Cognitive Behavioural Therapy
CBT
We can all experience difficult times in our lives that we may require help and support with. Cognitive Behaviour Therapy (CBT) is the most widely used talking therapy in the UK. CBT is an evidence based psychological therapy that can be effective in treating a large range of common mental health difficulties (see list below). CBT focuses on the interactions between your thoughts, emotions, physical sensations and behaviours and how these impact each other. As well as focusing on, how you think about yourself, other people and the world around you.
What often maintains the problem, keeping us trapped in the vicious cycle is our thoughts (what goes through our mind) and our behaviours (what we do/how we respond). CBT helps to break this vicious cycle by learning to manage our thought processes and put into place more helpful behaviours/coping strategies. As all the areas in the diagram are interconnected, changes in both our thoughts and behaviours would be expected to impact our emotions and our physical symptoms, reducing overwhelming feelings and your improving day to day functioning.
CBT is the preferable modality when you want to focus on improving how you feel in the here and now, rather than spending too much time focussing on the past. However, there may be times where we will discuss your past, in order to help you move forwards now.
Depression and low mood
CBT for low mood and depression can help you understand what's keeping you stuck and show you how to regain happiness, build motivation and challenge negative thoughts.
Low self-esteem and confidence
Low self esteem and confidence is often maintained by a negative cycle which keeps us stuck and frustrated. CBT helps us challenge our beliefs about ourselves.
Anxiety, Stress and Irritability
CBT for stress and anxiety can help you understand what's happening in the situation and show you how to challenge your anxious thoughts, manage the physical sensations and exposure yourself to feared situations which you may avoid.
Excessive Worry
CBT for worry and worry management helps us not only categorize our worries but also how we manage these so they do not feel excessive and interfere with day to day functioning.
Social Anxiety
Social anxiety is where you believe that others will judge you negatively. CBT helps us to challenge these thoughts and shift our focus of attention to external rather than internal which is common when feeling anxious in social situations.
Health Anxiety
Health anxiety is when you spend so much time worrying you're ill or about getting ill, that it starts to take over your life. CBT aims to help you challenge these thoughts and reduce behaviours such as reassurance seeking or googling symptoms.
Obsessive Compulsive Disorder (OCD)
CBT for OCD helps you challenge obsessions (thoughts) and compulsions (behaviours) to reduce the impact on its disruptions to your daily life.
Panic Attacks
CBT for panic attacks and panic disorder helps you challenge the catastrophic thoughts which usually occur during the panic attacks.
Specific Phobia
CBT for specific phobias such as Emetophobia (fear of being sick) and Arachnophobia (fear of spiders) help you to allay excessive fears and overcome your phobia.
Trauma
After a traumatic event, its normal to feel symptoms such as shock, anxiety and upset. CBT can be helpful to manage and overcome symptoms caused by traumatic events.
Sleep issues
CBT for sleep difficulties works by identifying unhelpful habits and routines which may be maintaining sleep problems.
Work Related Stress
CBT for work related stress, can help you understand the situation and learn techniques to manage how you feel and challenge any anxious thinking.
If you cannot identify your problem from the list above, a free, no-obligation telephone consultation may be helpful.
If Safe Space CBT is not suited to your needs, a more appropriate service will be recommended for you.
What does Treatment look like?
Treatment usually begins with an assessment phase, to build an understanding of how the problem(s) developed and what is keeping it going as well as identifying specific goals you wish to work on. This ensures therapy techniques can be tailored to your symptoms and priorities.
The treatment phase focuses on learning techniques and strategies to help you change the maintenance cycle. As CBT is a practical treatment, progress can greatly depend on how much you apply the learning outside of the sessions in day-to-day life. As like any skill, CBT techniques require time and practice.
How long do sessions last?
CBT is considered a short-term therapy, where the aim is to provide you with skills and techniques to be able to manage independently long-term and become your own therapist. Treatment can last anywhere between 5-20 sessions and sessions are typically 50 minutes in length.
