A diagram explaining Cognitive Behavioral Therapy (CBT). It shows a cloud labeled 'Thoughts', overlapping circles labeled 'Emotions', a person doing yoga labeled 'Behaviours', and a hand clapping labeled 'Symptoms'. The caption reads, 'What you think and do affects the way you feel.'

What is Cognitive Behavioural Therapy?

CBT follows a structured, goal-oriented approach to therapy. CBT is evidence-based, aimed to help you understand how your thoughts, emotions, physical sensations and behaviours are all connected. These connections form what we call a ‘maintenance cycle’ – a pattern that keeps us feeling overwhelmed or stuck.

We can sometimes get caught in these cycles – relying on short-term coping strategies to try and feel better, but then unintentionally keep the problem going. Unhelpful thoughts can cause emotional distress, making it more likely that we continue those same behaviours, even when they are not serving us – creating a loop that’s hard to break on our own.

By learning to recognize and challenge unhelpful patterns, CBT empowers you to manage stress, anxiety and low mood more effectively. CBT encourages you to collaborate with your therapist to identify your therapeutic goals and is a short-term therapeutic approach designed to help you make long-lasting changes in your everyday life.

 FAQs

  • No you do not need a diagnosis to start therapy!

    As a therapist, it is not my job to diagnose. I work with you to pinpoint the symptoms/feelings/ thoughts that are bothering you the most and help to work on reducing these. Even without a diagnosis, we can get caught in unhelpful cycles and want to work towards self-growth!

  • It is very normal to feel nervous about attending your first therapy appointment.

    Firstly, you should expect me to send you a zoom link for your session upon confirmation of booking.

    In the first session, I will explain what to expect from the process of therapy: Assessment, Formulation and Treatment. Usually, we go through what I call “admin of the session”, ensuring you are aware and happy with the therapy agreement, confidentiality and safeguarding.

    The rest of the session is for me to learn about you! What has led you to wanting to engage in therapy? What do you want support with? Have you had any previous experience in therapy? What do you expect of the therapy process and what do you want to achieve? What are your strengths and supporters?

  • CBT Usually consists of weekly 50 minute sessions.

    I follow NICE Guidance (The National Institute for Health and Care Excellence). So, how long CBT takes can be dependent upon the symptoms you are struggling with. The NICE Guidance also allows for flexibility dependent upon the person’s needs and goals. CBT can last anywhere from 6 to 20 sessions.

  • CBT based focused on how our thoughts, feeling, behaviours, and how our bodies feel physically, are all connected. CBT helps you to break these connections by identify unhelpful thoughts and behaviours, to challenge them and help you feel better, providing long-lasting change.

    Counselling provides a safe and confidential space to help you gain a better understanding of your feelings and thought processes. Counsellors offer support and guidance to help you to find your own solutions.

  • Yes!

    Research generally shows that online CBT is as effective as in-person. Online CBT can effectively treat depression and anxiety. Online therapy also offers great benefits such as flexibility, easily fitting appointments around your own routine and from the comfort of your own home.

  • CBT aims to help individuals face their challenges. This can sometimes bring up difficult emotions. While this may feel uncomfortable at first, it’s part of the healing process. Most people find that CBT helps them gain better control over their thoughts and emotions over time, leading to improvements in their well-being.

  • Yes, homework is a significant component of CBT.

    Between sessions, clients are often given tasks or exercises to practice skills learned in therapy. This may include journaling, thought records, or engaging in activities that challenge negative thoughts. Changes made outside of the session are often a great indicator of therapeutic success and reaching your goals.

  • CBT is highly effective for conditions such as Anxiety disorders, Depression, OCD, Phobias, PTSD, Sleep problems, Stress and life transitions. CBT is focused on the present and on solving current problems. So, if you’re open to exploring and challenging your thought patterns, and if you’re willing to practice new skills in your daily life, CBT can be a great fit. CBT adopts a structured approach and goal-oriented, which can make it appealing to people who prefer a more active, solution-focused approach.