CBT for student wellbeing and academic success

Cognitive Behavioural Therapy (CBT) is one of the most popular forms of therapy in the world along with psychodynamic and person-centred models of delivery. This is due to its strong backing of research and evidence, accessibility, and its short-term, goal-oriented nature.

As students with looming deadlines and assignments, quick and accessible support is important so you can get back on track with your academic studies. CBT is a powerful goal-oriented form of therapy that can help students get back on track – particularly when faced with immediate concerns surrounding academic stress, financial pressure, relationship problems and more.

Read on to discover more about what CBT is, how it can help you academically, in your personal pursuits and online therapy and CBT resources to help you get support as soon as possible.

What is CBT?

CBT is a type of talking therapy that focuses on your beliefs and attitudes, and how they affect your feelings and behaviours. It’s used to help an individual challenge negative and/or unhelpful thoughts into more constructive ones that ultimately help someone cope better in issues they’re facing.

CBT can be used to help treat a range of issues, including:

• Anxiety

• Bipolar disorder

• Borderline personality disorder

• Depression

• Eating disorders

• Obsessive compulsive disorder (OCD)

• Panic disorder

• Phobias

• Post-traumatic stress disorder (PTSD)

• Psychosis

• Sleep problems

• Problems related to alcohol misuse

CBT for students in practice

A student may have a thought such as “I didn’t stick to my study plan, so I’m going to fail my exam”. This can be categorised into “all-or-nothing” thinking, which is ultimately unhelpful for the student who needs to pass the exam.

The CBT therapist or counsellor would help the individual understand how this is not necessarily fact, and encourage the student to ask themselves questions such as:

• "What evidence do you have that not sticking to the plan means you will definitely fail?"

• "What is the worst that could happen, and how would you cope if it did?"

• "Have you ever performed well on an exam despite some disruption to your study plan in the past?"

• "What would you tell a friend who had this exact thought?"

• "Are you viewing this as black and white, when there might be shades of grey?"

The therapist can then work with the student to reframe thoughts into more constructive ones. Such as "I didn't stick to my study plan, but I can use what time I have left to get as much studying in as I can”. Note that this is not to minimise or dismiss the original thought(s), but rather reframe them into something truly beneficial to reduce negative feelings.

Related article: How to look after your mental health while studying

Related article: Dealing with exam stress and deadlines

How effective is CBT for students?

Studies have shown CBT to be effective for students. Newcastle University's in-house CBT service evaluated 605 referrals in its first three years to analyse its effectiveness. The service reported a 47.3% recovery rate using NHS criteria, with outcomes deemed comparable to or better than general NHS services for students and young adults. 

While there are no real numbers on the amount of CBT-led counselling services in UK universities, it’s not uncommon for university counsellors to adopt an integrated approach to counselling where they use several techniques to support a student’s unique case.

How can CBT support students?

The example above is just one of many ways a student can work with a counsellor to manage negative thoughts about a situation. Here are some other ways CBT can support students.

Challenge negative thoughts

CBT therapists play a key role in educating their clients – students included – about cognitive distortions (unhelpful thinking styles). This helps students identify where their thoughts fall into when they are thinking of something negative that’s causing distress. They encourage students to challenge thoughts with evidence to facilitate more helpful ways of reframing a situation.

Build confidence in social settings

College and university can be a stressful time socially. When you’re far away from friends and family, having to make new connections in a totally new environment can often be quite daunting. CBT can help you to better manage social settings and calm anxieties around meeting new people and making new connections.

Build confidence academically

Some courses require students to give presentations, which in some instances can be anxiety-inducing for some. There may be thoughts of ‘forgetting your lines’ or ‘looking like a fool’. CBT can help students challenge these thoughts into more helpful ones, such as ‘I’ll bring some flash cards/reminders in case I miss my line’ or ‘my peers are more focused on their own presentations!’.

Improve coping skills during stressful times

Relationships, loneliness, finances and a myriad of other issues can crop up during student life. With CBT, students can learn to identify and reframe negative thoughts. In time this can help ‘train your muscles’ in this area, by being able to recognise how thoughts influence emotions and behaviours.

Related article: How can I cope with anxiety as a student?

Related article: What is student wellbeing? 

Related article: Things you need to know as a student before starting a course

Living away from home as a Student

How to seek CBT support as a student

Through your institution

Most colleges and universities offer an on-site counsellor you can access for free. This often includes CBT, or an integrated approach to sessions, depending on the individual.

Self-referral

The NHS allows individuals to access talking therapies by filling out an online form. Known as NHS Talking Therapies (previously IAPT), you don’t need a GP for a referral.

Though a Student Assistance Programme

Ask your institution if they have a Student Assistance Programme (SAP) in place. They can provide in-the-moment support when a student counsellor isn’t available, or your NHS self-referral is taking longer than it should. HA | Wisdom Wellbeing’s SAP offers digital CBT through SilverCloud – which makes it accessible to use at the comfort of their own home.

Speak to your tutor

Tutors are often the first people students speak to when they are struggling to cope. While they may not have the tools and/or qualifications to support you, they’ll know where to signpost the right information so you can get the help you need.

How can a Student Assistance Programme help?

As mentioned, an SAP can help students access CBT online. Our qualified counsellors assess every caller individually to ensure from their clinical perspective that they are right for CBT. Our SAP can also support students by offering in-the-moment support using a solution-focused brief therapy model, to help individuals receive counselling support that’s quick (usually 6-8 sessions) and is goal-oriented.

Conclusion

CBT has numerous benefits for students and can really help improve academic performance as well as overall wellbeing. By understanding thoughts, feelings and behaviours in sessions with a CBT therapist, students can learn more about how their thoughts can be categorised, and how to reframe them into more helpful thoughts that lower feelings of anxiety, depression and other mental health concerns.