Cognitive Behavioural Therapy (CBT)

What is CBT?

CBT is an evidence-based therapy focussing on developing skills of examining and modifying unhelpful thoughts and actions.

Cognitions (thoughts, beliefs, self-talk) strongly influence emotions, bodily sensations and behaviour (actions, and communication). Therefore, changing our thinking may help to change the way we feel. Likewise, changing our actions is often a powerful way of altering thoughts and feelings.

“Beliefs foster behaviour and behaviour reinforces beliefs”

In CBT, we explore the relationship between thoughts, feelings and actions and examine how this influences the current situation.

CBT focuses on what is happening in the present and what factors maintain the problem. Everyone has issues, and to better solve big problems, it helps to explore how thoughts, feelings and actions are connected.

For example, imagine having a presentation at work or school. You think, “I’m going to forget what to say”, “the audience will laugh at me and think I am incompetent”. Because of these thoughts, you begin to feel anxious and start worrying. You are so worried that you feel sick just thinking about the presentation. Finally, because of this uncomfortable state, you decide to call in sick to avoid presenting.

The thought and interpretations of the event (I’m going to forget what I have to say, and the audience will laugh at me and think I am incompetent) led to a feeling (panic and worry), which led to an avoidant action (calling in sick to avoid presenting). This could have been avoided if you had challenged that initial thought pattern?