Cognitive Behavioral Therapy
What is CBT?
Cognitive Behavioural Therapy (CBT) works by helping you recognise and change unhelpful patterns of thinking and behaviour. It’s based on the idea that our thoughts, feelings, and actions are all connected, so changing one can influence the others.
How does The CBT Model work?
- Thoughts (Cognitions): What we think about a situation.
- Feelings (Emotions): How those thoughts make us feel.
- Behaviours (Actions): How we respond, or act based on these feelings.
For example:
Situation: A child gets a math question wrong in class.
Thought: "I’m stupid."
Feeling: Sad and embarrassed.
Behaviour: The child avoids raising their hand in the future.
CBT teaches the child to recognize this pattern and reframe the negative thought:
New Thought: "Everyone makes mistakes — I can try again."
New Feeling: Hopeful and calm.
New Behaviour: The child asks for help when needed.
Key Techniques in CBT
Cognitive Restructuring
Identifying negative thoughts and challenging their accuracy.
Behavioural Activation
Encouraging activities that boost mood and confidence.
Exposure Therapy
Gradually facing fears in a safe way to reduce anxiety.
Skills Training
Teaching coping strategies like relaxation techniques or problem-solving.
Homework
Children practice these skills outside of sessions, reinforcing what they learn.
Fun & Interactive Sessions
Sessions can be adapted and can be fun and interactive
Drawing feelings: To help express emotions visually.
Thought journals: Writing down thoughts and feelings to spot patterns.
Role-playing: Practicing new responses in pretend scenarios.