Cognitive Behavioural Therapy (CBT)
CBT isn't about simply “thinking positively” or being told to change the way you think. It's about understanding what is happening for you and finding practical strategies that fit your circumstances.
Cognitive Behavioural Therapy (CBT) is a practical, evidence-based form of therapy
that looks at the connection between the way we think,
how we feel and what we do.
When we are struggling with anxiety, low mood, low self-esteem or other difficulties, it can sometimes feel as though we are stuck in patterns that are difficult to change. CBT can help you understand these patterns and, importantly, find ways to do things differently.
Together, we might look at the thoughts, beliefs and behaviours that are keeping you stuck.
We can then work on developing new ways of thinking and responding, as well as
making changes in your day-to-day life.
I work collaboratively with you, so we can focus on what matters to you and work at a pace that feels manageable. CBT often involves trying things between sessions, because practising new skills in everyday life is an important part of making lasting changes.
You don't need to know exactly what's wrong or have everything figured out before starting therapy. That's something we can work out together.
If you think CBT therapy is the right choice for you please contact me or if you'd like to find out about CBT in more detail, continue reading below.
What to Expect
Starting therapy can feel like a big step, particularly if you haven't had therapy before. You might be wondering what you'll be expected to talk about, whether you'll be judged, or simply what actually happens in a session.
There isn't a set script for CBT. Your treatment will be tailored to you, your difficulties and what you would like to get from therapy.
What a CBT session looks like
Sessions are usually structured, but there is plenty of room to talk about what's important to you.
We might start by checking in on how things have been since our last session and looking at anything you've noticed or tried. We can then agree what would be most useful to focus on during that session.
Depending on what you're working on, we might explore:
• Patterns in your thoughts, feelings and behaviours
• Situations that you find difficult or tend to avoid
• Unhelpful beliefs or assumptions that may have developed over time
• Ways of responding differently to difficult thoughts and feelings
• Practical strategies to help you manage your difficulties
• Small changes you can try between sessions
You will never be expected to have all the answers. Therapy is something we work on together, and I'll help you make sense of what is happening and decide what might be helpful to try next.
Will I have homework?
CBT often involves trying things between sessions. This might be keeping a thought diary, practising a particular technique, approaching something you've been avoiding, or simply noticing patterns in your everyday life.
I don't see this as traditional “homework”. It's an opportunity to practise what we've discussed in therapy and see how it works in real life. We'll always agree together what feels realistic and manageable.
How long will treatment take?
Everyone is different. The length of therapy depends on what you're struggling with, what you want to achieve and how things develop during treatment.
We'll regularly review how you're getting on and make sure we're focusing on what is most useful for you. The aim isn't to keep you in therapy indefinitely, but to help you develop skills and understanding that you can continue to use for yourself.
Who can CBT help?
CBT can be helpful for a wide range of difficulties. You don't need to have a diagnosis to benefit from therapy — sometimes you simply know that things aren't feeling right and want some help understanding what's going on.
I work with adults experiencing difficulties including:
• Anxiety and worry – including generalised anxiety, panic, health anxiety and social anxiety
• Low mood and depression – including feeling stuck, withdrawn or unable to enjoy things
• Low self-esteem – struggling with confidence, self-criticism or feeling that you're not good enough
• Stress and overwhelm – when life feels difficult to manage or you're constantly running on empty
• Trauma and difficult experiences – including experiences that continue to affect you in the present
• Phobias and fears – where anxiety or avoidance is getting in the way of everyday life
• Work-related difficulties – including stress, confidence, perfectionism and difficulties managing pressure
• Difficult life changes – such as relationship breakdown, bereavement, career changes or other significant transitions
Sometimes difficulties overlap. For example, anxiety can affect your confidence, low
self-esteem can contribute to low mood, or a difficult experience can leave you feeling constantly on edge.
You don't have to arrive knowing exactly what you need help with. Part of our first conversations can be about understanding what's been happening for you and deciding together whether CBT is the right approach.
I also offer EMDR therapy, which can be particularly helpful when difficult or traumatic experiences continue to have an impact on how you feel, think or respond today.
If you have any further questions, check out the FAQ page.