"What type of therapy is the best for me?" - Part 3

In part 1 and 2 of this series, we discussed how with the number of variations in therapeutic approaches may feel overwhelming when deciding which therapist to approach, and understanding what therapy may be best suited to you and your needs.

HL Counselling and Psychotherapy offers integrative Counselling and Psychotherapy, which involves combining various therapeutic models to tailor a personalized approach for each individual. When seeking therapy, understanding the range of therapeutic approaches available to you can empower you to make informed decisions.

Continuing from part 1 and 2 in this series, within this article we will be exploring  cognitive behavioural approaches to therapy. As we continue to support you in understanding “what therapy is the best therapy for me?”

 Cognitive - Behavioural Theories

There are several different theoretical models which encompass cognitive theories, however the most common and well known of which is CBT (Cognitive behaviour therapy). CBT places emphasis on how our thoughts interact with our feelings and behaviour.

In a nutshell, the theoretical underpinnings of CBT can be reduced to several principles:

1.     An emphasis on the largest part of the therapeutic work taking place in the ‘here and now’. Whilst there is acknowledgment of past experiences and how they interact with current day problems (see below). A large majority of the work within CBT will focus on present day experiencing and you may not necessarily spend large amounts of the therapeutic work going over and processing past experiences.

2.      Although CBT primarily emphasizes the present moment, it recognizes the connection between our current thoughts and emotions and our childhood experiences. In CBT, we explore how our early life events shape what we term as 'core beliefs'.

Core Beliefs are believed to be established by the age of 8, shaping our perceptions of ourselves, others, and the world based on our childhood experiences. These beliefs serve as the foundation for the development of assumptions, rules, and attitudes that influence our behaviour.

3.     The idea that Core beliefs, assumptions and rules are held unconsciously within our minds and that they contribute to ‘automatic thoughts’.

Automatic thoughts refer to thoughts which appear in our heads triggered by events in our present day lives, but which are based upon our underlying core beliefs, rules and assumptions.

For example, a person with a core belief of not being ‘good enough’ and an assumption they must always perform perfectly to be accepted, may experience automatic negative thoughts in response to an upcoming assessment at work.

4.     CBT is based up on a cycle of Thoughts – feelings – behaviour.  This is the understanding that our thoughts impact on how we feel about ourselves – both in our emotions but also physiologically within our body’s, and that our thoughts and feelings in turn interact with our behaviour.

5.     Once you have worked with your therapist to understand your thoughts – feelings and behaviour cycle, you will work to try and change part of the cycle.

The area of the cycle on which you attempt to change can be dependent on the difficulties you are experiencing. Within this example, the therapist might support the person to challenge their unhelpful thought pattern by looking for evidence the person has, for and against, to support their beliefs about themselves.

For a person who is suffering from low mood it may be that changes in their behaviour are focused upon in the first instance, by slowly increasing activities into their day and mindfully monitoring changes in mood. However, these changes are generally done by lots of different activities, tasks and experiments – completed both in and out of sessions.

How will it help me?

Cognitive models of therapy can provide a systematic way of working and can work well with a specific goal in mind and for shorter term solution focused therapy.

It can be suited to people who like structure and who enjoy ‘doing’ rather than ‘being’. CBT can be useful to people who have experienced a one-off trauma which has fostered an anxiety in them e.g. a car accident causing a fear of driving. It can also useful for work on phobias and anxiety.

Anything it doesn’t help with?

There is a growing evidence base to suggest CBT may not be appropriate for autistic people, as challenging thought processes and exposure work may not be suitable based up on individual differences in thinking styles and sensory experiencing for autistic people. This type of CBT may also not be suitable for people who have had significant histories of trauma, however there are other types of CBT which can be useful for trauma work.

If you would like any more information on CBT or want to arrange an initial chat about therapy you can email me at hello@hlcounselling.co.uk , or fill out the contact form on my website.