COGNITIVE BEHAVIOURAL THERAPY (CBT)
About CBT Therapy
Did you know that what we feel (sad, angry, etc.) is caused directly by what we think? This is contrary to the general assumption that what happens (events) are what cause of our feelings. This is the premise of cognitive behavioural therapy (CBT); one of the most widely used psychotherapy approach for various mental health and personal issues.
CBT is based on the idea that our thoughts, feelings, and behaviours are all interconnected, and that by changing our maladaptive thoughts and behaviours, we can gain control of our emotions as well as improve our mood and well-being.
PULSE+ offers CBT therapy led by a psychologist trained and experienced in the approach. Read on to learn more about CBT and book an appointment to experience this life-changing approach– one thought at a time.
What is CBT?
The premise of CBT is that the way we think has a direct impact on how we feel and behave, and vice versa. When we engage in negative or unhelpful thoughts, it usually leads to upsetting feelings such as sadness, disappointment, anger, or anxiety. The specific feelings experienced usually depend on the preceding thoughts.
Additionally, the maladaptive thoughts and feelings together often leads the person to respond (behaviours) in ways that actually worsens the situation and confirms their initial thoughts.
Thought | Emotion | Behaviour | Outcome |
“I am useless and can’t achieve anything with my life” | Sad | Stays in bed and does not go to work. Takes medical leave. | Misses essential tasks and deadlines. Boss is unhappy with the poor performance and frequent MCs. |
“I will say something wrong and mess up this presentation” | Anxious, nervous | During the presentation, stammers and looks nervous while talking. | Ends up not performing well at the presentation |
(At a party) “Nobody likes me” | Anxious, sad | Withdraws from others and refrains from starting conversations. Appears closed and nervous. | Others sense that the person does not wish to talk and leaves him alone. |
“She (wife) is purposely trying to put me down” | Anger | Yells at wife, retaliates and insult her | Wife gets upset and an argument ensues. Their relationship worsens. |
CBT Techniques
Cognitive Restructuring
The problem is, the thoughts that we think are not always rational or valid. Quite often, the thoughts that make us upset can be misassumptions or a bit too extreme.
Thus, a major technique in CBT involves identifying and challenging negative thoughts and beliefs on ‘how true’ they are. For example, a person with depression may have the thought “I am a failure.”
A therapist can help the person to challenge this thought by considering evidence for and against it. This helps the person to re-evaluate the validity of the thought, and how much to believe it. Next, the therapist will work with the person to develop more realistic and helpful thoughts or coping statements.
Original Thought | Reframed Thought | Emotion | Behaviour |
“I am a failure” | “I did not perform well at this exam, but it was actually a hard one. Many others also failed.” | A bit disappointed but gets over it shortly. | Studies again and retakes the exam |
Changing the initial thoughts that upset us usually leads us to feel better (or less upset), as well as towards healthier reactions and more positive outcomes.
Behavioural Techniques
As the previous examples illustrate; besides our thoughts; the way we respond to events in our lives (our behaviour) has a major impact on the situation and our subsequent mood. Unhelpful, maladaptive behaviours are those that worsen the situation or maintain unhelpful thoughts and feelings.
Thus, another major part of CBT is identifying and changing maladaptive behaviours to more helpful ways of responding. The following are common behavioural techniques used in CBT:
Exposure therapy
Typically used for phobias and anxiety conditions, this technique involves gradually exposing people to the things they fear in order to help them overcome their anxiety.
For example, a person with a fear of heights might start by looking at pictures taken at the top of tall buildings and then gradually work their way up to riding in an elevator or going up to the top of a tall building.
Behavioural experiments
This technique involves responding differently to test out the validity of negative beliefs. For example, someone with social anxiety who believes that others will dislike her once she speaks to them; may be asked to start a conversation with someone and observe what happens. Quite often, things turn out better than the overly negative outcome they assumed. This can help to change their initial beliefs.
Behavioural activation
Often used for depression, this technique involves helping people to increase their engagement in pleasurable and meaningful activities, which can help to improve mood.
What Can CBT Help With?
CBT is a versatile therapy that can be used with a wide range of mental health and personal issues. The following lists the most common issues where CBT is typically applied. However, note that its applicability is not limited to these areas.
Mental Health Conditions
- Anxiety disorders, including generalised anxiety disorder, social anxiety disorder, health anxiety (hypochondria) and panic disorder (anxiety attacks)
- Depression
- Bipolar disorder
- Obsessive-compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Insomnia
General Psycho-emotional Issues
- Anxiety and stress
- Relationship problems
- Anger management
- Low self-confidence and self-esteem
What to Expect
Clients are taught CBT skills and strategies to identify and change the specific thoughts and behaviours that are causing them distress. In between sessions, they are encouraged to practise what they have learned to manage distress in their daily living. This is known as homework.
CBT is a structured and goal-oriented therapy. The psychologist will review with clients regularly what has worked or not worked. With the practice of homework and constant feedback, clients can often see improvements in their symptoms within a relatively brief period. Thus, CBT is typically a short-term therapy, often lasting from 4 to 8 sessions. Therapy is usually concluded once clients have reached the therapy goals they set in the beginning and are able to competently manage their issues in real life.
Finding a CBT Therapist
Finding a qualified, competent Cognitive Behavioral Therapy (CBT) therapist is crucial for the effectiveness of your treatment. Look for a licensed therapist or psychologist with specific training and experience in CBT, preferably also with experience in treating conditions similar to yours. It’s also essential to find a therapist with whom you feel comfortable and understood.
Meet Our Psychologist
Dr Jaswyn Chin
Lead Clinical Psychologist
Doctor of Psychology (Clinical), James Cook University Singapore*
Bachelors of Art in Psychology, Murdoch University Australia
Registered Psychologist with Singapore Psychological Society (SPS)
Singapore Register of Psychologists (SRP) Approved Clinical Supervisor
Dr. Jaswyn is a registered clinical psychologist with over 10 years of experience. She has extensive experience providing intervention for a wide range of mental health issues from anxiety, stress, depression, grief, insomnia, OCD to personality disorders.
Jaswyn is trained in multiple therapeutic modalities including cognitive-behavioural therapy (CBT), eye movement desensitisation reprocessing therapy (EMDR), mindfulness-based cognitive therapy (MBCT) and acceptance and commitment therapy (ACT). Dr Jaswyn generally adopts a person-centred approach to therapy where she believes in working collaboratively with individuals through the process of recovery.
During her free time, Jaswyn enjoys music and plays the piano. She is also a keen learner of new languages and loves to travel.
Languages: English, Mandarin, Cantonese (Fluent in all)
*According to current Ministry of Health (MOH) Healthcare Services Act (2020), psychologists with doctoral qualifications are to have a disclaimer of a non-medical or non-dental qualification.
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