structured, time limited psychotherapy, typically 12-16 weekly sessions, each session around 50mins
Based on the theory that unhelpful or distorted thinking patterns can lead to distressing emotions and maladaptive behaviours, which can then negatively influence a person’s subsequent thoughts or cognitions.
- Identify and address persistent maladaptive thought patterns to change emotions (e.g. depression/anxiety/trauma) and behaviours (low motivation/insomnia).
- Uses strategies such as goal-setting, breathing techniques, visualization, and mindfulness to decrease emotional distress and self-defeating behaviour.
- can be delivered in a wide variety of formats, including in groups and via remote delivery (online or phone).
Focuses
Cognitive therapy: identifying, challenging and modifying faulty or maladaptive thoughts and core beliefs and replacing these with more adaptive cognitions
Behavioural therapy: engaging in behaviours that challenge maladaptive thoughts, modify emotional responses to situations, and improve functioning and wellbeing.
Components
- Psychoeducation about anxiety and feared situations
- Goal setting, self awareness (thoughts-feelings-behaviours)
- Cognitive restructuring to address maladaptive thinking and learning coping skills and focused thinking
- Somatic management techniques (relaxation training)
- Deep breathing
- Progressive muscle relaxation (PMR)
- Guided imagery
- Gradual, systematic exposure to feared situations
- In vivo (in the real situation)
- Imaginal (imagining the situation)
- Live modeling (demonstration of non fearful response)
- Behavioural activation
- Increasing engagement in adaptive activities (things that increase pleasure or mastery)
- Decrease engagement in activities that maintain or increase the risk for the symptoms
- Relapse prevention