What is CBT coaching?
Schema-focused Cognitive-Behavioral Therapeutic (CBT) Coaching aims to help clients gain a perspective about the root of their challenges and difficulties, after which the Coach and the Client work collaboratively to identify what might be the obstacles in front of the individual preventing them from reaching their full potential and what actions are needed for taking charge of their situation.
What is CBT?
CBT (Cognitive Behavioral Therapy) is an evidence based interactive therapy that suggests that changing unhelpful thinking patterns and behaviors can make us feel more self-aware and able to adjust our coping mechanisms. CBT prefers a ‘here and now’ approach, such that thoughts and behaviors that are maintaining the problems can be tackled, although there is some reflection on the past and what events or experiences might have started the difficulties for the client.
Schema-focus in details
The goal is to recognize, acknowledge, and validate your needs for attachment, intimacy, independence, self-assertion, liberation, and relaxation; to identify internal and external obstacles to achieving these goals; to explore their past and present origins; and to remove internal obstacles.
In general, when our needs and desires arise, memories of our experiences throughout our lives that relate to the satisfaction of these needs and desires also surface. Many psychological problems stem from the fact that our memories of social responses that rejected or invalidated our own desires and needs have an impact on the present, and therefore we often mistakenly assume that our environment would respond negatively to the expression of our desires in the present as well. These memories can appear as specific memories, internal dialogues, thoughts, vague bad feelings, or physical symptoms. In order to change, it is necessary to recognize these internal obstacles, name them, and separate them from external obstacles.
The processing and awareness of stimuli from the outside world and internal physical, mental, and emotional processes are collectively referred to as cognitive processes:
- The first stage of CBT coaching is based on familiarizing yourself with these cognitive processes.
- In the second stage, you practice observing these cognitive processes in yourself so that you can recognize them and separate the shadows of the past from actual events. For example: you will be able to recognize that what you think that another person thinks may differ from what they actually think. Past experiences leave their mark on the present, or in other words, like a pair of glasses, they magnify certain things and obscure others. For example, in a social situation, they magnify even the slightest sign of rejection, criticism, or oppression, while ignoring signs of affection, love, and praise, thus internally preventing you from gaining joyful new experiences. We call the process of regularly assuming that your desires and needs are unjustified and unacceptable to others, even before the other person has actually rejected you: a negative cognitive schema.
- In the third stage of CBT coaching, you strive to identify and name the schemas that characterize you and discover their role in the development of symptoms.
- In the fourth stage, you strive to question these schemas and discover new possibilities for satisfying your desires and achieving your goals.
During the sessions, I explain all the schema-focused CBT processes to you, and then, with the help of various tools (cognitive diary, list of logical errors (NATs), questionnaires, schema descriptions, cognitive flows), you begin to observe your internal processes. The aim of all this is to break old, ingrained patterns that limit the fulfilment of your desires and to create a new, more realistic and hopefully more joyful image of yourself, others, and the world.
How does a CBT Coach work by integrating CBT principles?
The CBT Coach creates a structured framework that empowers clients to recognize negative thought patterns, reframe their beliefs, and adopt adaptive and healthier behaviors. This powerful combination allows clients to develop practical strategies for addressing challenges and achieving personal goals. The CBT Coach follows certain protocols that are tried and tested and proven to be effective in helping clients resolve their difficulties. However, because there are no one-size-fits-all solutions to meet each client’s individual needs, there is some flexibility in the CBT approach to tailor them to the client.
What are low intensity and high intensity CBT coaching?
Low intensity CBT coaching is usually only 4-8 sessions lasting up to 30 minutes each, which are delivered weekly or fortnightly. These sessions usually focus on one or two key techniques due to the limited time of the treatment.
High intensity CBT coaching tends to last 8-30 sessions as it goes into more depth of the thoughts, feelings, looking at deep seated thinking and behavioral patterns and beliefs, and challenging the negative and unhealthy ones. 50-minute sessions are delivered weekly by the trained CBT Coach professional.
How does the CBT Coach ensure that they stay up-to-date and trained? Who monitors the CBT Coach’s work?
The CBT Coach must be able to present their educational qualification(s), certifications, references if requested by the client. Based on their credentials, the client will know that they meet the training standards needed for CBT knowledge and coaching experience, and they continue to advance their skills and competencies on a regular basis, which is vital throughout their professional career. It is critical that the CBT Coach regularly engages in supervision, where the coach is mentored by a senior CBT coach to guide them on the path of professional growth. The CBT Coach may also participate in intervision, where CBT Coach colleagues support each other professionally through reflective practice, learning from each other’s experiences and gaining new perspectives. All this is of course done in a manner that ensures anonymity and confidentiality.
Various CBT coaching techniques
- Learning the function of the CBT model
- Cognitive restructuring to examine cognitive distortions affecting thoughts and how to reframe them
- Recognizing NATs (Negative Automatic Thoughts), the often unconscious thoughts that can negatively influence how we interpret situations, react, and feel. NATs are often irrational, self-critical, and biased toward pessimism and they can worsen problems
- Role play, Inner work, Chair-work, and calming techniques are used in potentially challenging situations
- Guided discovery and questioning to help challenge unhelpful thoughts and consider different viewpoints
- Journaling technique and thought recording about NATs, beliefs, behavioral patterns experienced in certain situations, planning to develop positive and more realistic thoughts instead
- Positive activities to be scheduled as rewarding activities each day to help increase overall positivity and improve mood
- Situation exposure involving the listing of situations that cause distress and slowly exposing oneself to them until they lead to fewer negative feelings
- Systematic desensitization involving the learning of relaxation techniques to help cope with feelings in a difficult situation
- Homework, helpingpractice and develop the skills learned in the CBT coaching session; CBT assignments can help with becoming more familiar with the skills to be developed
- Mindfulness practices
What CBT coaching is not
A CBT coach is not a psychotherapist. My coaching practice does not focus immensely on the past, on bringing consciousness to the past including childhood events (like a psychologist or a psychoanalytic psychotherapist would do), rather, we will focus on the present and creating the future that you design for yourself and hope to achieve. Still, the help of the person-centered method, CBT coaching is a form of talking therapy designed to help clients overcome their current difficulties, drawing particularly on difficulties in the last few weeks, rather than difficulties from the past, allowing the client to express their feelings about relationships, childhood, thoughts, difficult situations.
