An Introduction to Cognitive Behavioural Therapy

By EMMA GOUGH, Mindkey Therapy

Cognitive behavioural therapy (CBT) works on the premise that our thoughts, feelings, behaviours and physical sensations are all interlinked. Sometimes we develop unhelpful thinking patterns and unhelpful behaviours which lead to unhelpful feelings. We can often get stuck in this vicious cycle.

CBT helps us to identify the sticking points and make changes to the thoughts and behaviours that are unhelpful and problematic.

Have a go at using the template below next time you feel distressed, anxious or low in mood. It can help you to start building an understanding of how YOUR thoughts, feelings and behaviours are linked.

How we think, feel and respond to situations is different for everybody and is influenced by many things, such as our experiences, upbringing and genes. Try to build awareness of your triggers, such as work, relationships or past events. Often, we feel overwhelmed with negative thoughts and worry, reframing can help.

Reframing negative thoughts and worry

The first step is to recognise unhelpful thoughts, then challenge them, and replace them.

It takes practice, but can completely change your perspective and outlook.

Example: You may be given a task to do at work and think to yourself, “I can’t do this, I’m not good enough, I’m a failure.” Take one thought at a time, and instead of accepting it and allowing the thought to influence your feelings and behaviours, try to challenge it.

Ask yourself: “What is the evidence for this thought?”

“What would I say to a friend or loved one having this thought?”

“Are there events in my life that can disconfirm this thought?”

“Am I basing this thought on fact or feeling?”

“How helpful is it thinking this way?”

“What would it mean if you could give up this thought?”

Replace: What would be a more neutral/balanced thought to replace the original thought with? Example: “I’m going to give it a go, I’ll work hard and try my best.”

Remember, challenging thoughts takes practice, some will work more positively than others - that’s OK. Keep trying to break that vicious cycle to regain more control over those unhelpful thoughts.

By Emma Gough from Mindkey Therapy Tel: 07487 373628 emma@mindkeytherapy.co.uk