Cognitive Behavioural Therapy (CBT) is one of the most well-researched and widely used therapeutic approaches in mental health care. Known for its structured, goal-oriented framework, CBT focuses on the relationship between thoughts, feelings, and behaviours, and how changing negative thought patterns can improve emotional wellbeing and behaviour.

CBT has proven effective in treating a wide range of mental health concerns, including anxiety, depression, trauma, and behavioural issues. This blog explores what CBT is, how it can be tailored to support both children and adults, and what CBT counselling sessions typically entail.

What is CBT?

CBT is based on the premise that thoughts, feelings, and behaviours are interconnected. Negative or unhelpful thought patterns can lead to distressing emotions and behaviours, creating a cycle that perpetuates mental health challenges. CBT helps individuals identify these negative thought patterns, challenge them, and replace them with more positive and realistic alternatives.

Key principles of CBT:

• Thoughts: How we interpret events influences our emotions and behaviours. Negative thinking patterns can lead to unhealthy behaviours and emotional distress;
• Feelings: Our thoughts affect how we feel. For example, if we view a situation negatively, it may lead to feelings of anxiety or sadness; and,
• Behaviours: Our behaviours are often shaped by our thoughts and feelings. By addressing negative thought patterns, we can change how we respond to situations. In turn, this can help improve emotional and behavioural outcomes.

CBT typically involves working with a trained therapist to explore these patterns and learn practical tools to challenge and change them. The goal is to equip individuals with skills they can use long after therapy has ended, promoting long-term mental wellness.

How CBT can Support Children

Children may not always have the vocabulary or emotional awareness to express what they are feeling. This makes it challenging for them to address mental health concerns. CBT is highly adaptable to the needs of children and can be used to help them manage anxiety, depression, anger, behavioural issues, and other challenges.

Therapists often modify CBT techniques for children so they are more developmentally appropriate. For example, instead of traditional talk therapy, CBT with children may incorporate games, visual aids, storytelling, and role-playing to help them understand and manage their emotions.

Common Techniques used in CBT for Children

1. Cognitive Restructuring: This involves helping children identify and challenge negative or irrational thoughts, often called “thinking traps.” For example, a child may think, “I am bad at everything.” CBT helps them reframe this thought to something more balanced, like, “Sometimes I make mistakes, but I can learn from them.”
2. Emotion Regulation: CBT helps children develop skills to recognize and regulate their emotions. This may involve identifying early signs of distress, learning coping strategies like deep breathing, or using emotion regulation charts to track feelings.
3. Exposure Therapy: This is often used for children with anxiety disorders. Gradually exposing children to their fears in a controlled environment, while teaching them coping skills, helps reduce anxiety over time. For example, a child with a fear of dogs may be exposed to a dog gradually, starting with pictures and moving to real-life encounters.
4. Problem-Solving Skills: CBT helps children develop practical problem-solving strategies for handling difficult situations. For example, if a child struggles with social interactions, they might role-play different scenarios to practice skills like assertiveness or conflict resolution.

Benefits of CBT for Children

• Helps children better understand and express their emotions;
• Provides practical tools to manage anxiety, anger, and sadness;
• Promotes healthier behaviours by addressing underlying thought patterns, and,
• Encourages resilience and self-confidence by teaching coping strategies.

How CBT can Support Adults

CBT has long been recognized as an effective treatment for adults dealing with a variety of mental health issues, such as anxiety, depression, trauma, and relationship challenges. Adults benefit from CBT by learning how to interrupt the cycle of negative thoughts and behaviours that can perpetuate mental health challenges.

Through CBT, adults can develop a deeper awareness of their thought processes and learn how to reframe unhelpful thinking. Doing so can help adults foster more adaptive emotional responses and healthier behaviours in their daily lives.

Common Techniques used in CBT for Adults

1. Cognitive Restructuring: Adults learn to identify and challenge distorted or unhelpful thinking patterns. For instance, someone with social anxiety might believe, “People will think I am awkward if I speak up.” CBT encourages individuals to challenge these thoughts and replace them with more balanced alternatives, like, “It is okay if I am nervous—most people will not notice.”
2. Behavioural Activation: This technique is often used to treat depression. It involves encouraging individuals to engage in activities they find pleasurable or meaningful, even when they feel unmotivated. By increasing positive activities, individuals can improve their mood and break the cycle of avoidance.
3. Exposure Therapy: Like with children, exposure therapy is used for adults with anxiety disorders. It involves gradually facing feared situations to reduce anxiety over time. For example, someone with a fear of public speaking might start by practicing in front of one person, gradually working up to a larger audience.
4. Mindfulness and Relaxation Techniques: CBT often integrates mindfulness-based practices to help individuals stay present and reduce rumination or anxiety. Techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce stress and improve emotional regulation.

Benefits of CBT for Adults

• Provides practical, hands-on strategies to manage anxiety, depression, and other mental health issues;
• Encourages self-awareness by helping individuals recognize negative thinking patterns;
• Helps reduce unhealthy behaviours and encourages healthier habits; and,
• Fosters long-term resilience by teaching coping skills that can be applied each day.

CBT is highly adaptable and can be tailored to the specific needs of each individual, whether it is a child learning to manage anxiety or an adult addressing depression. By focusing on the present moment and the relationship between thoughts, feelings, and behaviours, CBT equips both children and adults with practical tools to handle life’s challenges more effectively.

What do CBT sessions look like?

CBT is delivered via individual therapy sessions or in group settings, depending on the client’s needs and preferences. Many people benefit from weekly sessions where they can work through thought patterns, learn coping strategies, and practice new skills. Homework assignments are also a common part of CBT, allowing individuals to apply what they learn in therapy to real-life situations.

Online CBT sessions have also become more popular, offering flexibility for those who may have difficulty attending in-person appointments. This approach makes therapy more accessible to both children and adults, ensuring that support is available when and where it is needed.

Next Steps

Cognitive Behavioural Therapy is a versatile and effective approach. It can benefit both children and adults by helping them manage their emotions, challenge negative thinking, and improve their overall wellbeing. Whether dealing with anxiety, depression, or behavioural challenges, CBT offers practical tools that can make a lasting difference in daily life.

If you are considering CBT for yourself or your child, Willow and Sage Counselling is here to provide personalized support. We offer in-person sessions in Surrey and Burnaby, as well as online options. Reach out today to schedule an initial consultation, where we can explore how CBT can help address your unique concerns and guide you toward better mental health. Taking these steps can set you down a path to changing unhelpful thought patterns for both you and your family!