Easy introduction to CBT
When you attend your GP with a mental health problem such as anxiety, depression or stress it is likely you will be offered a referral for cognitive behavioural therapy (CBT). So what is it and how can you get started?
CBT is a type of talking therapy and is based on the idea that how we think about situations affects how we feel and behave (1). Through positive reframing of our situations we can effectively train our brain out of negative cycles of thinking and this can provide freedom from symptoms such as persistent low mood and anxiety.
CBT has great evidence behind it whether undergoing it as a single treatment for a mental health disorder or in combination with medication such as anti-depressants. Unfortunately within the NHS the waiting lists for mental health services are long and so access to CBT can be challenging. Fortunately there are resources and practices to get you started while you are waiting to be allocated a CBT therapist.
Online CBT
If you are comfortable with technology there are some great options in the form of free and paid for apps to help you get started with CBT. Helpfully the charity MIND has put together a list of safe and approved apps on their website (2).
If apps are not your thing there are also online CBT workbooks that you print and work through in your own time. There is a helpful free one available online from an NHS trust in England that I’ve linked below (3).
Another excellent option available where I practice in Northern Ireland is an online six session group programme called Living Life To The Full ran by the charity Aware NI. This covers the principles of CBT and can feel more personal than the above online options (4).
Alternative ways to access in person CBT
As mentioned NHS waiting lists are long but there may be other free options in your area through the charity sector. For example you can self-refer for counselling with Action Mental Health for free counselling sessions in the greater Belfast area- online form linked below (5). If you have been effected by injury, bereavement or other trauma, WAVE NI provide free trauma focussed counselling free of charge through self-referral- again their online form is linked below (6).
It is also worth asking at your place of work as often larger companies will have access to counselling services. If you are in full time education you will also likely be able to access counselling through your university or school.
If you are a parent struggling with their mental health try getting in touch with your local SureStart or Homestart as they often have access to local counselling services and support (7).
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