The most researched approach in psychotherapy. Short, focused, structured work with the connection between thoughts, emotions and behaviour.
What affects us is not so much what happens as how we interpret it. The same event — an unanswered message, criticism at work, a quickened heartbeat — produces different emotions in different people because the interpretations differ.
From this follows a practical conclusion: changing the event is often impossible, but changing the interpretation and the behaviour that follows is not.
Case formulation. The specialist works with you to draw up a map: what triggers the problem, which thoughts and emotions arise, what you do next and how that affects the next time. The complaint “I feel anxious” becomes a working model.
Working with automatic thoughts. We learn to notice the thoughts that flash past automatically and to test them — not for “positivity” but for correspondence with the facts. The thought “I will fail the meeting” is a prediction, and a prediction can be checked.
Behavioural experiments. The most effective part. Instead of arguing with a thought, we set up a test in reality: what you predicted and what actually happened.
Exposure. For fears and anxiety — a gradual, controlled approach towards what you avoid. It is avoidance that maintains fear, and that is what has to be worked on.
Working with core beliefs. Underneath automatic thoughts lie stable ideas about yourself and the world. We come to those later, once there is skill in working with the surface layer.
From 8 to 30 sessions for most concerns. Specific phobias — sometimes a few sessions. Chronic conditions and work with deep patterns take longer; in such cases schema therapy is often brought in.
It does not give advice on how to live. It does not “get rid of negative thoughts” — that task is impossible and unnecessary. It does not replace medical care where medical care is needed.
If you are a practitioner and want to add this method to your work, the centre runs programmes where it is taught.
Systematic training in cognitive behavioural therapy: 13 modules that take you from methodology and assessment through to independent case work under supervision.
Constant worry, panic attacks, fear of situations you were not afraid of before.
Nothing brings joy, there is no energy, everything takes effort, and the meaning of what is happening slips away.
Intrusive thoughts you cannot get rid of, and actions you have to repeat.
Memories that come back on their own, nightmares, constant alertness.
A relationship with food and the body that is taking up more and more space in life.
Alcohol, substances, gambling, screens — when control over them has been lost.
Repeating conflicts, estrangement, the sense that you are speaking different languages.
A new country, the loss of your supports, the sense that life is going on somewhere other than where you are.
Write to us — a coordinator will clarify what you need and suggest a therapist who works in this approach.
