Cognitive Behavioural Therapy
Cognitive Behavioural Therapy is quite popular these days and is favoured by the NHS. Within a CBT-based approach there are two broad ways of working, using a low-intensity approach and a high-intensity approach.
Low intensity CBT is the least psychologically demanding approach. It is highly focused, usually using only one technique, and is often part of brief, time-limited therapy of six to ten session. There are some basic techniques we might use if we wish to explore low-intensity CBT
Cognitive Restructuring: A practical tool to help you change unhelpful ways of thinking to more realistic perspectives
Behavioural Activation: A practical tool to help you change your lifestyle and behaviours to more mental-health promoting activities
Graded Exposure: A practical tool to help you face situations that make you feel anxious.
Sleep Management: A practical approach to getting a better night’s sleep.
High-intensity CBT may use a mixture of all the techniques above, as well as other CBT-based techniques. Usually high-intensity CBT involves creating a formulation – a detailed analysis of what’s going on for you – before beginning treatment. As such, High-Intensity CBT is usually part of a longer therapeutic process, twelve weeks or more. As well as using a mixture of the above, other CBT-techniques that may be used as part of High-intensity CBT, including:
Exposure and Response Prevention: Particularly useful for people struggling with OCD, this is a practical technique to help you stop doing those things you feel you need to do to reduce your anxiety, and to make this change achievable for you.
Worry Management: Particularly useful for people struggling with general anxiety or worrying about lots of different things, this approach involves using a mix of practical tools to help you cope better with worrying, including helping you to stop worrying, and also, helping you to think about things in less anxiety-provoking ways.
Trauma Recovery: A mix of various techniques to help you recover from traumatic experiences in your past, including compassion-based ways of recovering from trauma.
If you would like to explore CBT therapy with me, please visit my contacts page to arrange an initial session.