Cognitive-behavioural therapy (CBT) is one of the most commonly used evidence based therapy solutions and widely considered to be the ‘gold standard’ of results driven therapy. It is based on the view that thoughts, feelings, and behaviours are interconnected, and that changing one can lead to changes in the others. CBT is a goal-oriented and structured approach to therapy that focuses on identifying and changing negative patterns of thinking and behaviour that contribute to problems.

We all develop our own ‘Maps of Meaning’ as we learn to navigate through life but in an increasingly polarised world where things like social media platforms serve as an echo chamber for repeating the views we already hold, it can be hard to find ways to constructively challenge our own perspectives. CBT is about considering the possibility that our own views, and the views of others may be fuelled by biases we aren’t even aware of in order to determine which thoughts, feelings and actions are rooted in fact and which are not. By understanding the difference and the reasons for them we empower ourselves to break free from negative cycles and manage our own well being more proactively.

While Acceptance and Commitment Therapy (ACT) focuses on accepting our thoughts and feelings without judgement, CBT goes one step further by considering ways we can intervene to disrupt the way we respond to certain situations. It requires self reflection and a structured approach to ‘challenging’ long held beliefs until what we’re left with is a view of ourselves and the world around us that is built on solid foundations.

Specifically, CBT can use a combination of talking therapy, mindfulness based approaches, exposure therapy, journaling and specific exercises. As with all types of therapy, simply attending the sessions is not enough to produce good outcomes, those looking to get the most out of CBT need to be committed to the process and be prepared gently to explore areas that may uncomfortable to talk about at first.

Evidence has shown CBT to be effective in treating:

• Anxiety
• Depression
• Borderline Personality Disorder
• Addiction, eating and substance abuse disorders
• Phobias
• PTSD
• Psychosis
• Schizophrenia
• Insomnia