How does cbt help you?

[FallingApartNC]

I've been suffering from depression for a while, I've been taking antidepressants but they don't help. The gp recommended I do a self referral for counselling. After assessment with the mental health service they've put me on the waiting list for "CBT for low mood", it's three sessions in a class with other people.

If you've done this before can you give me some idea of what to expect and if you feel this has helped you?

I was hoping to receive one on one counselling or therapy sessions. If I say no thanks to what they're offering does that mean I won't receive any help or can I request something different? Would it be best to try this first and then ask as then I can at least say that I tried it?

It’s worth a try. Three sessions isn’t that much commitment so if it’s not for you you would have tried it.

I guess it would be better to try it rather than dismiss it straight away as not being what I wanted. Thank you for replying.

That’s a really rubbish number of sessions. We get 6 locally and even that is below anything that’s evidence based.

The principle of CBT is that your thoughts, emotions, physical sensations and behaviours are all linked and can act to perpetuate low mood (or anxiety...) in CBT you focus on changing the thoughts, the idea is that this will then alter the other aspects and in turn help your mood.

So for example...

The trigger might be you walk past some people who are laughing.

Scenario 1 - you think I’m looking like shit today, they must be laughing at me. Your emotion is embarrassed and sad. Your physical sensation is a horrible sinking feeling. Your action is to go home and avoid going out. This makes you feel worse and so it goes on.

Scenario 2 - you think they look like that they’re having fun. Your emotion is neutral. Your physical sensation is normal. Your behaviour is go about your day as you were.

Scenario 3 - you think oh I’ll join in the joke. Your emotion is happy/excited. Your physical sensation is excitement. Your behaviour is to make a friendly joke towards them. The result is they laugh and smile with you for a few seconds and you go on your way feeling good about yourself and happy.

Clearly this is simplified but that’s the general gist... really worth doing but better if it can be done properly. There are some really good CBT self-help books available if it seems like something that could be helpful to you.

Thank you @Pindlesandneedles that's very helpful. So is it basically just trying to make you see situations in a more positive way when your brain is trying to go to the worst case scenario?