What is CBT?
Cognitive behavioural therapy (CBT) is a structured, evidence-based approach that focuses on the connection between thoughts, feelings and behaviours. It is one of the most widely researched forms of therapy, with strong evidence for treating anxiety, depression, OCD and many other conditions.
How it works
CBT is typically short-term (12-20 sessions) and goal-oriented. You and your therapist will work together to identify unhelpful thought patterns and develop practical strategies for changing them. Sessions often include:
- Identifying automatic negative thoughts
- Testing beliefs against evidence
- Developing coping strategies
- Homework exercises between sessions
What conditions does CBT treat?
CBT has strong evidence for:
- Anxiety disorders (generalised, social, panic)
- Depression
- Obsessive-compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Eating disorders
- Insomnia
What to expect
CBT is collaborative and practical. Your therapist will not simply listen; they will actively work with you to develop strategies. Most people notice improvements within the first few sessions, though lasting change takes time and practice.
How CBT compares to other approaches
If CBT sounds too structured for you, person-centred therapy offers a more open-ended approach where you set the pace. If you want to understand the deeper roots of your difficulties, psychodynamic therapy explores how past experiences shape present patterns. Integrative therapists can blend CBT with other methods depending on what works for you. For trauma specifically, EMDR is an alternative that processes memories without the homework-based structure of CBT.
References
- Beck, A. T. (1979). Cognitive Therapy and the Emotional Disorders. Penguin Books.
- Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T. & Oh, D. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research. doi:10.1007/s10608-012-9476-1
- Butler, A. C., Chapman, J. E., Forman, E. M. & Beck, A. T. (2006). The empirical status of cognitive-behavioral therapy: A review of meta-analyses. Clinical Psychology Review. doi:10.1016/j.cpr.2005.07.003
- NICE (2011). Generalised anxiety disorder and panic disorder in adults: management (CG113). Link
Interested in CBT?
We can connect you with someone who specialises in cognitive behavioural therapy.
- I want to change unhelpful thought patterns
- I'm dealing with anxiety or panic
- I struggle with low mood
- I have a habit I want to break