What Are The 3 Stages Of CBT?

The 3 stages of Cognitive Behavioural Therapy (CBT) are understanding the problem, making changes and maintaining progress.  CBT is a type of talking therapy that looks at the connection between the way we think, how we feel and how we behave. It is based on the idea that these three things can influence one another, sometimes creating patterns that are difficult to break.

For example, you might have a worrying thought, which makes you feel anxious. That anxiety could then lead you to avoid a particular situation. While avoiding it may make you feel better at the time, it can make the worry seem even more believable the next time the situation comes around.

CBT helps you understand these patterns and, importantly, gives you practical ways to change them. Although everyone’s experience of CBT is different, the therapy can generally be thought of as having 3 main stages.

 

What Are The 3 Stages Of CBT?

 

Stage	What Happens	Main Aim
1. Assessment and understanding	You discuss your difficulties, thoughts, feelings and behaviours.	Understand what is happening and identify patterns.
2. Making changes	You learn CBT techniques and put them into practice.	Develop healthier ways of thinking and responding.
3. Maintaining progress	You review what you have learnt and prepare for future challenges.	Continue using your skills after therapy.

 

These stages are not set in stone. Your psychologist will adapt the pace and focus of CBT depending on your circumstances, what you are experiencing and what you hope to get from therapy.

 

What Happens During The First Stage Of CBT?

 

The first stage is really about figuring out what is going on. During your initial sessions, your psychologist will want to understand what has brought you to therapy and how it is affecting your everyday life. You might talk about particular situations that you find difficult, thoughts that regularly come into your mind or behaviours that you have noticed yourself repeating.

You may also start looking at what happens before and after a difficult experience. Imagine, for instance, that you feel extremely anxious about meeting new people. You might find yourself thinking that you will say something embarrassing or that people will judge you.

As a result, you could start avoiding social occasions altogether. Although this gives you some relief, it can make the anxiety stronger in the long run.

Seeing this pattern written down or talking it through with a psychologist can sometimes be surprisingly helpful. It can make something that feels confusing or overwhelming seem much easier to understand.

This stage also gives your psychologist an opportunity to decide whether CBT is an appropriate form of therapy for you and to agree some realistic goals for your sessions.

 

 

What Happens During The Second Stage Of CBT?

 

This is where you start working on making changes. Once you have a better understanding of the thoughts and behaviours that may be contributing to your difficulties, your psychologist can introduce techniques to help you approach things differently.

You might learn how to question a thought that automatically pops into your head and look at the evidence behind it. You may also explore whether there is a more balanced way of viewing the same situation.

It is worth pointing out that CBT is not about pretending everything is positive. If something genuinely difficult is happening, your therapist will not expect you to simply think happy thoughts. Instead, the aim is to help you develop a more useful way of looking at what is happening.

Behaviour is important too. Depending on your situation, you might gradually face something you have been avoiding, change an unhelpful routine or practise a different response to a situation that normally causes distress.

CBT is often quite practical for this reason. You may be given exercises to try between appointments, giving you the opportunity to use what you have discussed in real life rather than leaving everything inside the therapy room.

 

What Happens During The Third Stage Of CBT?

 

The final stage is about taking what you have learnt and continuing to use it in everyday life. As you approach the end of therapy, your psychologist may help you look back at the progress you have made and identify which techniques have been particularly useful.

You can also think about situations that might be difficult in the future and decide how you would like to handle them. This is often called relapse prevention.

It does not mean expecting everything to be perfect from that point onwards. Life will inevitably bring stressful situations, difficult emotions and periods when you feel less like yourself. Instead, the idea is that you leave therapy with a better understanding of your own patterns and a set of tools you can use when you need them.

For example, you may learn to recognise that you are beginning to avoid situations because of anxiety. Rather than allowing that pattern to build again, you can recognise the warning signs and use some of the techniques you learnt during CBT.

 

How Long Does CBT Take?

 

There is no fixed number of CBT sessions that everyone needs. The length of therapy can depend on the problem you are dealing with, how much it is affecting your life and how you respond to treatment. Some people may find that a relatively short course of CBT is helpful, while others may need longer support.

For generalised anxiety disorder, NICE guidance says high intensity CBT will usually involve 12 to 15 weekly sessions, although fewer sessions may be enough for some people.

Your psychologist should therefore review your progress throughout treatment rather than simply following a set number of appointments.

 

Can CBT Be Used For Different Mental Health Difficulties?

 

Yes, CBT can be used for a wide range of mental health difficulties and is particularly well established in the treatment of anxiety and depression.

It may also be recommended for problems such as panic attacks, phobias, OCD, stress, low mood, trauma and some eating disorders. However, CBT is not necessarily the right approach for everyone and the best form of therapy will depend on your individual circumstances.

At Connect Psychology, CBT is one of several therapeutic approaches available. Our practice also offers treatments including EMDR, ACT, Compassion Focused Therapy, Psychodynamic Therapy and Solution Focused Brief Therapy.

 

 

Where Can I Get CBT In Dubai?

 

Connect Psychology provides CBT in Dubai from its clinic at Fortune Executive Tower in Jumeirah Lake Towers, as well as offering telephone and online appointments.

If you have been wondering whether CBT could help but are not quite sure where to start, you do not need to have everything worked out before speaking to a psychologist. An initial conversation can give you the opportunity to explain what you have been experiencing, ask questions about CBT and find out whether it could be a suitable approach for you!