Should you try cognitive behavioural therapy (CBT) for better mental health?
“Taking care of your mental health is an act of self-love”…. And yet it is also an act that you have to keep at and practise over and over to reap the rewards of long-term wellbeing.
It’s not easy realising that you are perhaps not in the best frame of mind. But this realisation is the first step to getting help – and there is definitely help out there!
One mental health strategy is known as cognitive behavioural therapy (CBT). This type of therapy starts with the therapist and patient working together to identify specific concerns, symptoms and goals for therapy.
This usually involves discussing current challenges, past experiences and specific patterns of thinking and behaviour. Using this information, the patient and the therapist will then work together to set measurable goals for therapy.
These goals often focus on changing particular thought patterns or behaviours that tend to impact on daily life and health.
6 things to know about CBT
- CBT isn't about forcing false positivity onto yourself; it's about grounding your thoughts in reality. For instance, if you hate public speaking and your therapist suggests reframing your mindset to: "Nothing bad will happen during my speech," that's not effective CBT. In reality, mishaps like stuttering or feeling ill could happen during your speech. Instead, CBT helps reframe your thoughts to accept that even if setbacks happen, you have the ability to handle them.
- CBT can sometimes seem “clinical” thanks to its structured and technical approach. If your CBT therapist seems distant, they may be using the approach incorrectly. It's common for new therapists to focus solely on techniques and problem solving. If your therapist makes you feel like just another case and overwhelms you with techniques and homework, it's the therapist's approach at fault, not CBT itself.
- CBT is useful for people who are dealing with depression, anxiety and relationship problems, amongst others. If you are facing more complex mental health challenges like schizophrenia or autism, CBT might not be the best fit for you. Ethically, CBT therapists should refer clients with complex symptoms to other specialists who can provide more appropriate care.
- CBT is highly focused on addressing your underlying thoughts and beliefs, especially those that cause you to feel overwhelmed, afraid, sad, depressed or anxious. During therapy, you learn to identify and become aware of these “automatic thoughts” and underlying beliefs about yourself, others and the world.
- Once negative thought patterns are identified, you will learn how to challenge and re-evaluate them using evidence and logic. This process is about helping you become more balanced and realistic in your thinking. Remember the public speaking example? With CBT, the idea isn’t to never be anxious about giving a public speech – it’s about acknowledging that it is a fear, but learning how to manage it anyway in the most confident way you can.
- Throughout therapy, the patient learns specific coping skills and techniques to manage those distressing emotions and situations more effectively. During sessions, you might practise strategies like relaxation techniques, problem-solving scenarios, assertiveness training and communication skills.
What if CBT doesn’t work for me?
If CBT doesn't seem effective for you, there are several potential reasons, and it's important to address them with your therapist:
- CBT isn’t the best fit for everyone or every issue. Sometimes, you may need a different therapy approach and that’s okay.
- Sometimes, the relationship between you and your therapist simply doesn’t work out. It's essential to feel comfortable and understood by your therapist. If you don't feel a connection or trust, it can impact the effectiveness of therapy.
- If you're not fully engaged or motivated in therapy, you are doing yourself a disservice. For therapy to work, “work” is key. You have to commit to the process and be open.
If CBT isn't working for you, speak to your therapist about your concerns. Just like any medical issue, it’s perfectly fine to get second or third opinions. You are always free to explore other options, counsellors or therapies until you find the best fit for you.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.