Cognitive Behavioural Therapy (CBT) is a time-limited, structured psychological therapy based on the theory that our thinking influences our feelings and behaviours. In CBT, you will be helped to identify and change unhelpful thinking and behavioural patterns in order to feel better. This is not the same as “just thinking positively”. The behavioural component of CBT includes graded exposure tasks (both real-life and imaginal), behavioural experiments, relaxation techniques, and teaching skills such as assertiveness and problem-solving.
In traditional CBT, you will be asked to keep thought records, learn to identify unhelpful thoughts and behavioural patterns, challenge any unhelpful beliefs and replace them with helpful thoughts and beliefs, then use these to cope while engaging in graded exposure or behavioural experiments.
In our sessions, you can expect more of the behavioural components of CBT than the cognitive ones, as ACT will most likely be the preferred option to assist with that. This is especially the case with presentations of anxiety, panic disorder, post-traumatic stress disorder, and obsessive-compulsive disorder.
In panic disorder, you can expect to engage in interoceptive exposure which is gradually exposing you to the uncomfortable physiological sensations linked with anxiety. In OCD, you can expect to engage in Exposure and Response Prevention, which is a gradual exposure to the core fear linked to your obsessions and compulsions, while refraining from the usual response. In GAD, you can expect to set up behavioural experiments linked to your core fears. With phobias and social anxiety disorder, we will set up graded exposure tasks for the same. And finally, with PTSD, we will engage in prolonged imaginal exposure or written exposure therapy along with in-vivo exposure to anything you might be avoiding.
Prior to engaging in this, please be aware I will work with you from an ACT framework and provide you with enough education and support to help you understand why the behavioural component of CBT might be the most helpful way to work through your fears.