CBT (Cognitive Behavioural Therapy) is a talking therapy that helps you change the way you think and behave so that you can break a negative cycle and improve your state of mind.
It can be highly effective in helping those with anxiety and depression but can also be beneficial for OCD (Obsessive Compulsive Disorder) PTSD (Post Traumatic Stress Disorder) and Phobia among others.
Nicole Crichton our Senior Psychological Wellbeing Practitioner at DHC Talking Therapies tells us that examining your worries from a different perspective is an important part of CBT.
When considering persistent worries and anxieties it can be helpful to ask yourself the following questions:
- What can I actually do about this right now?
- Is this helpful for me to focus on right now? Am I gaining anything from this?
- Is this actually within my control?
- What would I rather be doing with this time?
From there we can also ask ourselves…
- Is this worry or anxiety based on fact or opinion?
- What would you say to a friend or family member with the same worry?
- How will you feel about this in 6 months time?
While this is just a small part of CBT it is an example of how with the help of a therapist, we can explore new ways of thinking that break a cycle and allow us to manage our worries and anxieties rather than them managing us.
Breathing Technique: 4,2,6
Nicole also advises a calming breathing technique for when anxiety and panic build up.
Sit or stand in a comfortable position but without slouching.
Step 1: Take a slow breath in through your nose for 4 seconds.
Step 2: Hold the breath for 2 seconds
Step 3: Slowly exhale for 6 seconds and then wait for a few seconds before repeating.
This technique not only helps us to feel calmer it also helps us to be aware of how anxiety affects us physically, tensing our muscles, knotting our stomachs and making our breathing shallow.
At Talking Therapies we offer a range of CBT depending on your individual requirements.
- 1-2-1 Sessions – In a number of locations around Surrey.
- Skype/Phone Sessions – Very helpful for those who are unable to travel or find it easier to talk this way.
- Computer CBT – This enables you to work at your own pace at a time and location convenient to you.
- Group Courses – We run a number of group courses dedicated to helping those with Long Term Conditions (LTC’s) such as Diabetes and Heart conditions.