1-1 Counselling & CBT
What is Counselling?
Counselling is a form of ‘talking therapy’. It is a process where an individual, couple or family meets with a trained professional counsellor to talk about issues, difficulties and experiences they may be facing in their lives. Professional counselling provides a confidential, safe and non-judgemental space where clients can explore their thoughts, feelings and experiences.
The aim of counselling is to develop an accepting, caring and supportive relationship in which clients can explore, understand and clarify their experiences and consider ways of moving forward. Throughout the counselling process, the responsibility for growth and change remains with the client.
What is CBT?
Cognitive Behavioural Therapy, or CBT, is a family of talking therapies based on the idea that our thoughts, feelings, behaviours and physical sensations are all connected. Changes in one area can influence the others.
When we are feeling low or upset, we can often fall into patterns of thinking and responding that can make us feel worse. CBT helps us to recognise and understand these patterns and develop more helpful ways of thinking and behaving.
CBT is a collaborative therapy. It is not something that is ‘done to’ someone; instead, the client and therapist work together to identify mutually agreed goals and explore ways of making positive changes.
What can CBT help with?
CBT can be helpful for a wide range of difficulties, including anxiety, depression, low self-esteem, stress, anger, phobias, panic and difficulties with sleep. It can also support people who are experiencing unhelpful thought patterns, difficult emotions or behaviours they would like to change. CBT can be adapted to suit the individual and their specific needs.
CBT approaches can be used with children as well as adults and older adults.
How CBT is delivered?
CBT can be offered in individual sessions with a therapist or as part of a group. The number of sessions needed will depend on the individual and the difficulties they are experiencing. CBT is often delivered over 6–20 weekly sessions, with sessions lasting 50 minutes.
CBT is mainly concerned with how we think and act in the present. However, sometimes our current difficulties are connected to things that have happened in the past, and these experiences may also be explored as part of therapy.
Goals for therapy are agreed together with the therapist after talking through the difficulties and developing an understanding of the problem.
Most sessions begin with agenda setting, where the therapist and client agree together what the session will focus on. A therapist will not tell someone what to do or what they should talk about. Instead, they work collaboratively with the client to explore their difficulties and identify helpful ways forward.
CBT works best when it involves working on things between sessions as well as during them. These tasks are planned together and are designed to help the client practise and apply what they are learning in their everyday life.
As therapy comes to an end, the therapist and client will reflect on what has been learned and consider how CBT strategies and techniques can continue to be used in daily life after therapy.
CBT can be delivered by telephone, video call or through face-to-face appointments.
Self-help CBT
There are many CBT-based self-help books and free online resources available that introduce CBT techniques and strategies. Research suggests that self-help can be more effective when supported by a therapist, particularly when someone is experiencing low mood.
CBT is an evidence-based talking therapy that can be helpful for a wide range of mental health difficulties, including anxiety, depression and addiction.