The power of cognitive behavioural therapy
Cognitive behavioural therapy (CBT) is a talking therapy that can help you manage your problems by changing how you think and behave. It’s most commonly used to treat anxiety and depression but can be helpful for other mental and physical health problems.
How CBT works
CBT is based on the concept that your thoughts, feelings, physical sensations and actions are interconnected and that negative thoughts and feelings can trap you in a vicious cycle.
What happens in a session?
Have you ever been so anxious that it felt like you were going crazy? If CBT is recommended, you’ll usually have a session with a therapist once a week or once every two weeks. The course of treatment usually lasts for between 6 and 20 sessions, with each session lasting 50 minutes. During the sessions, you’ll work with your therapist to break down your problems into their separate parts, such as your thoughts, physical feelings and actions. Your therapist will then help you work out how to change unhelpful thoughts and behaviours.
Positive of CBT
CBT can be as effective as medicine in treating mental health problems, but it may not be successful or suitable for everyone. Some of the advantages of CBT include:
Negative of CBT
Some of the disadvantages of CBT to consider include: You need to commit yourself to the process to get the most from it – A therapist can help and advise you, but they need your co-operation. Attending regular CBT sessions and carrying out any extra work between sessions can take up a lot of your time. It may not be suitable for people with more complex mental health needs or learning difficulties, requiring structured sessions. It involves confronting your emotions and anxieties – You may experience initial periods where you’re anxious or emotionally uncomfortable.
CBT-I is often called a multicomponent treatment because it combines several different approaches.
CBTi for insomnia
CBTI (cognitive-behavioural therapy for insomnia) is the most scientifically supported, non-drug insomnia treatment.
CBTI is 80% more effective than sleeping medication* and reduces or eliminates the need for sleep medication in the vast majority of patients. It has better long term outcomes too!
CBTi is proven to help people fall asleep faster, stay asleep, and feel more rested during the day by targeting thoughts and behaviours.
It’s hard to get a good night’s sleep when you have insomnia! Luckily there are many treatments for this condition.
How Does CBT-I Work?
Through CBT-I, you’ll explore your thoughts, feelings, and behaviours to find the roots of your sleeplessness. The sessions take place over 6-8 weeks (although some people finish sooner), with each session focusing on one area.
For example, you might discuss your feelings around sleep during one session, while another might focus on developing better sleeping habits.
You can book a free 20-minute video session with Trevor using my online diary to help you decide if CBT is for you.