Cognitive Behavioural Therapy (CBT) is one of the most widely used forms of talking therapy in the UK. It is a structured, practical approach that focuses on the connection between your thoughts, feelings, and behaviours. By identifying unhelpful patterns and learning new coping strategies, CBT can help you manage difficulties in a more balanced and effective way.

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What Is Cognitive Behavioural Therapy?

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CBT is based on the idea that our thoughts, feelings, and actions are closely linked. Negative thinking patterns can trap us in cycles of distress, leading to problems such as anxiety, low mood, or low self-esteem.

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In CBT, the counsellor works collaboratively with you to explore these patterns, challenge unhelpful beliefs, and develop healthier ways of thinking and responding. The focus is on the “here and now” rather than dwelling on the past, although your experiences are always respected as part of your story.

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The Core Principles of CBT

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CBT works by breaking problems down into smaller, more manageable parts. Together, you and your counsellor will:

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• Identify negative or unhelpful thought patterns

• Explore how these thoughts affect your feelings and behaviours

• Challenge and reframe unhelpful beliefs

• Practise new coping skills and strategies for everyday life

 

How CBT Can Help

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CBT has been shown to be effective for a wide range of difficulties, including:

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• Anxiety disorders (general anxiety, social anxiety, phobias)

• Depression and low mood

• Panic attacks

• Obsessive-Compulsive Disorder (OCD)

• Post-Traumatic Stress Disorder (PTSD)

• Sleep difficulties

• Stress and worry

• Low self-esteem

 

The Benefits of CBT

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Many people find CBT helps them to:

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• Gain a clearer understanding of their thought patterns

• Reduce feelings of anxiety, stress, or low mood

• Learn practical techniques to manage day-to-day challenges

• Build resilience and problem-solving skills

• Develop more balanced and positive ways of thinking

• Feel more in control of their wellbeing

 

What to Expect in a CBT Session

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CBT is often more structured than other forms of counselling. In your sessions, you and your counsellor will usually agree on goals and focus areas to work on together.

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You may be introduced to practical exercises, such as keeping thought diaries, practising relaxation techniques, or trying out new behaviours between sessions. These “home practice” activities are an important part of CBT and help you put what you learn into action.

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A Collaborative and Empowering Approach

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CBT is a collaborative process—you and your counsellor work as a team. The aim is not to tell you what to think, but to support you in developing tools that empower you to manage difficulties more effectively.

Many people find CBT gives them lasting skills they can continue to use long after therapy ends, making it a practical and empowering approach to change.