Cognitive Behavioural Therapy (CBT) is a form of talking therapy. This therapy aims to help manage problems by changing thought and behavioural patterns.
CBT is generally used to treat anxiety and depression. It can also be used to help with a range of mental health conditions, behavioural issues, and difficult emotional periods you may be experiencing.
Those undergoing CBT focus on dealing with problems positively. They can find practical solutions to improve their mental wellbeing.
Table of contents
- How does CBT work?
- The core principles of CBT
- What mental health conditions does CBT treat?
- What happens during CBT?
- Looking to start CBT?
How does CBT work?
CBT is a pragmatic approach to therapy, that focuses on breaking unhelpful cycles. It helps to identify and change negative thought patterns and behaviours through talking therapy sessions. These skills can be used day-to-day to help towards a healthier and more positive mindset.
Changing thought patterns
CBT aims to help you recognise unhelpful thoughts that contribute to anxiety, depression, or other mental health conditions. Through guided techniques, you can learn to challenge these thoughts and replace them with more balanced, realistic perspectives.
Changing behavioural patterns
Your actions can play a key role in how you feel. CBT may encourage positive behavioural changes by helping you break habits that reinforce distress. This could involve gradual exposure to fears, building healthier routines, or developing coping strategies for stressful situations.
The core principles of CBT
The structured approach of CBT makes it one of the most used therapies for a range of mental health conditions.
The approach is based on the idea that thoughts, feelings, and behaviours are connected. By changing negative thought patterns and behaviours, it is believed that people can improve their mental well-being.
The core principles of CBT include:
- Thoughts influence emotions and behaviour: The way we think affects how we feel and act. Negative thoughts can reinforce anxiety and periods of depression, while balanced thinking can improve mood and decision-making.
- Identifying and challenging negative thoughts: CBT helps people recognise unhelpful thoughts and replace them with more realistic, constructive ones. This can be incredibly helpful for those struggling with anxiety, or those who are struggling to find positivity day-to-day.
- Behavioural changes lead to emotional improvements: Taking positive actions, even small ones, can help break negative cycles and improve mental health. CBT can help facilitate a more positive lifestyle and, by recognising unhelpful thoughts, you can develop a happier and healthier mindset.
- Practical and goal-oriented approach: CBT is focused on solving specific issues with structured strategies, often involving exercises and real-life applications.
- Skills for long-term change: Individuals can learn lifelong strategies to manage future challenges and help prevent relapse into negative thinking patterns. This could be breathing exercises, challenging negative thoughts, behavioural experiments, or a range of other techniques.
What mental health conditions does CBT treat?
CBT is one of the standard approaches to treating anxiety and depression. However, it can be useful for a wide range of mental health conditions, including:
- bipolar disorder
- personality disorders
- panic disorder
- obsessive-compulsive disorder
- post-traumatic stress disorder
- eating disorders
What else can CBT help with?
CBT can also help with issues beyond mental health conditions. It is commonly used for:
- sleep issues
- problems related to substance abuse
- phobias
- stress management
- chronic pain management
- improving relationships
- habit reversal
What happens during CBT?
CBT consists of several sessions. The number of sessions varies depending on how much support you feel you need.
Starting CBT
To begin CBT, you will follow a referral route. This will be either through the NHS, a private health care provider, or self-referral.
In your first session, you can expect an initial assessment. This will help to identify problems and establish treatment objectives and personal goals. The initial session is also important for establishing trust between the patient and the therapist and almost serves as an icebreaker.
During CBT
CBT is a talking therapy, and the session structure generally consists of:
- discussing thoughts, behaviours, and emotions
- recognising negative thought patterns
- using evidence-based techniques to challenge unhelpful beliefs
- learning skills and coping strategies
You can learn how to use what you’ve covered outside the sessions. Personal development and staying consistent with your new techniques are a large part of CBT.
Applying what you’ve learned
CBT is intended as a long-term solution, and it is designed to adapt your ways of thinking. Throughout your therapy, and once you’ve finished the sessions, you will aim to reinforce new thought patterns to maintain and continue with your progress.
Looking to start CBT?
If you want to start CBT to treat anxiety, depression, or another mental health condition, find out more about talking therapy.
To discuss our therapy options and find the type of talking therapy best suited to your needs, you can contact us or request a free confidential call back from one of our trained assistant psychologists.
As the UK’s largest private mental health partnership, we're dedicated to supporting children, adults, families, and organisations nationwide. Let's start your journey towards clarity and support today.
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