Cognitive Behavioural Therapy

What is CBT?

Cognitive Behavioural Therapy (known as CBT), is a talking therapy designed to help people manage their problems by changing the way they think and behave. It aims to encourage us to become more aware of negative thoughts and of the behavioural patterns which reinforce our unhelpful thinking.
It’s most commonly used to treat anxiety and depression, but can help a broad range of both mental and physical health problems.
What is CBT?

How does it work?

CBT is designed to allow us to work with patients to discuss lifes problems, which may include work stress, difficulties with relationships, excessive pain, self-esteem issues and uncomfortable emotions such as depression, anxiety, bereavement, stress and anger.
How does CBT work?

What will I learn?

Rather than focusing on the past, CBT Therapy focuses on the present, using reference to the past to help understand why we may be thinking or behaving in a certain way.
We then learn to change our unhelpful thoughts and behaviours through exploring the way we think about past, present and future life events.
What will I learn from CBT?

How are the sessions structured?

CBT is a time-limited therapy designed to generate significant results within 6 to 8 sessions of 50 minutes each. Before undertaking any therapy, people meet with their therapist to describe their specific problems and to set the goals they want to work towards.
When both the problems and goals have been clarified, the therapist will start planning the content of sessions and explore how to deal with the problems. These discussions take place throughout the process to ensure all issues are covered.
It’s also worth noting that with CBT, tasks and actions outside the sessions can be identified if helpful.
Our therapy rooms themselves are light, airy and relaxed. A comfortable and safe space to talk openly with each other.
How are the CBT sessions structured?

Helping with so much

How can CBT Therapy help?

CBT Therapy can help both children and adults with a wide variety of issues and difficulties, many of which are listed below. If you would like to find out more or ask about any issues not listed below,

please get in touch >

Excessive Worry or GAD Adults
Excessive Worry, Also known as Generalised Anxiety Disorder, excess worry can get us down and prevent us from enjoying the moment. If excessive worry persists it can lead to shortness of temper at loved ones and can then lead to exhaustion and depression. But there are evidenced based CBT models to help people manage and overcome worry. For more information and details of how we can help please get in touch >

Qualified Clinicians in GAD

Anger management Adults / Children

CBT Anger Management 

Anger is a normal and useful emotion. It can indicate situations that are frustrating or unfair, or be the culmination of emotional or stressful events. However, being a powerful emotion and it can be quite alarming to witness or deal with aggressive outbursts. During a given situation it maybe that the individual may feel criticised, misunderstood or falsely accused which leads to a sense of injustice. For more information and details of how we can help please get in touch >

Clinicians Qualified in CBT Anger Management

Attention Deficit Hyper Activity (ADHD) Adults / Children
Attention Deficit Hyperactivity Disorder (ADHD) has symptoms that include impulsiveness m inattentiveness and hyperactivity. People suffering from ADHD tend to be diagnosed at an early age, and may become more apparent as their circumstances change, for instance when they start school.  Symptoms usually improve with age, but many adults with the condition may have additional problems, such as sleep and anxiety disorders. For more information and details of how we can help please get in touch >
Autism Spectrum Disorder (ASD) / Autism assessment (ADOS) / Asperger Syndrome Adults / Children
Autism spectrum disorder (ASD) is the term used to describe a number of conditions, including Asperger Syndrome. These conditions typically affect a person's ability to interact with society, as well their general interests, behaviour and ability to learn. They will often see, hear and feel the world differently to other people and although many autistic people share certain difficulties, it will most likely affect them in different ways. People with Asperger Syndrome in particular don’t usually experience the learning disabilities that those with Autism do but might still have difficulties with understanding and processing language. For more information and details of how we can help please get in touch >
Chronic Fatigue Syndrome (CFS) / Myalgic Encephalomyelitis (ME) Adults / Children
CFS and ME affect people of all ages leading to fatigue, muscle and joints pain, poor sleep, and poor concentration among many other issues.  Although they affect some people more than others, it can have a pronounced impact on your life, from employment to friendships, social life to family life.  Although there is no one accepted cure, we can offer, support and advice as to how best mitigate the effects.  For more information and details of how we can help please get in touch >
Couples Therapy / Relationship Difficulties Adults / Children
The relationships with have with each other; our families, friends, partners, colleagues are vital to our wellbeing and sense of self. The intricacies of these relationships are specific to each individual but can often be frustrating, stressful or scary. It is important to remember that these difficulties are common and that you are not alone. In addition, we can help - for more information and details of how we can help please get in touch >
Driving Phobia Adults

CBT For Driving Phobias

Driving phobia is distinguished by the intense, often debilitating, fear it generates. Before driving or en-route there may be a build-up of dread and anxiety. Symptoms usually stop once the driver is out of the situation but can have a longer-term impact, leading to poor sleep or a loss of appetite. For more information and details of how we can help please get in touch >

