psychology and behavioural therapy.

Essay on thoughts

Often psychological suffering is related to automatic negative interpretations:

• “I’m not good enough”
• “Everything is going to go wrong”
• “I can’t cope with this”

In therapy, we learn to identify these thoughts and question them.

A study on behaviour

As well as addressing thought patterns, CBT also addresses the habits and behaviours that perpetuate the problem.

For example:

• Avoidance
• Compulsive behaviours
• Emotional dependency
• Procrastination
• Social isolation

You might be interested in reading about Agoraphobia

Making small changes to your behaviour can lead to significant emotional changes.

How does a CBT session work?

Cognitive Behavioural Therapy is usually structured, practical and focused on specific goals.

During the sessions, we work towards:

• Understanding what is causing the problem
• Detect harmful thought patterns
• Learning emotional tools
• Changing maladaptive behaviours
• Improving emotional management

The aim is not just to talk about what is happening, but to learn useful strategies for everyday life.

What problems can Cognitive Behavioural Therapy treat?

Scientific evidence shows that CBT is effective in treating a wide range of psychological problems.

Anxiety and panic attacks

Helps to reduce catastrophic thoughts and physical symptoms of anxiety.

Depression

It helps you change negative thought patterns and re-establish healthy habits.

Phobias

Work on avoidance and fear using progressive exposure techniques.

Related article: PHOBIA: WHAT IS IT

Stress and emotional management

It improves emotional regulation and coping skills.

You might be interested in reading: Am I suffering from stress or anxiety?

Self-esteem issues

It helps you identify limiting beliefs about yourself.

OCD and obsessive thoughts

Help to break the cycle between obsession and compulsion.

Expand information on THE TOC

Why does CBT have so much scientific evidence?

Cognitive Behavioural Therapy is one of the most researched psychological models.

This is because:

• Your objectives are measurable
• The techniques can be evaluated scientifically
• Therapeutic advancements can be observed objectively

Numerous studies show significant improvements in people undertaking this type of psychological therapy.

Does CBT work for everyone?

There isn't a single therapy that works for everyone.

Although CBT is highly effective, treatment must always be adapted to the individual characteristics of each patient.

That's why, at CALMA Psychologists, we combine cognitive-behavioural techniques with other therapeutic tools such as:

• Emotional therapy
• Mindfulness
• Regulation of the nervous system
• EMDR

(Related article. You might be interested in: What is EMDR?)

The objective is to offer a personalised, evidence-based intervention.