The CBT Model

 CBT

CBT is based on several core principles, including:

Psychological problems are based, in part, on faulty or unhelpful ways of thinking.

Psychological problems are based, in part, on learned patterns of unhelpful behaviour.

People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.

If you are about to begin therapy please download the following workbook prior to your first session.

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WHAT IS CBT
AUDIO

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WHAT IS CBT
VIDEO

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complete your own cbt model

CBT AND THE BODY

PHYSICAL SYMPTOMS 

 

The perception of threat activates the sympathetic nervous system and triggers an acute stress response that prepares the body to FIGHT, FLEE OR FREEZE (FFF). These responses are evolutionary adaptations to increase chances of survival in threatening situations. Overly frequent, intense, or inappropriate activation of the fight or flight response is implicated in a range of clinical conditions including most anxiety disorders. 

Can you relate to these symptoms? 

Learn more below.

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FFF Response

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Relaxation

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Relaxation Diary

CBT AND THOUGHTS

THOUGHTS

 

Thoughts and emotions have a profound effect on one another. Thoughts can trigger emotions (worrying about an upcoming job interview may cause fear) and also serve as an appraisal of that emotion (“this isn't a realistic fear”). 

 

In CBT, you will learn to identify thinking patterns in your everyday life that are causing painful emotions or other problems. Then, by developing new thoughts, you will learn to change how you feel.

Learn more below.

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questions TO CHALLENGE THOUGHTS

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Thought
Challenging

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Thought
Record

CBT AND EMOTIONS

EMOTIONS

 

Usually when we are overwhelmed, emotion feels like a tidal wave of discomfort, but we don’t stop to clarify the components of that emotion. As a result, we have great difficulty doing anything about our mood other than waiting for it to pass all on its own.  

In CBT we develop crucial insight into the factors that are maintaining or worsening our unpleasant emotion. Practicing the skill of identifying all of the parts of the emotion using the CBT model, we become more skilful at steering our moods toward more effective responses, thinking and acting skilfully in the moment to actively handle the challenges of the situation at hand.

Learn more below.

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EMOTIONS and
cbt

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Understand emotions

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identify emotions

CBT AND BEHAVIOURS

BEHAVIOURS

 

The aim of behaviour therapy is to teach you techniques or skills to alter your behaviour. For example, a person who behaves shyly at a party may have negative thoughts and feelings about themselves. They may also lack social skills.

Behaviour therapy teaches you more helpful behaviours. For example, you may be taught conversational skills that you practise in therapy and in social situations. Negative thoughts and feelings reduce as you discover you can enjoy yourself in social situations. 

Learn more below.

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recognising
BEHAVIOURS

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ACTIVITY
SCHEDULING

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make a
plan

OTHER RESOURCES

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A-Z Self help

Learn more about various mental health problems. Resources have been prepared by qualified and experienced clinicians.

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VIDEO COURSES

Start learning for free, even if you are not in our catchment area you can use these pre-recorded courses.

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LEARN TO RELAX

Relaxation can help both your physical and mental health. Learn to relieve stress and use our relaxation resources.

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TOP
TIPS

Our top tips will help you identify ways to improve your mental health. These top tips are easy to understand.