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Cognitive Behavioural Therapy (CBT) is a structured, goal-focused talking therapy that helps you understand how your thoughts, feelings, behaviours and physical sensations are connected. It is practical, collaborative and centred on the difficulties you are facing now, rather than focusing solely on the past.
“Our thoughts shape how we feel and how we act.”
CBT helps you uncover the patterns that influence your mood. When we feel low, anxious or overwhelmed, our minds can fall into automatic thought cycles. Over time, these can become habitual responses. Together with your therapist, you’ll learn to recognise these patterns, gently question them, and develop healthier, more balanced ways of responding.
How CBT Works
Our thoughts, emotions, behaviours and physical feelings are closely linked. When one changes, the others often follow. Think of it as a domino effect – one small shift can set a positive change in motion.
CBT gives you practical tools to:
- Notice and understand unhelpful thinking patterns
- Challenge thoughts that may not be accurate or helpful
- Build coping strategies for difficult emotions
- Reduce avoidance and increase confidence
- Develop more balanced and constructive responses
A common CBT question might be:
“What evidence is there that this thought is true?”
By learning to pause and reflect in this way, you can begin to regain a sense of control and clarity.
What Can CBT Help With?
CBT is an evidence-based therapy and is widely recommended for a range of mental health difficulties. It can be used on its own or alongside medication where appropriate.
It is commonly used to support:
- Depression, including postnatal depression
- Anxiety difficulties, including social anxiety, phobias and obsessive compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Eating disorders, such as anorexia and bulimia
- Bipolar disorder
- Personality disorders
CBT can also help with:
- Sleep problems, including insomnia
- Difficulties with alcohol or drugs
- Long-term or chronic pain
- Irritable bowel syndrome (IBS)
- Chronic fatigue syndrome (CFS)
What to Expect
CBT is usually time-limited, often lasting between 8 and 12 sessions, although this can vary depending on your needs. Sessions are structured and focused, with space to explore your experiences while also learning practical techniques you can apply in everyday life.
You and your therapist will work together to set clear goals and track progress. Between sessions, you may be invited to practise new strategies, helping you build confidence and lasting change.
