What is Cognitive Behavioural Therapy?
CBT is one of the most researched and effective forms of talking therapy available. Here’s what it is, how it works, and what to expect.
The basics
Cognitive Behavioural Therapy (CBT) is a structured, evidence-based form of talking therapy that explores the links between your thoughts (cognitions), feelings, physical sensations, and behaviours. The core insight of CBT is that it is not events themselves that upset us, but the meaning we attach to them.
For example, two people receive the same critical feedback at work. One thinks “This means I’m a failure,” feels devastated, and avoids their manager for the rest of the week. The other thinks “This is useful information,” feels mildly disappointed, and uses the feedback to improve. Same event — completely different outcomes because of different interpretations.
CBT helps you identify and change the unhelpful thinking patterns and behaviours that are contributing to your difficulties — replacing them with more balanced, realistic ways of thinking and responding.
The process
How CBT works
A typical course of CBT follows a clear, structured process.
Understand the connection
CBT explores how your thoughts, feelings, body sensations, and behaviours all influence each other. A negative thought can trigger a feeling, which leads to a behaviour, which reinforces the thought — a vicious cycle. Understanding this connection is the first step to breaking it.
Identify patterns
Together we identify the specific thinking patterns and behaviours that are contributing to your difficulties. This might involve keeping a thought diary or recording situations that trigger difficult emotions.
Challenge and change
We then work to challenge unhelpful thoughts — examining the evidence, looking at things differently, and testing beliefs through behavioural experiments. At the same time, we work on changing unhelpful behaviours such as avoidance.
Build lasting skills
CBT is skills-based. By the end of therapy, you will have a personal toolkit of strategies you can use independently — not just during the difficult times, but as ongoing tools for mental health maintenance.
The CBT model
The five areas model — how thoughts, feelings, body, and behaviour connect
Situation / Trigger
An event or memory that starts the cycle
Thoughts
“This always happens to me”
Emotions
Sadness, fear, anger
Body
Tension, racing heart
Behaviour
Avoidance, withdrawal
Each area affects all others — CBT intervenes at any point in the cycle
Setting the record straight
Common myths about CBT
Myth: CBT is just positive thinking.
Reality: CBT is about developing balanced, realistic thinking — not forcing yourself to think positively. In fact, research shows that unrealistic positive thinking can be harmful. CBT teaches you to evaluate thoughts accurately.
Myth: I need to talk about my childhood.
Reality: CBT is present-focused. While your history may be relevant, therapy focuses primarily on what is happening now — the current thoughts and behaviours that are keeping you stuck — rather than extensive exploration of the past.
Myth: CBT only works for mild problems.
Reality: CBT has strong evidence for moderate-to-severe depression, anxiety disorders, PTSD, OCD, eating disorders, and many other conditions. It is recommended by NICE as a first-line treatment for many serious mental health difficulties.
Myth: It takes years of therapy.
Reality: CBT is typically short-term, ranging from 6 to 20 sessions depending on the issue. Many people see significant improvement within 8–12 sessions. It is structured and goal-oriented by design.
What to expect from CBT sessions
Each session typically lasts 50 minutes. A course of CBT usually consists of between 6 and 20 sessions, though this varies depending on the nature and severity of the difficulties you are working on.
Sessions are collaborative and structured. Between sessions, you may be asked to complete some short tasks — such as keeping a thought diary, trying a new behaviour, or practising a skill. These “homework” tasks are an important part of CBT, helping you apply what you have learned to real life. You will never be asked to do anything you are not comfortable with.
Your first session
The first session is an assessment. We will talk about what has been troubling you, your background, and what you are hoping to get from therapy. This is also a chance for you to ask questions and get a sense of whether you feel comfortable working with Karyn. There is no pressure or obligation.
Is CBT right for me?
CBT works well for most people experiencing anxiety, depression, panic, and related difficulties. It is particularly well-suited to people who prefer a practical, structured approach and want to develop skills they can use independently. If you are unsure whether CBT is the right approach for your situation, please get in touch — Karyn will be happy to discuss your options.
Take the first step
Ready to give CBT a try?
Contact Karyn today to discuss how CBT can help with your specific difficulties.