Beginners Guide To Cognitive Behavioural Therapy

Beginners Guide To Cognitive Behavioural Therapy

Why Is CBT Important?

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CBT, is a form of therapy. It is so important. I believe it should be taught in schools as it is such an effective and powerful technique to combat and prevent mental distress.

I use CBT techniques including mindfulness daily to improve my own wellbeing as well as my clients. I feel CBT helps me manage difficult people and situations. It makes me an easier person to be around too! I can confidently say that CBT techniques helps me be a happy person.

Beginners Guide To Cognitive Behavioural Therapy

Beginners Guide To Cognitive Behavioural Therapy

Being aware of my thoughts, feelings and actions and the link between them help me be a more patient, loving, calm and fun parent. As a result my children are happier too.

Happy parents, happy children.

I also teach these techniques to my four children who are under 8 years old.
Teaching children how to be aware of what thoughts, emotions, physical feelings/ sensations and how their actions affect themselves and others is vital.
They are better equipped to manage situations with other children and adults, especially when I am not around.

Beginners Guide To Cognitive Behavioural Therapy

Beginners Guide To Cognitive Behavioural Therapy

I have 2 MSc degrees in Psychology and a life long interest in positive psychology and mindfulness. Like most people, I’m interested in what makes a happy life and how to improve our daily lives. Not just my life, but everyone I meet.

These questions became even more important to me after I had children. I believe teaching children the skills to manage mental health and life challenges, as well as having an open dialogue about their feelings is evenmore important than teaching them good table manners, or memorising historical dates.

CBT techniques have helped me:

  • Manage anxiety and sadness related to grief.
  • Stress during  illness and during pregnancy.
  • Stress during moving country with a baby.
  • Financial stress and anxiety.
  • Pain in labour 
  • Managing daily life with 4 small children!

These are challenges that most of us face in our human lives.

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What Is CBT?

CBT is a method of treatment based on a psychological model using principles of behavioural and cognitive psychology. The focus is on how you can affect and change your life through your thoughts.

Your thoughts have the power to affect your feelings and behaviour.

Change your thoughts, change your life.

How To Get Started With CBT

With the help of a Cognitive behavioural therapist, you can learn how to become aware of your thought patterns and behavioural patterns.

By learning and adopting specific practices you can become aware of your emotions and physical feelings and sensations.

You can recognise how they are linked to your actions and thoughts.

You can also identify which triggers, a situation or a person can affect or cause these thoughts, emotions, feelings and behaviours.

The aim is to change any dysfunctional patterns (cognitive distortions) which cause psychological pain and suffering.
It is an active form of therapy where you take responsibility for your own thoughts, emotions and actions.

You are empowered to change your life with the help and support of a therapist and friends and family.

CBT is problem focused and action orientated. It treats specific problems. It is very effective combined with hypnotherapy and mindfulness meditation.

Beginners Guide To Cognitive Behavioural Therapy

Tips For Success With CBT

CBT is especially effective for you if you suffer from any of the following:

• Anxiety
• Stress
• Depression or low mood
• Chronic pain
• Insomnia
• Substance abuse/ addictions
• Eating disorders

Phases In CBT

1. Assessment: identify behaviours
2. Reconceptualisation: going through CBT model of thoughts, feelings, behaviour link
3. New skills acquisition
4. Application of new skills
5. Maintenance.How to practice techniques daily
6. Follow up session

CBT Practices/Interventions

• Distraction
• Visualisation
• Motivational self talk
• Relaxation techniques
• Mindfulness
• Biofeedback techniques
• Changing limiting beliefs
• Goal setting

Beginners Guide To Cognitive Behavioural Therapy

Beginners Guide To Cognitive Behavioural Therapy

The Last Thing You Need To Know About CBT

CBT techniques can be beneficial for everyone. You don’t have to have chronic pain or an addiction (though most of us do have our own addictions!)

We can all be a bit happier. To be happy is a daily practice. It is a life long journey and it takes proactive, mindful work.

We can all manage stress and worries better. CBT makes us nicer people to be around!

CBT can be offered in 4 sessions, 6 sessions or longer packages depending on the individual and their problem.

Do you have worries or anxiety?
Do you deal with daily stress?
Do you suffer from low mood?
Do you struggle with less than ideal sleep?

I also talk about CBT on my Stellar Wellness Youtube channel.

I offer online 60 minute CBT sessions via Skype or Whats app.

Please contact me: info@stellarwellness.se to book a session. I would love to support you.

Change your thoughts and change your life!

FREE CBT & Mindfulness mini video series. Join the friendly Stellar Wellness community!

free cbt mini video series

free cbt mini video series