CBT Essentials Part 7
Welcome to the seventh instalment of ‘CBT Essentials’ a mini-series within Forrest Rambles where I’m exploring the building blocks of Cognitive Behavioural Therapy (CBT). CBT requires an investment in terms of your time, energy, and possibly finances. Therefore, I always want to ensure that the people I’m working with are getting the most they can from their investment. Here are some top tips for getting the most from your CBT.
Prioritise this time for yourself
Most CBT therapists will encourage weekly sessions and research suggests that those who attend on a regular basis are more likely to recover from their difficulties. We all have lots of demands on our time and making a commitment to regular meetings can be difficult when you’re living with an anxiety disorder or depression. Whilst this might be tricky try to focus on the potential long-term benefits of gifting yourself this time. Consider asking others for support with this e.g. employers and those who can help with any caring responsibilities you may have.
Choose the right therapist for you
When you shop around for a therapist make sure that they are registered with a professional body such as the BABCP or BACP. This means that they have the relevant qualifications and are abiding by an ethical code of conduct. Make sure that you feel comfortable with your therapist and consider if they work in a way which you are happy with e.g. online or face to face. I wrote a blog back in 2021 called ‘choosing a therapist’ which you might like to read for a deeper dive.
Actively listen
Usually we assume that it’s the therapists job to listen but as the client you also need to make sure that you’re all ears! Limit any distractions during your appointment by turning off notifications on your phone. Bring a notebook to your appointment so you can write down anything which particularly stands out and you want to remember. Also, make sure that you are physically comfortable during the appointment as if you’re not this can be distracting. Consider things like your chair, the temperature and lighting in the room.
Ask questions
Don’t be afraid to ask your therapist if there is something which you don’t understand. There are no silly questions and your therapist should be patient and happy to go over anything.
Do your homework
Homework is an essential part of CBT, it will help you to learn more about your difficulties and to practice new ways of approaching them. CBT Essential Part 4 explores this in more detail.
Be honest
Your therapist can only work with what you give them so try to be as honest as you can be about how things are. As well as being honest about your difficulties you may need to give your therapist some feedback about how you’re finding therapy. If something isn’t working for you, let them know.
Prepare for your session
Give yourself some time before the session to think about what you’d like on the agenda and make sure you have everything you need e.g. homework forms, water, notebook.
Recover after your session
Appointments can be emotionally draining so you may like to give yourself a little time to rest before jumping back into life. It’s also useful to take some time to write down anything you’ve learned from the session and want to remember for the week ahead.
Be patient and trust the process
CBT is not a quick fix, it’s about learning new ways of coping with anxiety and depression. You may actually feel worse before you feel better as it’s challenging to face things and do things differently.
Give yourself credit
Make sure you talk about the achievements you make along the way as well as the challenges you’re facing.
I hope you’ve enjoyed this edition of ‘CBT Essentials’. Please share the link via your Social Media platforms and join me next month where I’ll be exploring how to end therapy, because ‘all good things must come to an end’!