Cognitive Behavioural Therapy (CBT)
What is CBT?
Cognitive Behavioural Therapy (CBT) is a talking therapy that helps us understand how our thoughts, emotions, and behaviours are connected — and how changing one can affect the others.
CBT is a practical approach that is widely used and has a strong evidence base. It is a structured, goal-focused and typically short to medium-term. This makes it a time-efficient option for those seeking lasting change. Whether facing a specific challenge or looking to improve overall mental health, CBT can empower us to take control and make meaningful changes in our emotional well-being and daily life.
What Can CBT Help With?
CBT is effective for a wide range of mental health concerns, including:
Anxiety, panic attacks and phobias
Depression and low mood
OCD and intrusive thoughts
PTSD and trauma
Stress and burnout
Low self-esteem
How Effective is CBT?
CBT is one of the most extensively researched forms of therapy and has consistently been shown to be effective in treating a wide range of mental health conditions. Numerous clinical studies and reviews have found that:
CBT is as effective as, or more effective than, medication for many anxiety and depressive disorders. Sometimes it can be most effective to consider a combination of medication and talking therapy.
It is recommended by the NHS and National Institute for Health and Care Excellence (NICE) as a first-line treatment for common mental health issues.
CBT can be adapted for couples and groups, and has been found to be as effective online as in person - making it accessible and flexible.
Because CBT focuses on developing practical skills and self-awareness, many people find it empowering and transformative — not just for managing symptoms, but for improving overall quality of life. It provides long-term benefits by equipping individuals with tools to manage future challenges.
What to Expect in a CBT Session
In your sessions, we will work together to map out how your difficulties evolved and how to make changes where old strategies are no longer serving you. An example of areas often included in CBT sessions:
Understand how your early experiences have created patterns of coping in the here and now
Using this understanding, along with goals, to guide progress.
Identify unhelpful thoughts and discover ways to balance thoughts and consider other perspectives
Discover practical coping strategies to use when triggered
Build confidence through behavioural changes, experimenting with new strategies
Developing tools to become your own therapist, so that by the end you can refer to your unique therapy blueprint
How Changing Behaviour Drives Progress
CBT is often described as a way to change our thoughts. However changes to what we do, our behaviours, is a powerful catalyst for change and a core principle of CBT. When we change what we do, it changes how we think and feel. When we’re feeling anxious, low, or overwhelmed, we often withdraw or avoid situations — which can reinforce negative thoughts and emotions. CBT helps to break this cycle by encouraging small, manageable behavioural changes that lead to helpful outcomes. For example, engaging in activities that bring a sense of achievement or connection can boost mood and challenge unhelpful beliefs. Over time, these new behaviours create a feedback loop that supports healthier thinking and emotional resilience.
