Therapies
Cognitive Behavioural Therapy
Cognitive Behavioural Therapy (CBT) explores the meanings which you make of your experiences.
The insight of the CBT model is that it is not events that bother us. Instead it is the way that we interpret events – the meaning that we give to them – that affects our feelings.
How it works
The therapy is based on the concept that our thoughts, feelings, physical sensations and actions are interconnected, and that negative thoughts and feelings can trap us in a vicious cycle.
Let’s take depression as an example. When we feel depressed, we tend to have negative thoughts (e.g., “I’m a failure”, “Things are hopeless”, “It’s all my fault”) which can make us feel worse.
Often this can lead to behaviour that inadvertently keeps the depression going (e.g., stopping doing things that used to be pleasurable, over-compensating by working harder).
In CBT, we help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts.
We find out what is keeping you ‘stuck’ and help you to make changes to your thinking and actions in order to improve the way you feel.
What it’s like
The therapy has a direct style and is highly structured towards your goals. Compared to some other therapies we offer, CBT deals with current problems rather than focusing on issues from the past.
We introduce you to useful and practical strategies that can be used in everyday life. We will agree worksheets or exercises for you to complete in between sessions, to ensure that these strategies stay useful even after the therapy has finished.
You may like to read some feedback and encouragements by those who received therapy with us.
Other therapies
Read more about the different types of therapy we offer:
Mindfulness-based Cognitive Therapy
Acceptance & Commitment Therapy
Eye Movement Desensitisation & Reprocessing
Cognitive Behavioural Therapy for Insomnia
Difficulties we treat
If you’re going through a hard time, we want you to know that you’re not alone and good support is now available. We provide talking therapies for all kinds of common mental health difficulties.
Self-help resources
Be sure to check out our useful section of self-help resources for wellbeing.
Employment advice
Alongside therapy our Employment Team can help you find employment or training, and support you with workplace adjustments or disputes.
Make the first step
We know the courage it takes to ask for help, and we hope you’ll consider therapy with us. Read more about what to expect if you refer.
Talking Change is for everyone aged sixteen or over, who live in Portsmouth and are registered with a GP in the city.
You can self-refer by calling us on 0300 123 3934 or by completing this secure form online.
Urgent help
Talking Change is not an emergency mental health service for people in crisis. Support is available from specialist services if urgent help is needed.