Cognitive Behavioural Therapy
Cognitive Behavioural Therapy (CBT) is a psychological treatment that can help people who are experiencing psychological distress for a variety of reasons. At the heart of CBT is how we interpret events; with our thoughts and feelings powerfully influenced by the way we behave.
CBT aims to help you find a solution to the distress that you are experiencing. Using CBT, we can work together to help you understand your specific problems and symptoms in a way that makes meaningful sense for you. We can focus on changing unhelpful patterns of thinking and behaviour so that you can reduce your distress and move forward with your life.
CBT is about increasing your awareness to informed choices that are in your best interests. CBT is about looking at alternatives. CBT is about change.
CBT SOLUTIONS can provide an opportunity to think about an alternative way of living, one in which you can factor in compassion and balance and make choices to maximise your potential: to be happy, to be honest, to be daring, to be hopeful, to be all you can be, to be yourself. To be you and living your life to the full.
Cognitive Behavioural Therapy
What is CBT?
CBT is a highly effective talking therapy which looks at how your thoughts, feelings and behaviours impact each other and maintain difficulties.
CBT is an evidence-based treatment which is recommended by the NICE guidelines (National Institute for Health and Clinical Excellence which provides standards for the NHS) for a wide range of clinical conditions.
CBT is more directive than Counselling. We will look at ‘what you want’ out of therapy and structure the sessions to help you address these goals. This is often achieved by making changes to behaviours and thinking patterns which may be unhelpful to you.
It is a collaborative therapy which means we would work together to develop new understandings of your experiences and then develop ways to help you move forward. It is a problem-solving approach and you will learn specific skills that you can use for the rest of your life
The number of CBT sessions you require will depend on the type of difficulty you have. It is usually shorter-term (6 to 20 weekly sessions), depending on what feels right for you, with each therapy session lasting 50 minutes.
For further information about cognitive behavioural therapy please see – CBT Information Leaflet (Royal College of Psychiatrists).
Therapy can seem daunting and so it is important that you feel supported, respected, and comfortable. My practise is about being genuine, warm, and non-judgemental and where you feel that you can make an active contribution at any time.
Using CBT our focus will be on the ‘here and now’ and understanding how your current difficulties are maintained. If past events are causing distress we will address these (if it feels okay for you) to help us understand how the past is operating in the present. CBT is not just about treating your symptoms; it is about understanding and addressing the root cause of the problem.
The first 1-2 sessions are the assessment phase where we will talk about your problems and your goals for therapy. Brief questionnaires might be used as we start to build a picture of how your difficulties are impacting on your life.
CBT requires your investment during and between sessions, firstly as we understand how CBT makes sense of the difficulties you have and then by discussing whether there are other ways of looking at things. We will think about how you can try things out and then gradually test out these new ideas, by practicing new ways of thinking and behaving, in your everyday life. Your involvement and feedback will be hugely important. By putting what you have learned into practise and discussing your observations you will learn how to manage your difficulties in a different way. You will learn how to help yourself.
Towards the end of your sessions we will specifically review how things have gone and how you feel about ending therapy. We will also work out a relapse prevention plan to avoid problems becoming major difficulties again.
What Does CBT Help With?
- Depression – including hopelessness, low energy, lack of motivation, poor concentration, self-harm.
- Overthinking – including constant ruminating about the past, excessive ‘what if?’ worries about the future and re-occurring distressing thoughts.
- Anxiety and panic attacks.
- Obsessive Compulsive Disorder
- Low self-esteem and a lack of self confidence
- Social Anxiety
- Health Anxiety
- Chronic Fatigue, Fibromyalgia, IBS
Dr Lorraine Osborne
I am accredited with both the BABCP (British Association for Behavioural & Cognitive Psychotherapies) and the BACP (British Association for Counselling & Psychotherapy). The BABCP is the lead organisation for the theory, practice, and development of Cognitive Behavioural Therapy in the UK. It signals the gold standard of expertise of a CBT Therapist and the CBT quality. Accreditation with the BABCP demonstrates that, as a CBT therapist, I have met the stringent criteria around qualifications and clinical experience. As a BABCP accredited CBT therapist I adhere to their ethical framework. My practice receives regular supervision and I am required to undertake ongoing training as a mandatory part of my continuing professional development.
