Mental health
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When is the right time to talk to a psychologist?
You don’t have to reach breaking point to ask for help. Signs that talking to a psychologist could benefit you.
Psychotherapy
What is Cognitive Behavioural Therapy?
A simple introduction to Cognitive Behavioural Therapy (CBT): how our thoughts, feelings and behaviours are connected, and how CBT can help.
Emmanouela Perdiki2 min read“Men are disturbed not by things, but by the views which they take of things.” — Epictetus
Almost two thousand years before modern psychology, the Stoic philosopher Epictetus described the idea at the heart of Cognitive Behavioural Therapy (CBT): how we feel depends not only on what happens to us, but also on how we interpret it.
Thoughts, feelings, behaviours
CBT sees our thoughts, emotions, physical sensations and behaviours as one system in which each part influences the others.
Imagine you text a friend and she doesn’t reply for hours.
- If you think “she must be busy”, you will probably carry on with your day calmly.
- If you think “she must be angry with me”, you may feel anxious, check your phone constantly or avoid messaging her again.
The event is the same; the interpretation changes the experience. In therapy we learn to notice these automatic thoughts, examine them with curiosity and try out more balanced alternatives.
What does a CBT session look like?
CBT is structured and collaborative. Therapist and client work as a team:
- Assessment: we understand what troubles you, how it started and what keeps it going.
- Goals: we agree on specific, realistic goals together.
- Tools: you learn techniques such as identifying and testing thoughts, gradual exposure to what you fear, and problem solving.
- Practice: between sessions you try the tools in everyday life.
- Review: we track what is changing and adjust the plan.
What is it effective for?
CBT is one of the most researched forms of psychotherapy and is recommended by international clinical guidelines for, among others:
- anxiety disorders and panic attacks
- depression
- obsessive-compulsive disorder
- social anxiety and phobias
- sleep difficulties
- stress management
A first step
You don’t need a “diagnosis” to begin. All it takes is the wish to understand yourself better and change something that is holding you back.
If you would like to discuss whether CBT is right for you, you can book a session.
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Five practical, evidence-based techniques from Cognitive Behavioural Therapy to help you manage anxiety in everyday life.
The first step
You don’t have to do this alone.
Book an initial session, in person in Rhodes or online. We will talk about what is on your mind and how I can help — with no obligation.