Talking Therapies : Cognitive behavioural therapy
Overview
In cognitive behavioural therapy (CBT) sessions, you will explore your thoughts, feelings, and behaviours with the goal of making changes that will improve your wellbeing.
Research has shown CBT to be effective in treating the symptoms of various mental health problems, such as:
- feeling low
- worrying or feeling on edge
- avoiding everyday situations that cause distress
- obsessive thoughts or rituals, such as checking or cleaning, to avoid distress
- flashbacks, nightmares, and irritability following an distressing event
- specific phobias (e.g. needle/animal etc)
What treatment involves
Your therapist will work with you to create a treatment plan tailored to your needs that is designed to help you break things down into smaller parts and make changes to improve your wellbeing. You will work out clear treatment goals so you’ll be able to see your progress.
Your treatment could involve a range of different activities, such as keeping a thought diary or setting challenges to test out your new skills.
Before each session, we will email you a questionnaire that asks about your symptoms. Your answers will be used to help us monitor your progress.
Most people will receive 8-12 treatment sessions, usually lasting up to 60 minutes, but this may vary depending on your situation.
CBT is only available by online video call or face-to-face at one of our locations.
We do not offer this treatment by phone call.
Accessing this treatment
To access this therapy you need to complete a wellbeing assessment with NHS Berkshire Talking Therapies, and be offered this treatment by one of our therapists. You may be offered a different treatment if we find another therapy or service is better suited to your needs.
You can refer yourself to NHS Berkshire Talking Therapies for a wellbeing assessment by completing our online form.
Preparing for treatment
Here are a few things you can do to get the most of your treatment:
- attend all sessions on time as planned
- be open and honest about your problems
- make your treatment aims as clear as possible, as working towards a goal can help boost your confidence
- be active in your sessions: ask us questions if you don’t understand a term or phrase we’ve used or if you’re unsure what happens next
- bring a pen and paper to take notes and read back on afterwards, as this will help you remember what we’ve discussed and what you need to do next
- keep your notes and sheets organised in a folder or a notebook
- allow yourself time after each session to gather your thoughts
- complete any tasks between sessions, as agreed with your therapist
- plan time each week to complete any activities we’ve suggested for you
If you're attending your sessions by video call, you will need to have:
- regular access to the internet, including sound, on a phone, tablet or laptop that can play video; and
- a private space to take the call without interruptions or distractions – such as care giving or driving.
- reading glasses, if applicable for you
Frequently asked questions
Who delivers the CBT sessions?
Your sessions will be delivered by an experienced therapist who is trained in cognitive behavioural therapy and registered with the British Association for Behavioural and Cognitive Psychotherapies (BABCP).
This may include a trainee who is working towards their post graduate qualification.
Will I have to talk about my childhood or past events?
As part of your initial sessions, it may be relevant to discuss past events, including childhood experiences, as it may help your therapist in understanding your current difficulties.
However, CBT primarily focusses on addressing the challenges you are currently experiencing, which will include negative thoughts and unhelpful behaviours.
More about Talking Therapies
If your question isn’t answered here, you can find additional FAQs about Talking Therapies on our service page.
Resources
This animation developed by the BABCP and narrated by Jo Brand can tell you more about CBT.
Support to stay well after your treatment
At the end of your treatment, you can join our online platform called SHaRON (Support Hope and Recovery Resources Online Network).
This is a secure online space for you to connect with others who are on a similar treatment journey and help you maintain the gains made during therapy and stay well.
When you log in, you’ll be able to find support resources such as forums, videos and blogs.
During office hours, you can also use The Wall to talk to peers and to our moderating team, which includes experienced clinicians, former patients, and volunteers, who can provide real-time commentary and support.
It can also be used by relatives and carers who are supporting a friend or relative with their needs.
Ask your therapist to help you get started.