Treatment can be delivered in a variety of ways to ensure we can support those needing help as flexibly as possible, to fit in with the demands of day to day life. Cognitive Behavioural Therapy (CBT) forms the basis of many of our treatments.
Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy (CBT) is a structured and focused intervention that aims to help you achieve goals. CBT is based on the idea that the way we feel is affected by our thoughts, beliefs and by how we behave. Rather than concentrating on the past causes of your difficulties, CBT focuses on problems in the ‘here and now’ and teaches you how to use practical approaches to improve how you are feeling.
If CBT is recommended, you will usually attend a session with a therapist once a week. During the sessions you’ll work with your therapist to break down your problems into their separate parts, such as your thoughts, physical feelings and actions.
CBT involves planning practical exercises or experiments with your therapist and carrying these out together or as homework between sessions. CBT encourages people to engage in activities and to write down their thoughts and problems for discussion during therapy. CBT can also involve problem-solving and learning how to deal with worry or with difficult memories.
CBT is recommended as the first line treatment for:
- Generalised anxiety
- Health anxiety
- Social anxiety
- Post-traumatic stress disorder (PTSD)
- Obsessive compulsive disorder (OCD)
- Severe Phobias
- Long Term Conditions
Skills Based Workshops
We run a variety of general skills based workshops or specific treatment groups run by Cognitive Behavioural Therapy (CBT) practitioners. They are designed to teach you tools and techniques to help you manage distressing symptoms and feel more in control.
CBT Skills Workshop
A 5 week workshop that aims to teach you practical skills and techniques to help manage low mood and anxiety. During sessions you will learn what we mean by low mood and anxiety symptoms, as well as what keeps these feelings going. You will come to understand how the way we think (our cognitions), influences the way we feel (our emotions), which in turn leads us to react and respond (our behaviour), in a particular way.
Through understanding this link, the facilitators will teach you specific tools to help you manage unhelpful thoughts and unhelpful behaviours, which can reduce negative emotions and help you feel better.
This course will teach you how to set goals and work towards these to bring about change. The aim of this course is to help you feel more in control of your symptoms and provide you with skills you can continue to use once the course has ended.
CBT Skills for Young Minds
This 6 week course is aimed at young people ages between 16 – 22 years. It focuses on helping understand uncomfortable emotions commonly felt during this time. Exam and deadline stresses, peer pressure, spending too much time on social media and moving from school to university/the workplace can trigger panic symptoms, low mood, anxiety and knock our confidence.
During this workshop you will learn lifelong skills which can help you cope and manage these feelings, helping you to feel more confident and in control.
Living Well in Caring
Are you a carer? Caring for someone can have a huge impact on our own emotional wellbeing. We can often feel run down and worn out. Our 5 week ‘Keeping Well in Caring’ workshop aims to teach you Cognitive Behavioural Therapy (CBT) skills so that you can learn ways to cope with common feelings such as anxiety, low mood, guilt and irritability.
You will gain skills in managing your worry and solving practical problems; Tips on sleep management and life style change; Challenge unhelpful thinking and making sure that your daily activities are balanced; relaxation and assertiveness.
Boosting Low Self Esteem
Lacking confidence? Do you criticise yourself or think negative things about yourself? Having low self esteem can have a huge impact on how we feel and hold us back from trying new things, and achieving our goals. This course will help you understand what causes low self esteem and how this continues to affect us on a day to day basis.
Using CBT skills in this 8 week course, you can learn to manage your negative thoughts and learn to see yourself in a more positive way, which will help you feel more confident.
Please note, the time and location of these courses will vary across each team. Please contact your local team for details.
Cognitive Behavioural Therapy Workbook
The aim of the Cognitive Behavioural Therapy workbook is to introduce you to a number of tools that will help you build up your own tool bag which will give you some skills to manage your mood. The tools covered in the workbook are based on the principles of Cognitive Behavioural Therapy (CBT), which will be explained later on in the workbook.
