What is CBT?
Cognitive Behavioural Therapy (CBT) is a widely used form of psychotherapy that
addresses mental health concerns by exploring the links between thoughts, feelings,
and behaviours. It's based on the idea that our thoughts and interpretations of
situations significantly influence how we feel and act. CBT equips individuals with
tools to identify negative or unhelpful thinking patterns and develop healthier ways of
coping.
CBT's origins can be traced back to two main currents in psychology: behavioural
therapy and cognitive therapy:
Roots in Behaviourism (Early 1900s):
Behaviourism, with figures like John B. Watson and B.F. Skinner, laid the
groundwork for understanding how learned behaviours can be modified.
This school of thought emphasised observable behaviours and how they're
shaped by reinforcements and punishments.
Early behaviour therapy techniques, like systematic desensitisation developed
by Joseph Wolpe, aimed to change phobias and anxieties through gradual
exposure to feared stimuli.
Rise of Cognitive Therapy (1950s):
Albert Ellis, a key figure, challenged traditional psychoanalysis and
developed Rational Emotive Behaviour Therapy (REBT) in the 1950s.
REBT focused on identifying and disputing irrational beliefs that contribute to
emotional problems.
While considered a separate therapy today, REBT's emphasis on challenging
unhelpful thinking significantly influenced CBT.
Birth of CBT (1960s & 1970s):
Aaron T. Beck, often referred to as the "father of CBT," is credited with
developing the core principles of CBT in the 1960s and 1970s.
Working with depressed patients, Beck observed patterns of negative thinking
and developed the cognitive theory of depression. This theory highlighted
how distorted thinking patterns contribute to negative emotions and
dysfunctional behaviours.
Beck's approach combined elements of cognitive therapy (challenging
unhelpful thoughts) with behaviour therapy techniques (addressing
behaviours influenced by those thoughts). This merged approach became
known as Cognitive Behavioural Therapy.
Evolution and Growth (1980s - Present):
Since its inception, CBT has undergone continuous research and refinement.
, Therapists have adapted CBT techniques to address a wider range of mental
health conditions beyond depression and anxiety.
Today, CBT is a well-established, evidence-based therapy with applications in
various areas like addiction, eating disorders, and even chronic pain
management.
Researchers continue to explore new applications and refine CBT techniques
for enhanced effectiveness.
Understanding CBT: A Breakdown of Thinking, Behaviours, and
Therapy
C - Cognitive (What you think):
Identifying Negative Thoughts: CBT helps individuals recognise those
critical inner voices and negative thought patterns during challenging
situations. Examples might be thinking "I'm a failure" or "Everything will fall
apart."
Challenging Unhelpful Thinking: Once negative thoughts have been
identified, CBT equips individuals with tools to challenge their accuracy and
helpfulness. They'll learn to ask themselves questions like "What evidence
supports this thought?" or "What's a more realistic perspective?" This process
is called cognitive restructuring.
Developing More Balanced Thinking: If individuals challenge negativity,
healthier and more realistic thinking patterns can be developed. This might
involve reframing situations or offering themselves the kind of supportive
advice they'd give a friend.
B - Behavioural (What you do):
Facing Avoidance: CBT helps individuals confront situations or activities
they've been avoiding due to fear or anxiety.
Goal Setting and Action: Individuals might keep a diary to track their
activities and set goals for gradually approaching things they fear. Completing
these goals and witnessing their progress can boost their confidence and
motivation.
T - Therapy (What you learn):
Acquiring New Skills: CBT equips individuals with practical skills to
manage their emotions and behaviours more effectively. These skills can be
practiced as "homework" between therapy sessions.
Lifelong Tools: The skills individuals learn in CBT are designed to be long-
lasting. Even after therapy ends, they can continue using these tools to
maintain their mental wellbeing.
How Does CBT Work?
Cognitive Behavioural Therapy (CBT) is a widely used form of psychotherapy that
addresses mental health concerns by exploring the links between thoughts, feelings,
and behaviours. It's based on the idea that our thoughts and interpretations of
situations significantly influence how we feel and act. CBT equips individuals with
tools to identify negative or unhelpful thinking patterns and develop healthier ways of
coping.
CBT's origins can be traced back to two main currents in psychology: behavioural
therapy and cognitive therapy:
Roots in Behaviourism (Early 1900s):
Behaviourism, with figures like John B. Watson and B.F. Skinner, laid the
groundwork for understanding how learned behaviours can be modified.
This school of thought emphasised observable behaviours and how they're
shaped by reinforcements and punishments.
Early behaviour therapy techniques, like systematic desensitisation developed
by Joseph Wolpe, aimed to change phobias and anxieties through gradual
exposure to feared stimuli.
Rise of Cognitive Therapy (1950s):
Albert Ellis, a key figure, challenged traditional psychoanalysis and
developed Rational Emotive Behaviour Therapy (REBT) in the 1950s.
REBT focused on identifying and disputing irrational beliefs that contribute to
emotional problems.
While considered a separate therapy today, REBT's emphasis on challenging
unhelpful thinking significantly influenced CBT.
Birth of CBT (1960s & 1970s):
Aaron T. Beck, often referred to as the "father of CBT," is credited with
developing the core principles of CBT in the 1960s and 1970s.
Working with depressed patients, Beck observed patterns of negative thinking
and developed the cognitive theory of depression. This theory highlighted
how distorted thinking patterns contribute to negative emotions and
dysfunctional behaviours.
Beck's approach combined elements of cognitive therapy (challenging
unhelpful thoughts) with behaviour therapy techniques (addressing
behaviours influenced by those thoughts). This merged approach became
known as Cognitive Behavioural Therapy.
Evolution and Growth (1980s - Present):
Since its inception, CBT has undergone continuous research and refinement.
, Therapists have adapted CBT techniques to address a wider range of mental
health conditions beyond depression and anxiety.
Today, CBT is a well-established, evidence-based therapy with applications in
various areas like addiction, eating disorders, and even chronic pain
management.
Researchers continue to explore new applications and refine CBT techniques
for enhanced effectiveness.
Understanding CBT: A Breakdown of Thinking, Behaviours, and
Therapy
C - Cognitive (What you think):
Identifying Negative Thoughts: CBT helps individuals recognise those
critical inner voices and negative thought patterns during challenging
situations. Examples might be thinking "I'm a failure" or "Everything will fall
apart."
Challenging Unhelpful Thinking: Once negative thoughts have been
identified, CBT equips individuals with tools to challenge their accuracy and
helpfulness. They'll learn to ask themselves questions like "What evidence
supports this thought?" or "What's a more realistic perspective?" This process
is called cognitive restructuring.
Developing More Balanced Thinking: If individuals challenge negativity,
healthier and more realistic thinking patterns can be developed. This might
involve reframing situations or offering themselves the kind of supportive
advice they'd give a friend.
B - Behavioural (What you do):
Facing Avoidance: CBT helps individuals confront situations or activities
they've been avoiding due to fear or anxiety.
Goal Setting and Action: Individuals might keep a diary to track their
activities and set goals for gradually approaching things they fear. Completing
these goals and witnessing their progress can boost their confidence and
motivation.
T - Therapy (What you learn):
Acquiring New Skills: CBT equips individuals with practical skills to
manage their emotions and behaviours more effectively. These skills can be
practiced as "homework" between therapy sessions.
Lifelong Tools: The skills individuals learn in CBT are designed to be long-
lasting. Even after therapy ends, they can continue using these tools to
maintain their mental wellbeing.
How Does CBT Work?
