Talk Therapies
Cognitive behavioural therapy (CBT)
Cognitive behavioural therapy (CBT) is one of the most common and best studied forms of psychotherapy. It is a combination of two therapeutic approaches, known as cognitive therapy and behavioural therapy.
The exact treatment approaches used will depend on the illness or problem to be treated. But the basic idea behind the therapy is always the same: What we think, how we behave, and how other people make us feel are all closely related – and they all affect our wellbeing.
What is cognitive therapy?
“Cognitive therapy is about forming a clear idea of your own thoughts, attitudes and expectations. The goal is to recognize and change false and distressing beliefs. It is often not only the things and situations themselves that cause problems, but the sometimes-exaggerated importance that we attach to them, too.
One example of a distressing thought pattern is when somebody immediately draws negative conclusions from a certain situation, generalizes them and applies them to other similar situations. In psychology, this generalized way of thinking is called “over-generalizing.” Another distressing way of thinking is known as “catastrophizing”: Something unsettling happens, and people immediately start worrying that it will turn into a disaster.
Such thought patterns can sometimes develop into self-fulfilling prophecies and make life difficult for those affected. If you think that other people don’t like you, for instance, then you’re likely to put your guard up when you’re around them. As a result, they will be less friendly towards you too.
Cognitive therapy helps people learn to replace these thought patterns with more realistic and less harmful thoughts. It also helps people think more clearly and control their own thoughts better.
Rational emotive behaviour therapy (REBT)
Rational emotive behaviour therapy (REBT) is a type of psychotherapy introduced by Albert Ellis in the 1950s. It is an action-oriented approach focused on helping people deal with their irrational beliefs and learning how to manage their emotions, thoughts, and behaviours in a healthier and more realistic way.
REBT focuses mostly on the present to help someone understand how their perceptions of situations can cause emotional distress, leading to unhealthy actions and behaviours that interfere with their life goals.
Once identified, understood, and adjusted to more rational thoughts, this can help people develop better relationships and approaches to situations and events.
REBT is a short-term form of therapy that involves different types of techniques to challenge irrational beliefs and replace them with healthier, more productive ones.
REBT can be particularly helpful for people living with a variety of issues, but especially those experiencing the following:
- Depression
- Anxiety
- Addictive behaviours
- Phobias
- Procrastination
- Disorder eating habits
- Sleep problems
- Overwhelming feelings of anger, guilt, shame, or rage.
- A – Activating – the activating event is when something happens in the environment that triggers a negative reaction or response.
- B – Belief – this describes the thoughts about the triggering event or situation, usually irrational thoughts about the activating event.
- C – Consequence – this is the emotional response to the belief, usually distressing emotions resulting from irrational thoughts or beliefs.
REBT emphasizes personal responsibility for emotions and encourages the use of constructive language.
Going back to the aforementioned example, a student who previously felt anxious about not getting the top grade might realize they have a choice in how they feel and could say, “I made myself anxious, so I can choose not to make myself anxious.”
REBT helps individuals shift from blaming external circumstances for their distressing emotions to recognizing that their thoughts and beliefs are the primary drivers of those emotions.
Acceptance and commitment therapy (ACT)
Acceptance and commitment therapy (ACT) is an action-oriented approach to psychotherapy that stems from traditional behaviour therapy and cognitive behavioural therapy. Clients learn to stop avoiding, denying, and struggling with their inner emotions and, instead, accept that these deeper feelings are appropriate responses to certain situations that should not prevent them from moving forward in their lives. With this understanding, clients begin to accept their hardships and commit to making necessary changes in their behaviour, regardless of what is going on in their lives and how they feel about it.
ACT aims to develop and expand psychological flexibility. Psychological flexibility encompasses emotional openness and the ability to adapt your thoughts and behaviours to better align with your values and goals.