Question 1

Cognitive Behavioural Therapy (CBT)

Accepted Answer

What is CBT?

CBT is one of the most widely used therapies and works by helping you to challenge how you think about things and improve the way you feel.

How does CBT work?

With CBT, you examine your thoughts, beliefs and related behaviours. You learn to notice when you’re having negative or unhelpful thoughts and how to reframe them, so they become more logical, balanced and helpful.

What can CBT help you with?

CBT can help you manage your fears, tackle things you’ve been avoiding, stop overthinking, and feel more positive about yourself. It can help you overcome anxiety, depression and other mental health problems.

While you can see a counsellor for CBT, many studies have found that self-directed CBT can be just as effective.

Question 2

Acceptance and Commitment Therapy (ACT)

Accepted Answer

What is ACT?

ACT is similar to CBT, but with a key difference. While CBT is about changing negative or destructive thoughts, ACT recognises that pain is a fact of life and helps you face yours and feel more in control.

How does ACT work?

ACT is about self-acceptance. You’re encouraged to embrace your thoughts and feelings, even the negative ones, rather than fighting or feeling guilty for them. You learn how to practice mindfulness and you make a commitment to tackling your problem head-on.

What can ACT help you with?

ACT can help you battle a wide range of mental disorders, such as anxiety and depression, without medication. It’s a life-affirming, inspirational take on self-determination.

Question 3

Dialectical Behavioural Therapy (DBT)

Accepted Answer

What is DBT?

DBT is a form of CBT specially for people who experience emotions very intensely. DBT works by helping you understand and accept your difficult feelings and develop strategies to manage them.

How does DBT work?

“Dialectics” basically means balancing opposing thoughts or ideas. And that’s what DBT helps you do: accept yourself while also changing your behaviour, even though that seems contradictory. As well as mindfulness, you learn techniques to help you cope with personal conflict, tolerate distress, and regulate your emotions.

What can DBT help you with?

Originally developed to treat people with borderline personality disorder, DBT can also help you overcome depression, drug and alcohol problems, eating disorders and other mental health issues.

Question 4

Mindfulness

Accepted Answer

What is Mindfulness?

Mindfulness is the practice of paying close attention to things that are happening now, in your body and mind, and around you, without judgement. It can involve meditation sessions, breathing exercises, or simply focusing on how your senses are experiencing something in your everyday life. Often, a combination of all three.

How does Mindfulness work?

Mindfulness activities work by shifting your focus fully to the present moment and away from other thoughts. With regular practice, you begin to notice patterns in your thoughts and realise that they don’t define or control you. You also notice what your body is telling you, a fast heartbeat signalling anxiety, for example. By creating space between you and your thoughts and feelings, you can more easily choose how you respond to them.

What can Mindfulness help you with?

Feeling calmer, greater self-awareness, and higher self-esteem are some of the benefits of practising mindfulness. Studies show it can help alleviate stress, anxiety and depression, with some evidence it can help with more complex mental health conditions too.

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