Qualified Clinicians For Driving Phobias

Eating Disorders Adults / Children
Eating disorders can take a number of forms, but refer to an individual with an unhealthy attitude to food. This may result in them eating too much or too little, or becoming obsessed with weight or diet. Eating disorders may include anorexia nervosa, bulimia or binge eating and can affect both males and females of any age. For more information and details of how we can help please get in touch >

Therapists For Eating Disorders Anorexia
Health anxiety Adults
Although it is perfectly normal to worry about your health some people find that it becomes a source of constant worry. It may lead to you avoiding certain activates or exercises or eating a different diet. Ultimately, it can affect the way you behave, think and feel. Our support can help alleviate these feelings, and stop them from returning. For more information and details of how we can help please get in touch >
Insomnia / Sleep Difficulties Adults / Children

CBT For Insomnia & Sleep Difficulties

The time we spend sleeping is vital in terms of our mental and physical health. The stresses and pressures of daily life can often have adverse effects on our sleep and whether or not we feel rested when we wake up. Although it varies for everyone, the average adult requires approximately 7-8 hours per night, and children can require up to 14 hours or more. If you or someone you know are suffering from persistent poor sleep or insomnia, we can help. For more information and details of how we can help please get in touch >

Resources For Sleep Difficulties

  1. How to feel less sleepy
  2. Do weighted blankets help you sleep better
  3. Better sleep for children

Clinicians Qualified For Sleep Conditions

Low mood and depression Adults / Children

CBT & Depression

Adults and children alike often suffer from low moods and depression, feelings that can be long-lasting and wide range of effects on their wider life. Identifying these difficulties early is key in terms of instigating change. We recognise the pressures faced by people in all walks of life can help make both the individual, their families and their friends aware of key signs and symptoms they should look out for. For more information and details of how we can help please get in touch >

Resources For Depression

  1. Postpartum and Depression

Clinicians Qualified In CBT For Depression

Locations We Give CBT for Depression 

  1. CBT for Depression Birmingham
  2. Depression Help Oxford
  3. Depression Treatment Reading
Low self-esteem Adults / Children

CBT For Low Self Esteem

Having low self-esteem can have a real impact on an individual’s life, affecting their ability to develop relationships, pursue a career and achieve a sense of wellbeing. It can result in feeling of guilt and blame, as well as paranoia. There are many ways that these feelings can be tackled, dependent on the individual and their personal goals. We can help with CBT for low self esteem. For more information and details of how we can help please get in touch >

Clinicians For Low Esteem

Obsessive Compulsive Disorder Adults / Children
OCD is an anxiety disorder based around obsessions and compulsions. While many of us suffer OCD in a mild and often light-hearted way, it is a real problem for many and can have a serious impact on an individuals’ quality of life and health. The way in which OCD manifests itself in people van vary widely, but we can help. For more information and details of how we can help please get in touch >
Panic attacks Adults / Children
Panic attacks occurs when your body experiences a rush of intense psychological and physical symptoms. The individual may feel an overwhelming sense of fear, apprehension and anxiety as well physical symptoms such as nausea, Sweating and breathing difficulties. Living with the threat of panic attacks can be extremely debilitating, but is certainly treatable. For more information and details of how we can help please get in touch >   Lots of us can suffer from sudden feelings of being overwhelmed and episodes of feeling panicked. Some of us can let these feelings go easily and deal with the situations that have caused them. For others, those feelings of panic can become too much and too hard to deal with and social anxiety can have physical effects on our body, such as panic attacks, and our mental health. So why is it different for some people? What are the signs to look for that these feelings of panic are becoming too much? And how do we deal with these?

What Is A Panic Attack?

Panic attacks are your body’s response to fear, danger or stress but they are an exaggerated response. It can feel like a wave of fear that comes over your body. It causes many reactions in your body including:
  • Racing or pounding heartbeat
  • Feeling faint, dizzy or lightheaded
  • Feeling Sick
  • Shaking
  • Pains in your chest
  • Struggling to breath
  • Feeling disconnected from self
  • Weak legs
A panic attack can happen out of the blue and be unexpected due to having no trigger. They can occur as a one-time occurrence but people tend to experience more than one episode. For some people, it can be a repeat situation (such as public speaking, or being in a busy environment) that can bring on a panic attack. It is normally a situation that brings on the body’s fight or flight reaction. Most panic attacks last between 5 to 20 minutes and your symptoms will be worse at about 10 minutes. Occasionally, if it is lasting longer than 20 minutes you may be having another panic attack, or suffering from other symptoms of anxiety.

