What is CBT?

Cognitive Behavioural Therapy (CBT) was developed by Aaron Beck in the 1960s. Beck proposed that one’s cognitions (thoughts), feelings, and behaviours are connected. More recently, physical sensations have been added to the interconnected CBT model.

How does CBT work?

While thoughts, feelings, behaviours, and physical sensations may seem unrelated at a first glance, they coemerge, or happen at the same time. These four parts all influence each other, for example, you might notice a physical sensation such as an increased heart rate, and you may then notice a feeling of anxiety shortly after.

Here is an example of the CBT model in action! Imagine you have a presentation due tomorrow. In this scenario, you are well prepared so your thought would be “I’m well prepared”. At the same time, you might be feeling excited or optimistic about your presentation. The next day, you are doing an excellent job during your presentation and notice physical sensations such as a steady heart rate and steady hands, and behaviours such as appropriate eye contact and speaking volume and tone.

However, CBT is also relevant in less positive scenarios. Additionally, this treatment often targets unconscious thoughts through cognitive restructuring (or reappraisal). This involves identifying your maladaptive thoughts (otherwise known as cognitive distortions) and challenging these thoughts. CBT also utilises behavioural activation or activity scheduling, which involves setting aside a time to complete an activity in a structured and controlled way. See another blog soon explaining the key terms used when discussing CBT.

What is CBT used for?

Cognitive Behavioural Therapy (CBT) is an evidence-based intervention used for a variety of presentations. Most often CBT is effective in treating mood disorders such as major depressive disorders and anxiety disorders such as generalised anxiety disorder or obsessive-compulsive disorder (OCD). Other forms of this treatment such enhanced CBT (CBT-e) have been found to be effective in treating eating disorders, or trauma-focussed CBT (TF-CBT) is effective in treating trauma-related disorders.  

Conclusion

CBT is an effective, evidence-based treatment that focuses on the interconnection between one’s thoughts, feelings, physical sensations, and behaviours. This treatment explores these different factors to understand your thoughts in a more meaningful way and make a change.

Find out more about CBT at https://beckinstitute.org/