The Wellbeing Service are pleased to introduce Silvercloud, a flexible online solution to accessing therapy for symptoms of low mood and anxiety. Silvercloud includes a broad range of programmes to help you in your recovery journey. Silvercloud can be accessed anytime, any place, anywhere whether at home, work or commuting.
You will be supported by a practitioner to help you work through your specifically tailored programme. The programmes consist of evidence based interventions to help address symptoms of depression, anxiety and low self esteem.
One to one individual sessions may consist of telephone or face to face appointments with your CBT practitioner. Telephone appointments can be scheduled around work commitments and lunch breaks to enable you to access therapy whilst managing your daily routine.
The number and length of sessions you require will depend on the difficulties you are experiencing. Following your initial assessment appointment, your practitioner will be able to guide you as to what to expect.
Other Effective Treatments
Couple Therapy for Depression
Couple therapy for depression aims to help couples understand the ways in which difficulties in their relationship can contribute to depression in one or sometimes both partners. Often couples find it hard to talk openly and honestly with each other. Meeting with a couple therapists can open the way to better communication and help to improve relationship quality.
Couple therapy for depression often focuses on helping couples to communicate openly and clearly, become more aware of each other’s needs, manage feelings of anxiety and stress arising from the challenges of relationships and help you come to terms with life changes which might have triggered depression, such as becoming parents or losing a loved one.
Dynamic Interpersonal Psychotherapy (DIT)
Dynamic Interpersonal Psychotherapy (DIT) is a structured psychological therapy developed for treating depression. DIT is helpful for people with emotional and relationship problems, especially if these are linked to previous relationship difficulties.
DIT aims to identify a core repetitive pattern present in historical relationships (for example, whenever someone tried to get to know you, you fear the worst and push them away to make sure no-one gets close enough to hurt or disappoint you). Once this pattern is identified, it will be used to make sense of difficulties in relationships in the ‘here and now’ and contribute to improving mental wellbeing.
Eye Movement Desensitisation and Reprocessing (EMDR)
When a person goes through or witnesses something very emotionally distressing or physically traumatic, they can start to have difficult experiences afterwards including having nightmares and flashbacks, feeling very on edge and tense, irritability and low mood, or even feeling numb. It is suggested that these experiences are thought to occur because the mind was too overwhelmed during the event to process everything properly.
Whilst it isn’t possible to erase traumatic memories, EMDR therapy will help you to safely process traumatic events, reduce their impact and explore coping strategies by developing preferred ways to think when recalling events
Interpersonal Psychotherapy (IPT)
Interpersonal Psychotherapy (IPT) differs from Dynamic Interpersonal Therapy (DIT) as it concentrates on the issues in the ‘here and now’ as opposed to looking at recurring patterns through past relationships. IPT primarily focuses on how relationships affect us, for example, a relationship may make us feel depressed. It also focuses on how mental health difficulties can affect a relationship, for example, a depressed mood can affect the quality of our relationships.
The types of concerns that IPT addresses include:
- Conflict with another person: No relationship is perfect, but sometimes a significant relationship at home or at work can become very stuck in disagreement or arguments, and is a source of tension and distress.
- Life changes that affect how you feel about yourself and others: Life changes all the time. As it does it throws up new challenges, such as when we have a child or lose a job. These changes, whether wished for or not, can leave us feeling unable to cope with the demands of the new situation and what is expected of us.
- Grief and loss: It is natural to feel sad following the loss of a significant person in our life. Sometimes, however, it can be very difficult to adjust to life without that person and we may then put our life on hold and feel unable to carry on with our normal activities and relationships.
- Difficulty in starting or keeping relationships going: Sometimes relationship issues develop because of what is missing, for example, not having enough people around us or not feeling as close to others as we would like. Not having someone to turn to for company or support can be very stressful and can leave us feeling alone and overwhelmed by the demands of life.