Cognitive behavioural therapy (CBT)

What is cognitive behavioural therapy (CBT)?

When having counselling it is important to know that different therapists will help you work through difficulties using different approaches and techniques. No one approach works better than all the others in all circumstances and it is important that you find a therapist that you trust and is qualified to help you.

Cognitive behavioural therapy is a counselling technique that is used by many clinical psychologists, psychiatrists and counsellors. Some therapists will specialise in this form of therapy while others will use some of the techniques to help you work through particular difficulties.

The therapy is based around helping you understand, manage and change your thoughts (cognitions) and actions (behaviour). This form of therapy has been shown to be very effective for a whole range of things but is particularly effective if you have depression or anxiety. 

Why is CBT effective for depression and anxiety?

Depression has a strong effect on the way people think. For example in situations which could end positively or negatively, people who experience depression are more likely to think it will end negatively. In part, cognitive behavioural therapy will help replace negative thoughts for positive ones and also reinforce positive actions.

How does CBT work?

Cognitive behavioural therapy works in three ways:

1. It helps you identify and change negative thinking associated with depressed feelings.

If you are depressed you may feel hopeless, a lack of energy, empty and/or anxious. These feelings make it difficult to think positively about yourself, your relationships with other people and life in general.

Cognitive behavioural therapy will help you to look at situations from another angle by reviewing how you managed certain events and situations in your life.

Together with a therapist you look at events in your life and talk about all the possible interpretations of those events.

Through this, negative or unhelpful thoughts are identified along with the possible helpful interpretations of a situation. Through this process you learn how to replace negative thinking patterns with more positive ones this helps you to feel better about yourself, your relationships and life in general.  

2. CBT helps to focus on the positive things

If you are experiencing depression it is likely that you will not be doing many of the things that you used to enjoy. This can turn into a cycle where doing less fun stuff results in you feeling sadder which in turn makes you feel less like doing something fun.  In this situation it is important that someone supports and helps motivate you.

Using cognitive behaviour therapy techniques a therapist can work with you to gradually increase the fun stuff in your life and reinforce the positive steps that you are taking.

3. CBT helps to manage your problems. 

Managing problems is part of everyday life but it can feel overwhelming when you have depression.  Cognitive behavioural therapy will help give you strategies for managing problems both small and large so they don’t get on top of you.

What is likely to happen when you visit a therapist who practices CBT?

Usually, cognitive behavioural therapy is structured so that you have regular sessions with the therapist. How often will depend on a number of factors but it will usually be weekly at the start and become less often over time.

Many therapists will also agree with you to come for a set length of time. For example you may see them weekly for eight weeks and then see how you go.

Reviewing progress is often an important part of the process. The sessions may vary in length but are usually an hour long. It is not uncommon for the therapist to also give you some tasks that you do between sessions.

The first time that you see your psychologist/counsellor talk to them about what may be the best arrangement for you.

Finding out more

For more info about CBT you can talk to your local doctor, a psychologist or counsellor. Check out the Who can help you section for more information about what these people do.

To find a doctor or mental health professional see the beyondblue Directory of Medical and Allied Health Practitioners in Mental Health.

Or, you can also find a psychologist through the Australian Psychological Society Find a Psychologist Service.

You may also want to ask friends or your local doctor if they can recommend anyone.

The fact sheets on the left hand side of the page may also have some more info that you might find helpful.