Panic Disorders, What Are They

Some people that experience more than one panic attack and experience them frequently are suffering from something called a panic disorder. A panic disorder is recognised by frequent panic attacks, change in behaviour and persistent anxiety. After experiencing one panic attack it can leave a lasting effect. If you experience frequent panic attacks then it can take a toll on your emotions. The memory of the intense feeling and the way your body reacted at the time stays with you and then starts to negatively impact your self-esteem and confidence and disrupt your daily life. This can lead to different types of panic disorders: Anticipatory anxiety = instead of feeling relaxed and like yourself in between your panic attacks you are constantly worried and fearful about when the next panic attack will come. Phobic avoidance = this is where you begin to avoid certain situations or even places that have brought on your panic attacks in the past. Phobic avoidance at its extreme can be known as agoraphobia. Agoraphobia = a fear of being in a place and having a panic attack and not being able to escape therefore feeling embarrassed or a fear of being somewhere where you were unable to get help. This leads to you avoiding certain places or situations or social gatherings and you may only feel safe when you are in your own home.

How Can I Help Myself 

Living with anxiety and suffering from panic attacks can be very difficult but there are ways that you can help yourself, or a loved one, feel better.

Learn about anxiety

Knowing more about panic and anxiety can help to relieve some stress that you may be feeling. You will see that the reactions that your body has during a panic attack are perfectly normal and you won’t feel like there is something wrong with you.

Breath control

When you have a panic attack, one of the symptoms is hyperventilating. By learning to control your breathing when you are feeling anxious can help prevent this and you can start to calm yourself down.

Talk to someone

Talking is one of the best therapies. Talk about what is making you feel anxious and the situations that panic you. Tell them about what help you need to help you calm down when you are having an attack.

Look after your physical health

Ensure you get enough physical exercise as this helps with your mental well-being. Think about your diet as eating regularly affects your blood sugar levels which in turn affects your mood and energy levels. Try to get enough sleep so that you feel able to cope more with your feelings.

Practice relaxation techniques

These can include mindfulness and yoga as these promote breathing exercises as well as create a feeling of joy and relaxation. They also help you to become more aware of your body and your surroundings. In some extreme cases, you may feel that you need more than these self-help tips. Cognitive behavioural therapy focuses on behaviours and thinking patterns that trigger your anxiety and panic attacks and helps you look at your fears in a more realistic way.

Clinicians Qualified To Help Reduce Panic Attacks

Perfectionism Adults

CBT For Perfectionism

Perfectionism is a tendency to set high standards that can either not be met, or can only be met with great difficulty. Perfectionists tend to believe that achieving anything short of perfection is a failure, and that even minor imperfections will lead to catastrophe – a stressful and unpleasant experience. For more information and details of how we can help please get in touch >

Therapists In Perfectionism

Post Traumatic Stress Disorder (PTSD) Adults

CBT For Post Traumatic Stress Disorder

PTSD is an anxiety disorder that can affect anybody who has experienced a stressful, frightening or disturbing event. Due to the upsetting nature of the event, people may encounter unwanted memories or flashbacks throughout the day or night leaving the person feeling anxious, angry, upset or depressed. For more information and details of how we can help please get in touch >

Therapists Qualified in PTSD

Seasonal Affective Disorder Adults / Children
Seasonal affective disorder is classed as a form of depression that is linked to the changes in seasons. Symptoms tend to become apparent in the Autumn and continue through to early Spring, during which time you may feel moody, down or lacking in energy. While often thought of simply as ‘the winter blues’ it can often be far more than that and it definitely worth taking seriously. For more information and details of how we can help please get in touch >
Stress management Adults / Children
Stress is a physical response – the result of the body switching to ‘fight or flight’ mode, and releasing a complex mix of hormones and chemicals prepare the body for action. This causes a number of reactions, from blood being diverted to muscles to shutting down unnecessary bodily functions such as digestion. While this response can help us survive dangerous situations, it is often also the way we respond in inappropriate situations, reducing brain function and our ability to think clearly. In turn, if our bodies are in a state of stress for long periods, it can be detrimental to our health with side effects such as increased blood pressure and a decrease in libido. For more information and details of how we can help please get in touch >
Social anxiety Adults / Children
Social anxiety disorder is a persistent and often overwhelming fear of social situations and is one of the most common anxiety disorders. It can manifest itself as an extreme form of shyness where the sufferer can experience fear and anxiety when undertaking everyday activities such as going out in public and speaking on the phone. People with social anxiety will worry about social activities before, during and after they take place which can become very distressing. They often fear they will do or say something wrong that will draw negative attention to themselves and this often has a serious effect on self-esteem and confidence. For more information and details of how we can help please get in touch >.

Clinicians qualified in this area are

And relax

One of our therapy rooms at Oxford CBT.

Where to find us

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