Cognitive Behavioural Therapy Calgary
Cognitive Behavioural Therapy (CBT) is based on the principles that our thoughts (cognitive), feelings and actions (behaviours) are all interrelated. The goal of CBT is that by focusing and changing our thoughts or behaviours - it will change how we feel towards ourselves, others and situations. What we think and do affects the way we feel.
CBT is well researched and proven to be highly effective. CBT is often considered the “gold standard” and has been shown to be effective in 375 clinical trials. CBT has been tested for effectiveness since 1977. CBT is effective for all ages, cultures, income and education levels.
How Does CBT Address Thoughts and Behaviours?
Our thoughts can sometimes be inaccurate, biased, and misinterpreted. CBT tries to introduce flexibility into our thoughts. Some common ways it does this includes:
Thought recording (noticing what we are thinking
Perspective-taking (looking at things from a different point of view)
Role-playing (acting out a scenario).
Our behaviours can be automatic and reactive due to fear. Some behavioural techniques include:
Successive approximation (breaking things down to small steps)
Exposure therapy (slowly addressing and reducing our fears).
What Can I Expect During CBT
CBT focuses on the present moment and issues that are currently existing. CBT is short-term and structured. Most clients typically attend 6-20 sessions. CBT is collaborative, you will work along-side with your therapist towards your goal. You are an active participant towards addressing presenting issues, or managing your symptoms.
CBT is educational, you will learn new ways about how you think and behave. The typical structure involves learning new skills and techniques, followed by being assigned homework from your therapist.
Homework gives you an opportunity to practice the skills and techniques you learned. The goal is practicing it will make it into a habit - which will make it easier to use the skills in difficult situations.