Cognitive behavioural therapy (CBT)

What is cognitive behavioural therapy?

Cognitive behavioural therapy (CBT) addresses the perceptions we have of ourselves, other people and the world. These perceptions shape our behaviours and our emotions, influencing the way we receive and respond to scenarios. 

CBT is a talking therapy designed to identify these cognitives – usually in the subconscious – that negatively impact the way we feel and behave.

Once identified, a CBT therapist will usually work with a client to overcome negative core beliefs – known as schemas – using a variety of techniques. Methods may include:

• Relaxation training
• Activity scheduling
• Exposure therapy
• Role play
• Assertiveness or social skills training

How are negative core beliefs (schemas) developed?

CBT is based on the assumption that people continually process information, resulting in the development of schemas, or core beliefs. Schemas help us understand and organise our world. However, if a person experiences many adverse events (e.g. death of parent, illness, abuse, multiple failures) they may develop negative core beliefs (schemas) about themselves, others and the world.

For example, ‘I am bad’ (self), ‘other people let you down’ (others), ‘trying hard does not pay’ (world).

Negative schemas mean we are prone to frequent, disruptive thoughts that can provoke anxiety or depression.

Can negative core beliefs impact mental health?

Once negative schemas are established it can be hard to adopt a more positive view of life. This is because any information that is contrary to our cognitive schemas is filtered out or altered in such a way that it is consistent with the belief system. For example, positive achievement (past or present) is repeatedly disqualified. For example, ‘I was helped,’ ‘I was just lucky.’

Behaving in a way that is consistent with dysfunctional beliefs can help to perpetuate negative emotions/thoughts. For example, when a person fears to leave the safety of home (agoraphobia) believing that if they do they will panic/collapse/have to be hospitalised etc., they will avoid going out. This prevents them from acquiring alternative information that could challenge the negative belief.

How effective is CBT?

CBT is used to treat a range of problems including anxiety and depression. As well as behavioural problems like anorexia or bulimia, or interpersonal problems like social anxiety.

A problem-orientated approach, CBT helps people relieve symptoms, resolve problems, acquire coping strategies and modify underlying cognitive structures.

In CBT, client and therapist collaborate to create a shared description of the problem, as well as an understanding of the causes. This can be outlined in a case formulation which is essentially a theory about the causes, triggers and maintaining influences of a person’s problems. Formulations are often created using the ‘five P’s’:

• Presenting issues – a summary of the client’s core problems in terms of emotions, thoughts and behaviours
• Predisposing factors – the external and internal factors that increased the person’s vulnerability to the problems
• Precipitating factors – the external and internal factors that triggered the problems
• Perpetuating factors – the external and internal factors that maintain the problems
• Protective factors – a person’s strengths and resilience that help to sustain emotional health

A wide range of therapeutic strategies and techniques are used in CBT. One of the core strategies is to identify and challenge a client’s negative thoughts and thus disrupt harmful cycles.Proponents of CBT claim that it’s one of today’s most effective forms of psychotherapy. Outcome research demonstrates its effectiveness for a wide variety of psychological problems. CBT is used extensively in the NHS and it is an approved talking therapy under the NICE Guidelines (National Institute for Health and Care Excellence) for depression and anxietydisorders.

CBT in Brighton

Cognitive behavioural therapy is offered by Lucie Ramet, David Keighley, and Dr Simon Cassar.

If you are unsure of the type of therapy you need, you can search for a therapist here.

Fees

If you’re interested in CBT, our prices start from £75 for one therapy hour (50 minutes). However, this depends on the practitioner and the circumstances.

When you have your initial consultation, your needs will be assessed, and a treatment plan will be agreed upon. We don’t offer specific packages on therapy plans as each client’s needs are different.

What to expect with CBT at Brighton and Hove Psychotherapy

Your initial consultation is the first time you will meet your therapist. It is an opportunity to talk through why you are seeking therapy, any goals or issues you have, and get to know each other to determine if this therapeutic relationship will be beneficial.

CBT sessions usually last 50 minutes, and most clients attend once a week, every other week, or monthly. This regular rhythm helps to build trust and continuity. The number of sessions will vary from person to person. Short-term work may benefit some, whereas ongoing cognitive behavioural therapy allows for deeper exploration. This timeframe is generally flexible, and something you can review regularly with your therapist.

Online CBT sessions

At Brighton and Hove Psychotherapy, we offer online CBT sessions as well as in-person. This means people who cannot attend in person due to certain constraints (such as location or family responsibilities) can still access our services and practitioners. Online therapy is very effective; however, we recommend face-to-face sessions or a combination of both to get the most out of the therapy.

CBT vs other therapies

CBT is just one of several therapeutic approaches we offer, and it’s different in key ways.

• CBT is structured and goal-oriented. It focuses on the relationship between your thoughts, feelings, and behaviours. It gives you practical tools you can use daily to manage challenges and change patterns.
• DBT (dialectical behavioural therapy) builds on CBT principles but is essentially helpful for managing intense emotions and difficulties in relationships.
• Schema therapy combines CBT with elements of psychodynamic work and focuses on identifying and changing long-standing patterns (aka schemas).

Our CBT therapists

At Brighton and Hove Psychotherapy, we have many therapists who specialise in offering CBT sessions to our clients.

Lucie Ramet

Lucie is an experienced psychologist and CBT & ACT therapist who offers short and long-term work with adults and adolescents. She is a French-trained clinical psychologist with a Master of Science degree in Clinical Psychology and Psychopathology from the University of Paris. Lucie is certified in Cognitive and Behavioural Therapy (CBT), extensively trained in Acceptance and Commitment Therapy (ACT) and skilled in Dialectical Behaviour Therapy (DBT).

David Keighly

David is a BACP-accredited psychotherapist who specialises in a variety of techniques such as EMDR, CBT, and schema therapy. He has trained as a psychotherapist at Regent’s University in London in an MA course covering psychodynamic, existential and humanistic practice.

Dr. Simon Cassar

Simon is a UKCP-registered integrative existential psychotherapist who combines elements of different techniques in his approaches, from CBT and DBT to mindfulness and psychodynamic therapy.

Why choose Brighton and Hove Psychotherapy?

When you choose Brighton and Hove Psychotherapy, you’re choosing years of experience, professionalism, and a commitment to your wellbeing. Our team comprises skilled practitioners with extensive experience in various therapeutic modalities, which allows us to match you to a therapist whose expertise aligns with your specific goals and concerns.

We offer multiple locations that are easily accessible, as well as online and telephone sessions to ensure no one is deprived of our services. For more information or to book your initial consultation, contact us today.