CBT
Cognitive behaviour therapy (CBT), is a 'talking' treatment that helps many people with mental health problems such as depression, anxiety, and eating disorders.
If you decide to have CBT, you should expect to take an active role in helping yourself to get better, and will often be asked to keep a diary of your thoughts, actions, and feelings. Sessions with the therapist are typically for one hour a week, and a course lasts for 10 to 15 weeks, although it may be longer or shorter, depending upon the severity of the problem.
CBT facts
- CBT has been shown to be as effective as antidepressants in treating cases of mild to moderate depression.
- It does not involve the use of drugs.
- This therapy is thought to reduce the risk of relapse in people who have already had one episode of depression.
- CBT is not normally suitable for someone who has extreme difficulty in reading or writing, isn't prepared to do a bit of 'homework', has severe learning difficulties, or does not believe that their thoughts or beliefs have an influence on their mood.
A brief overview
You will have to monitor yourself for negative (aka 'automatic') thoughts and inaccurate beliefs about the world and the people around you (e.g. 'everything is hopeless', or 'I'm a worthless person'). The next step is to look at how these thoughts make you feel, for example you may feel anxious, helpless, or unloveable after thinking them. Negative thoughts can drag you down into a spiral of anxiety or depression.
After noting your thoughts and feelings, you challenge them in a rational way. This could be along the lines of 'it is not completely hopeless, I am still able to do something to help myself today, even if it is just something small', or 'my boss is just in a bad mood this morning, she probably was unfriendly to me because she is feeling stressed, this does not mean that she wants to fire me'.
When you have got the hang of checking your thoughts and challenging them in a straightforward way, you will often start to feel better and find it easier to cope with your passing negative feelings. Expect be encouraged to generate solutions to your problems that are more helpful than your usual ways of coping. You can also try working it through as an 'experiment', testing out newer, healthier beliefs to see whether they make more sense, so instead of saying to yourself 'I'm worthless' you could spend a day looking for things that tell you you're a worthwhile person, and so on.
Can I get it on the NHS?
Your first stop should be to talk to your GP, because they may be able to refer you for NHS treatment. A number of professionals use this approach, including clinical psychologists, psychiatrists, nurses, counsellors, and social workers. You may have to go on a waiting list, as CBT is not widely available in all areas of the UK. If you don't want to wait, and are able to pay, you may wish to go to a private therapist. In which case, you should make sure that you find a therapist who is properly qualified and has had the right training. The British Association for Behavioural and Cognitive Psychotherapies can provide you with details of qualified private CBT therapists in your area.
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