I have worked as a therapist in Primary Care for over thirteen years; firstly, for MIND and then for the NHS prior to working in private practice. I work with adults and children (11+) with a range of mental health difficulties.
I have a background in scientific research and as a schoolteacher. I hold a PhD in Psychopharmacology, an MA in Integrative Counselling, and a Post Graduate Diploma in Cognitive Behavioural Therapy.
I am here to help and look forward to hearing from you.
BABCP & BACP Accredited.
Registered provider for BUPA, AXA, AVIVA and Vitality Healthcare.
Cognitive Behavioural Therapy in Northumberland:
Tuesday & Wednesday 9.30am to 6pm
Psychological Therapies Associates. (See Map)
120 Gosforth High Street East
Thursday 9am to 5pm
Via Skype, Zoom, Face-Time or Telephone.
Book An Appointment
Please contact me directly so that we can arrange a time for an initial assessment session.
You can decide then whether you would like to invest in a course of treatment targeted to your specific difficulties.
“I was extremely stressed at work for a long period of time, despite being under hardly any pressure from my bosses. I realised that it was my way of thinking that was the problem.
With the help of my employer I was directed to a number of CBT specialists but I felt a real connection with Lorraine when I first spoke to her on the phone. Even before we began treatment, she gave me a number of pieces of helpful advice regarding sleeping.
We began a twenty-week course of CBT. She spent the first weeks listening and understanding my particular situation. She then talked me through a plan for treatment and gave me choices about particular areas of focus. I found myself gradually having more control over my thinking. This has improved my work life and home life. I never thought it would have this much effect. I am significantly calmer and can feel myself using the techniques she taught me. I intend to see her once every three months for some time, as I want to maintain the mental improvement we achieved together.”
“I started working with Lorraine following a period of Health Anxiety over Lockdown that was having a significant impact on my daily life. I can honestly say this has changed my life.
We were both very clear about what I wanted to achieve from therapy, and we laid-out steps of how to get me there.
With a combination of ACT and CBT, I was able to adopt several new approaches to dealing with unhelpful thoughts, and techniques for not letting them intrude on the here-and-now – something I’d not thought was possible. Slowly but surely, the impact of my Health Anxiety lessened, and when the thoughts appeared, I was able to keep them at bay.
The process was a journey, and Lorraine was always extremely kind and understanding throughout; never making me feel stupid for feeling a certain way. I would urge anyone who is suffering with Anxiety to have a consultation and find out more.”
“For over 30 years I have had a phobia that I now realise has been impacting me upon many levels. During lockdown I decided once and for all I needed to invest some time, focus and money into gaining control of this phobia as I was waking up during the night having panic attacks. I searched the internet and upon reading Lorraine’s profile I instantly knew Lorraine was the person I wanted to guide me on this journey. After lots of (surprisingly!) laughs and tears I have now concluded my sessions with Lorraine, and I can hand on heart say that she has changed my life. The activities I can now achieve I would never have imagined would be possible. She has helped me find bravery, resilience and control over my thoughts ensuring I live my best life in line with the values that are important to me. My life has been transformed and I will be eternally grateful to Lorraine for this. Please do not put off getting help – I truly wish I had done this years ago.”
“After struggling with anxiety, which was affecting my everyday life, I reached out to Lorraine for help. From the start of our sessions, she has been brilliant! She really makes me feel comfortable and has a kind and friendly approach to therapy. Together we were able to realise the thoughts behind my anxieties and change my behaviour and mindset towards them. She has taught me strategies to help cope which has helped me towards living the life I want to live.
Lorraine has been incredibly supportive and is great at what she does! I cannot thank her enough and would recommend her to anyone!”
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