CBT Counselling

It is extremely common for people to think negative and behave in irrational ways. Everyone has their moments when they think the worst and straightaway jump to conclusions even when there is nothing to worry about at all. It is natural for people to go towards negative aspects of a situation and ignore the positive. But when it becomes a mindset and starts affecting one’s mental health then it becomes necessary to take help from a psychological expert.

CBT Counselling is a talking therapy in which problems are managed by changing the way you think and behave. It is a very effective technique for dealing with hampered mental health. CBT stands for Cognitive Behavioural Therapy, and it is a type of counselling or psychotherapy that focuses on identifying and changing negative thought patterns and behaviours. It was developed by Aaron T. Beck and Albert Ellis in the 1960s and 70s.

It is based on the idea that our thoughts, feelings, and behaviours are connected to each other. In the counselling sessions, thought patterns are altered so that one can effectively manage and improve emotional and psychological well-being. During CBT counselling, individuals work with a trained counsellor or therapist to set specific goals, then challenge irrational or illogical thoughts and afterwards develop healthier coping strategies. It is also effective for addressing everyday stress, relationship problems, and enhancing overall well-being.

Uses for CBT Counselling

CBT Counselling has been proven to be very effective for various mental health conditions and psychological disorders. It can help people with:

• Bipolar disorders
• Eating disorders
• Panic disorders
• Phobias
• Stress
• Anxiety
• Obsessive compulsive disorders
• Schizophrenia
• Sleep disorders
• Alcohol abuse
• Post-traumatic stress disorder
• Personality disorders

How CBT Counselling works?

It is not a long journey like other therapies as it is only done once a week or once every two weeks usually which lasts for 20-30 minutes most of the times. However, the duration can vary depending on the individual’s needs and the complexity of their issues. The CBT Counselling process typically begins with an initial assessment where the therapist and client identify the client’s issues, goals, and concerns together after discussing it. In CBT Counselling, client work with their counsellor to set specific and achievable goals. These goals are set with the aim of changing thought patterns and behaviours that contribute to emotional distress.

Problems are broken down into separate tiny parts like thoughts, feelings and physical sensations. Then through talking sessions, the counsellor tries to understand the personality, nature and behavioural tendencies of the client and then finds the key areas on which the client will have to work on in the counselling sessions. Client learn to identify automatic negative thoughts or irrational cognitive distortions in the counselling sessions. They are irrational or unhelpful ways of thinking that people generally engage in and it contributes to several emotional problems. The counsellor helps the client in the counselling sessions to change unwanted or unhealthy behaviours and negative emotions.

Strategies which are taught in CBT Counselling

Several strategies are taught to the clients in counselling sessions like:

• Exposing themselves to the anxiety-provoking situation like talking to people, going to a crowded place, fear of heights, going out of house and many others.
• Writing/journaling about your thoughts and feelings throughout the day and recording it.
• Engaging in mindfulness so to be aware of everything that comes into the mind and accepting them fully.
• Breaking a problem into several small parts and then solving it so that it is more manageable.
• Try not to jump to conclusions quickly instead understand the situation, accept it and react rationally.
• Do relaxation exercises on the daily basis that will help to calm down the anxiety and overall stress.
• Do role-playing so to practice social skills and improve communication skills.

Overall Critical Review of CBT Counselling

CBT Counselling is widely used to treat various mental health issues like stress, anxiety, sleep disorders, personality disorders, eating disorders and many others. CBT Counselling is proven to be a well-established and evidence-based therapy which has lots of effectiveness in treating various mental health issues. In the counselling session, counsellor helps clients to identify and change specific negative thought patterns and behaviours which make it highly goal-oriented and practical. It is also short term in nature compared to other approaches making it more accessible and cost-effective. It is also proven to get adapted to treat a wide range of mental health conditions, including anxiety, depression, phobias, and more.

It also has an advantage of equipping the clients with tools and strategies they can use independently in their daily life to manage their symptoms and cope with challenges in better ways. The most important feature of CBT Counselling is that it delves into the underlying thought processes that contribute to emotional distress and with the help of the counsellor long-lasting change can be promoted. Another good feature of CBT Counselling is that it can be used with children, adolescents, and adults and thus it is versatile for different age groups. CBT Counselling is tailored to the client’s unique needs, ensuring a customized approach to therapy and also equips clients with skills to prevent relapse and manage potential setbacks effectively.

Despite of being one of the best approaches to treat mental health issues, CBT Counselling may not be the primary choice for individuals with severe mental illnesses like schizophrenia or bipolar disorder as they may require more intensive interventions. Also, one needs to commit themselves as client’s co-operation is also necessary in the counselling session.  As CBT Counselling is short term in nature, it may not be suitable for clients who need long-term therapy or have complex issues as it needs extensive treatment which requires a lot of time as well. Also, CBT only focuses on changing thought patterns and behaviours and may not focus deeply into underlying traumatic experience which sometimes is necessary for the clients.

Clients also complain that completing homework is a challenging task as it requires consistent efforts and participation of the client. It may not always adequately address cultural or diversity-related factors that can influence a client’s mental health. In some cases, clients have to confront their complex emotions and anxieties which can be really uncomfortable and difficult to experience and also sometimes counsellors oversimplify complex emotional issues and potentially overlook important information. In CBT Counselling, clients self report about everything that is going on their life thus counselling sessions relies heavily on self-reporting which may not always provide the most accurate information, especially in cases of denial or poor insight. Also, it doesn’t guarantee complete symptom elimination and some individuals may require on-going support for longer duration.

Case study

Christian’s Social Anxiety

Christian is a 27 years old engineer who has been experiencing social anxiety for many years. He totally avoids going to social gatherings, meeting people and experiences anxiety even in normal conversation with other people. His anxiety escalated so much that it started affecting his job performance and hamper the whole quality of life. He was diagnosed with social anxiety disorder. He used to experience panic attacks and several other symptoms of anxiety. He avoids eye contact, feel intense fear, trembling, dizziness and sweating.

Then, he decides to go for counselling sessions and consult a counsellor for his social anxiety issue. After talking with Christian in some sessions, counsellor found out that he has several cognitive distortions like catastrophic thinking (Everyone will judge me) and overgeneralization (I will do something worse). Then, counsellor used some strategies of CBT like cognitive restructuring, exposure therapy and homework assignments which really helped Christian a lot.

Over several months, Christian’s social anxiety gradually started decreasing and he reported that he felt confident while talking to people and in social situations. His symptoms of anxiety faded over time. His thinking and behaviour became more rational, logical and balanced. But he continued his treatment to prevent any future relapse and learn to manage his social anxiety well.

Seek Professional CBT Counselling on our website Medavas

Getting help for your mental health is a commendable step that you can take for yourself. We have professional therapists and counsellors at our Website Medavas who can give you the help that you need. At Medavas, you will get connected with experienced counsellors who keep every information confidential.

The team of trained professionals at our website is here to provide you with a safe and empathetic space to explore your thoughts, feelings, and concerns. You can schedule the session and the process is easy and you’ll have the flexibility to communicate with your chosen counsellor through instant messaging, live chat, or scheduled video sessions. Your mental health matters and you should be committed to thrive.