Cognitive behavioural therapy (CBT) is a structured, evidence-based talking therapy that helps people understand how their thoughts, feelings, physical sensations and behaviours affect each other, and learn practical skills to change unhelpful patterns. It is effective for anxiety, depression, panic, OCD, PTSD and more, and typically involves weekly sessions with practice between them.
The core idea
How we interpret situations affects how we feel and what we do. Imagine a friend does not reply to your message:
- Thought: "They are angry with me."
- Feeling: anxious, hurt.
- Behaviour: avoid them, check the phone repeatedly.
A different thought, "They are probably busy", leads to different feelings and actions. CBT helps people notice unhelpful patterns and test more balanced alternatives.
What happens in CBT sessions
- Assessment: understanding the problem and setting goals.
- Formulation: mapping how thoughts, feelings, body sensations and behaviours keep the problem going.
- Skills and experiments: learning and practising techniques.
- Homework: short practice between sessions.
- Relapse prevention: a plan for staying well.
Common CBT techniques
- Thought records: writing down situations, thoughts and feelings, then looking for balanced alternatives.
- Behavioural activation: scheduling meaningful and enjoyable activities to lift mood.
- Graded exposure: facing feared situations gradually to reduce anxiety.
- Problem-solving: structured steps for practical difficulties.
- Relaxation and breathing.
What CBT helps with
Anxiety disorders, depression, panic attacks, OCD, phobias, PTSD, insomnia and stress, among others.
How long it takes
Often 6 to 20 weekly sessions, depending on the problem. Progress depends partly on practice between sessions.
Making CBT work
- Be honest with your therapist.
- Do the between-session practice.
- Expect some discomfort; change is hard.
- Track progress.
CBT is one of the main approaches used by our clinical psychologists.
Frequently asked questions
Is CBT just "positive thinking"?
No. CBT aims for balanced, realistic thinking and practical behaviour change, not forced positivity.
Does CBT work online?
Yes, research suggests CBT can be effective by video. See is online therapy effective.
Can CBT be combined with medication?
Yes. For some conditions, a combination works best; discuss with a psychiatrist.