A CBT coach is not a consultant. I will never tell you what to do. Instead, our coach-client relationship is about empowering you to create goals that light you up, with me acting as your guide, motivator and facilitator to reaching your goals.
A CBT coach is not a mentor. Mentors typically use their own life or career experiences to provide knowledge or to advise clients on a course of action. While I may utilize the wisdom and guidance from my own personal experiences, but it is to allow you to gain different perspectives as you embark on your own CBT coaching journey.
A CBT coach is nonjudgmental. My job as a CBT coach is not to determine if your choices or situation are right or wrong, good or bad. I accept who you are, and I help you design and achieve your goals and improve your life.
A CBT coach is not the client’s BFF. The coaching relationship is quite personal and intimate due to the vulnerable nature of client-coach interactions. Although it is normal for coaches and clients to establish a good rapport and care about each other, I do not interact with you as a best friend or family member might. I support you while remaining impartial and holding you accountable in a positive way.
Differences between CBT coaching and other therapeutic counselling
- CBT coaching is more protocol-led than most psychotherapies and counselling which prefer a more fluid approach. Therefore, CBT coaching has more structure and a general agenda for each session which is agreed between the coach and the client
- CBT protocols typically involve a structured approach, often encompassing assessment, formulation, active intervention, and maintenance/relapse prevention. These protocols aim to identify and modify maladaptive thoughts, emotions, and behaviors. CBT often utilizes techniques like cognitive restructuring, exposure therapy, and behavior activation
- CBT coaching is much more based in the ‘here and now’ (although do draw on the past) whereas psychoanalytic psychotherapy looks more at the past
- CBT coaching is quite an active therapeutic-like work, in that sessions will include discussing current ways of coping and looking at new, more adaptive ways. Sessions tend to be a mix of discussion, experiments, worksheets, writing down notes, role plays, chair-work, meditation, analyzing genograms, etc.
What is schema chemistry?
Schema chemistry refers to the tendency to feel strongly attracted to individuals who trigger and reinforce our deeply ingrained beliefs about ourselves and the world, known as schemas. These beliefs are often developed early in life and can significantly influence our relationship choices. In essence, it’s the feeling of “chemistry” or connection that arises from a relationship that mirrors and reinforces our existing schemas. Impact on relationships: schema chemistry can lead to repeated patterns of choosing partners who are not ideal, even when they seem initially attractive. This can result in ongoing relationship difficulties and a sense of dissatisfaction. Breaking the cycle: understanding schema chemistry is the first step in breaking free from these patterns. With the help of CBT coaching and self-reflection, individuals can challenge their core beliefs and develop healthier relationship choices.
Does PeakPotential work like counselling ot therapy?
The PeakPotential program combines CBT techniques with other performance strategy and skills development methods, but the CBT Coach is not a psychologist or psychotherapist. There is a sharp line between the professional fields of psychotherapy, coaching, mediation, etc. The CBT Coach does not go into an in-depth analysis of someone’s childhood, psyche or emotional problems, however, the coach is empathetic and a good listener, but rather focuses on developing new skills and competencies in individual employees or managers. The CBT Coach is very clear about the boundaries between coaching and therapy and should refer all clients to a mental health professional immediately if there is a suspicion that they may need it.
Can a corporate business use the PeakPotential program and CBT coaching to help low performing employees to become better at their jobs?
However effective, the PeakPotential program and CBT coaching cannot help reconcile an employee’s professional gaps or skills. Coaching and skills training should be voluntary and never forced on the employee or manager. Coaching is effective only to the extent that the client participates in the development process. The results of coaching and the PeakPotential program should never be used to justify negative opinions or reports about the participant or management. Instead, it should be seen as an opportunity to recognize, develop and improve staff by taking pride in participating in such programs.
Is the PeakPotential program only available for Executives?
On the contrary. While executive CBT coaching can be an effective tool for people in top management positions, other managers and individual employees at different career levels can benefit from the PeakPotential program.
If HR refers an employee to a Coach, does it mean that the company is not satisfied with them?
Not necessarily. It is difficult to determine the reasons for someone being referred to work with a coach without knowing more details and information. A lot can depend on the services a particular coach provides. If someone is unsure or uncomfortable about the assignment, ask HR or a supervisor for more information, what have you got to lose? Definitely consider attending a coaching session if you have never done so before, as you may be surprised to find that coaching has a lot to offer and can actually be a very powerful and useful process.
Tea Weber Solutions’ CBT coaching service does not cover the following areas:
- Crisis
- Psychosis
- Suicidal thoughts or condition
- Crisis induced by drug or alcohol abuse
- Prescription for psychiatric or other medication
If you are in crisis or feel that you are at risk of harming yourself or others, call Mental Health First Aid (116-123) or see a professional immediately. You can also contact the nearest emergency department! In an emergency, call 112 or 104 (ambulance).