Cognitive Behaviour Therapy (CBT) is a structured, evidence-based form of psychotherapy that helps you identify the unhelpful thinking patterns — often called cognitive distortions — and the behaviours that are keeping you stuck. Drawing on Beck’s foundational model, CBT pairs cognitive work with behavioural activation: small, real-world experiments between sessions that test new approaches and build evidence for change.,Each session is collaborative, goal-oriented, and time-aware. You’ll learn practical tools — including thought records, behaviour experiments, and graded exposure where useful — and you’ll usually have homework that turns the work between sessions into the engine of progress. CBT is one of the most extensively researched therapies in the world, with strong evidence across anxiety, depression, OCD, PTSD, phobias, and many other concerns.
CBT helps you notice the thoughts and behaviours that are keeping you stuck and gradually shift them. It’s practical, structured, and skills-based.
CBT is more structured — sessions have themes, you’ll usually have homework, and progress is measured. Talk therapy can be more open-ended and exploratory.
CBT has strong evidence for anxiety disorders, depression, OCD, phobias, PTSD, insomnia, anger problems, and many other common mental health concerns.
Usually yes — small experiments, thought records, or behaviour changes. Homework is what makes change stick beyond the session.
Most people complete a course of CBT in 12–20 sessions. Some shorter protocols work in 6–8 sessions for specific issues.
It can. CBT is often combined with elements from other approaches when there’s significant trauma or long-standing patterns to address.
No. CBT is about realistic thinking, not forced positivity. It teaches you to test your thoughts against evidence — not to ignore difficult feelings.
Taking the first step is easier than you think — no pressure, just a conversation.
