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CBT

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

What should I expect from a CBT session?

How is CBT delivered?

CBT is usually a short-term treatment, so you wouldn’t be expected to continue with the treatment for a long time. For example, a course of CBT might be delivered in 12 hour-long weekly sessions, spread across 12 weeks. These sessions might be delivered:

  • Individually – one-to-one with a therapist
  • In a group – with other people who may have similar problems
  • Through a self-help book – you might complete exercises from a book
  • Through a computer programme

CBT should only be delivered by a trained health care professional. Refresher CBT programmes may be available if you have already completed a course of CBT (your doctor may know more about options in your area).

Computerised CBT

In recent years, professionals have designed and adapted CBT into computerised programmes and they have been proven to be effective in multiple scientific research. There are some online programmes and applications that can help with depression, anxiety, OCD, and other mental health conditions. Here is some information on what the sessions will be like:

How are sessions structured?

A typical structure of a CBT session may include the following:

  • At the beginning of the therapy, you and your therapist may explore the problems you want to work on
  • When you have agreed which problems you want to focus on and what your goals are, you may start planning the content of sessions and talking about how you could deal with your problems
  • During the session, you might work through exercises with your therapist to explore your thoughts, feelings and behaviours. This may be in the form of diagrams or worksheets.
  • With CBT you are often given work to do in your own time, so the end of each session you might agree on some exercises to work on afterwards
  • At the beginning of your next session your therapist might start by going over the conclusions from your previous session, and discussing what progress you’ve made with any work you agreed to do

“I learnt things about myself, how to manage my thoughts and feelings, how to act upon them and how to deal with letting go of the illness and negative actions and behaviours that keep me from moving on”.

What might I learn?

CBT teaches coping skills for dealing with different problems. You may learn ways of coping with different situations, thoughts, feelings and behaviours.

Feeling anxious: You may learn that avoiding situations could actually increase fears. Confronting fears in a gradual and manageable way can give you faith in your own ability to cope.

Feeling depressed: You may be encouraged to record your thoughts and explore how you can look at them differently. This may help to break the downward spiral of your mood.

Sleep problems: You may learn to recognise the thoughts which make falling to sleep more difficult and learn to challenge these.

Long-standing problems relating to other people: You may learn to check out your assumptions about other people’s motivation for doing things, rather than often assuming the worst.

“It can be daunting when faced with a list of things you can’t do, but CBT helped me to break up my goals into manageable chunks.”

The therapeutic relationship

One to one CBT can bring you into a kind of relationship you may not have had before. CBT favours an equal, non-judgemental relationship between you and your therapist. They should seek your views and reactions to your experiences, which then shape the way your therapy progresses. The collaborative style means that you are actively involved in the therapy.

This therapeutic relationship may help you feel able to open up and talk about things that are difficult or personal to you.

“I was encouraged to try [CBT] again with a different therapist and have just had my 3rd session. I like the therapist and am getting on much better…..the therapist makes a BIG difference!”

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

CBT Sessions

What should I expect from a CBT session?

How is CBT delivered?

CBT is usually a short-term treatment, so you wouldn’t be expected to continue with the treatment for a long time. For example, a course of CBT might be delivered in 12 hour-long weekly sessions, spread across 12 weeks. These sessions might be delivered:

  • Individually – one-to-one with a therapist
  • In a group – with other people who may have similar problems
  • Through a self-help book – you might complete exercises from a book
  • Through a computer programme

CBT should only be delivered by a trained health care professional. Refresher CBT programmes may be available if you have already completed a course of CBT (your doctor may know more about options in your area).

Computerised CBT

In recent years, professionals have designed and adapted CBT into computerised programmes and they have been proven to be effective in multiple scientific research. There are some online programmes and applications that can help with depression, anxiety, OCD, and other mental health conditions. Here is some information on what the sessions will be like:

How are sessions structured?

A typical structure of a CBT session may include the following:

  • At the beginning of the therapy, you and your therapist may explore the problems you want to work on
  • When you have agreed which problems you want to focus on and what your goals are, you may start planning the content of sessions and talking about how you could deal with your problems
  • During the session, you might work through exercises with your therapist to explore your thoughts, feelings and behaviours. This may be in the form of diagrams or worksheets.
  • With CBT you are often given work to do in your own time, so the end of each session you might agree on some exercises to work on afterwards
  • At the beginning of your next session your therapist might start by going over the conclusions from your previous session, and discussing what progress you’ve made with any work you agreed to do

“I learnt things about myself, how to manage my thoughts and feelings, how to act upon them and how to deal with letting go of the illness and negative actions and behaviours that keep me from moving on”.

What might I learn?

CBT teaches coping skills for dealing with different problems. You may learn ways of coping with different situations, thoughts, feelings and behaviours.

Feeling anxious: You may learn that avoiding situations could actually increase fears. Confronting fears in a gradual and manageable way can give you faith in your own ability to cope.

Feeling depressed: You may be encouraged to record your thoughts and explore how you can look at them differently. This may help to break the downward spiral of your mood.

Sleep problems: You may learn to recognise the thoughts which make falling to sleep more difficult and learn to challenge these.

Long-standing problems relating to other people: You may learn to check out your assumptions about other people's motivation for doing things, rather than often assuming the worst.

“It can be daunting when faced with a list of things you can’t do, but CBT helped me to break up my goals into manageable chunks.”

The therapeutic relationship

One to one CBT can bring you into a kind of relationship you may not have had before. CBT favours an equal, non-judgemental relationship between you and your therapist. They should seek your views and reactions to your experiences, which then shape the way your therapy progresses. The collaborative style means that you are actively involved in the therapy.

This therapeutic relationship may help you feel able to open up and talk about things that are difficult or personal to you.

“I was encouraged to try [CBT] again with a different therapist and have just had my 3rd session. I like the therapist and am getting on much better.....the therapist makes a BIG difference!”