My main theoretical approach is Cognitive Behavioral Therapy (CBT) , which is a form of psychotherapy that emphasizes the important role that thoughts and thinking have in how we feel and behave. In recent years I have also become interested in Acceptance and Commitment Therapy (ACT), where the goal is not to neutralize difficult emotions, but to stay present with all that life brings and to act in a way that expresses values us and what we consider important or gives us meaning in our lives.
Finally, I also practice Mindfulness , and use it as a therapeutic tool in my work, which I find very useful in developing awareness and self-awareness. That is, in the realization that some difficult thoughts and feelings have appeared, and without criticism we learn to observe them from a distance, without reacting to them, but to accept them.
Cognitive Behavioral Therapy (CBT)
“Change your thoughts, and you will change your world..”
Cognitive behavioral psychotherapy is based on the idea that our thoughts, feelings and behavior influence each other and are interconnected. We feel what we think, and that in turn affects how we respond to situations.
Cognitive Behavioral psychotherapy is based on the idea that our feelings and behaviors are caused by our thoughts and not by external factors such as other people, situations and events. So it is not the various situations that upset us, but the way we see and interpret them. So by learning how our thinking is distorted we can try to change it, and handle our disturbance in a better and more helpful way for us.
– The CBT is based on a learning model.
CBT has nothing to do with “just talking”. People can “just talk” to anyone. On the other hand, CBT is based on the assumption that most emotional and behavioral responses are the result of learning. Therefore, the goal of therapy is to help clients “unlearn” the unwanted reactions and learn a new way of responding. So the main point of Logical thinking is that it is based on facts. Often, we get upset about things without the situation being what we think it is. If we knew this, we wouldn’t waste our time causing trouble to ourselves. Therefore, treating our thoughts as hypotheses or guesses, which can be questioned and tested, we may discover that our assumptions are wrong (because we have new information) and then change our thinking to reflect how the situation really is. When people understand how and why they are doing well, they know what they need to do to keep doing well.
– CBT is a collaborative effort between therapist and client.
Cognitive behavioral therapists try to find out what their clients want from their lives (their goals) and then help them achieve those goals. The therapist’s role is to listen, teach and encourage, while the client’s role is to express their concerns, learn and apply what they have learned. We don’t tell clients what their goals “should” be or what they “should” tolerate. We are directive in the sense that we show our clients how to think and behave in order to get what they want. Therefore, CBT therapists do not tell their clients what to do – they teach them how to do it.
– The CBT is shorter and limited in time.
The average number of sessions each client receives is between 16 to 25 (or less), unlike psychoanalysis, which can take years. What allows the CBT to be shorter is its highly didactic nature and the fact that it uses homework assignments. The end of structured therapy is a decision made by the therapist and the client. Therefore, GIS is not an open-ended, never-ending process.
– CBT uses the Socratic Method.
Cognitive Behavioral Therapists want to gain a very good understanding of their clients’ concerns. This is also why they often ask questions. They also encourage clients to ask themselves questions such as “How do I really know that these people laughing are making fun of me?” “Any chance they’re laughing at something else?”
– Homework exercises are a main element of the CBT.
Achieving the goals will take an especially long time if the person were to think about the techniques and topics taught for only one hour a week. This is also why PTSD therapists provide meditation/workshop material and encourage their clients to practice the techniques they have learned.
ACCEPTANCE AND COMMITMENT THERAPY (ACT)
“You are not your thoughts or feelings. These are just visitors, so allow them to come and go freely.”
Acceptance and Commitment therapy (ACT), is another form of psychotherapy based on acceptance techniques and mindfulness exercises, but also on other strategies, useful for improving unhelpful behaviors and for more psychological flexibility. It encourages clients to be open to all unpleasant feelings, and instead of avoiding difficult situations, it teaches them not to react to them but to develop a different attitude towards the difficult experience they are experiencing. Based on each person’s “values/principles”, i.e. everything that makes their life fuller and more meaningful, clients are encouraged to take the right steps to achieve their goals
At Counselling Kenya, our team of dedicated mental health specialists use tried and tested methods that address the root cause of mental health issues. To make an appointment with one of our licensed therapists, call 0741123944.