McAtee Psychology
Cognitive Behavioural Therapy
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.
Cognitive Behavioural Therapy FAQs
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.
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:
- Relaxation techniques
- Breathing exercises
- Successive approximation (breaking things down to small steps)
- Exposure therapy (slowly addressing and reducing our fears).
What is covered in this type of therapy?
Dialectical Behaviour Therapy (DBT) is a specific form of Cognitive-Behavioural Therapy (CBT)
- DBT deals primarily with the opposing concepts of acceptance and change.
- DBT is most effective in improving coping skills, increasing mindfulness, regulating emotions and improving relationship skills.
DBT can be delivered in the following formats:
- Individual therapy
- Group settings
- Phone Coaching
What are the benefits of DBT?
- Improved ability to regulate emotions
- Improved ability to tolerate distress
- Remain mindful and present
- Communicate and interact better with others
- Improve relationships
How does it work?
- Distress tolerance is learning how to better cope with stressful/painful situations
- Mindfulness is focusing on the present moment
- Emotional regulation is identifying, managing and changing our emotions and reactions
- Interpersonal effectiveness is expressing our needs appropriately, establish boundaries and developing better relationship skills
How can we help?
DBT is used by Gavin as an adjunct therapy to other therapies including CBT, ACT, and Mindfulness. Gavin uses DBT to support individuals dealing with anger/emotional issues in addition to more clinical issues such as depression/suicide, anxiety, bi-polar disorder, and work related issues.
What are the Clinical Concerns if any?
- Due to the nature of DBT being focused on emotions, it can be overwhelming and unpleasant
- For clients with PTSD, DBT may elicit flashbacks.
- DBT is one of the most demanding forms of therapy and requires a great investment of time
- DBT can create agitation, frustration and fatigue
When should this kind of therapy should be applied?
DBT is beneficial to those who:
- Have severe and complex issues
- Have overwhelming emotions
- Have difficulties with regulating emotions
- Have extreme positions and opinions
DBT was originally developed to treat Borderline Personality Disorder, however, research has supported that DBT can also be used to treat:
- Attention-deficit/hyperactivity disorder (ADHD)
- Bipolar Disorder
- Major depressive disorder
- Eating disorders
- Generalized anxiety disorder (GAD)
- Self Destructive Behaviours
- Obsessive-compulsive disorder (OCD)
- Post-traumatic Stress Disorder (PTSD)
- Substance use disorders
What steps can clients take to ensure this method is most effective?
- Have a general idea of your presenting concerns
- Be highly motivated to participate to engage in therapy
- Be willing to collaborate with setting goals and a plan of action
- Be prepared to learn and practice new skills and techniques
- If appropriate, clients must be prepared to learn, participate and practice in a group environment
McAtee Psychology
How To Get Started
Whether you prefer virtual sessions that fit into your busy schedule or in-person counselling sessions in Calgary, we are here to support you.
Onboarding for all assessment services require you to contact our clinic. Our admin team will be in touch to explain our process and get you started. You can contact us via phone or by submitting an inquiry via the contact form.
