What is CBT? A simple guide to how it works
You've probably heard of CBT, maybe from your GP or a friend, but what actually happens in it? Here's a plain, jargon-free guide to cognitive behavioural therapy, what a session looks like and whether it might suit you.
- Plain-English guide
- Qualified CBT therapists
- Sessions by video
CBT in a nutshell
CBT stands for cognitive behavioural therapy. It's a talking therapy that helps you manage problems by changing the way you think and the way you behave. It's based on the idea that your thoughts, feelings, physical sensations and actions are all connected, and that negative patterns can trap you in a cycle.
"Cognitive" refers to your thoughts, beliefs and the meaning you give to things. "Behavioural" refers to what you do. CBT helps you notice how the two affect each other, then gives you practical ways to break unhelpful patterns.
Unlike some therapies, CBT deals mostly with your current problems rather than focusing on your past. It was developed by Aaron Beck in the 1960s and is now one of the most widely used talking therapies in the UK.
What actually happens in CBT
Every therapist works a little differently, but most CBT follows a similar shape.
Breaking it down
You and your therapist take a problem and split it into smaller parts: the situation, your thoughts, your feelings, your body's reactions and what you did next.
Spotting patterns
Together you look for thoughts or habits that aren't helping, such as expecting the worst, being very hard on yourself, or avoiding things.
Trying something new
Your therapist helps you find more balanced ways of thinking and new things to try, so you can see what actually happens rather than what you feared.
Homework
Between sessions you'll usually practise something, like keeping a thought diary or taking a small step you've been putting off. This is where much of the change happens.
What CBT does well, and its limits
CBT suits people who like structure, clear goals and practical tools. It's usually shorter term, often somewhere between six and twenty sessions, and the skills you learn are yours to keep. It's well researched for anxiety and depression in particular.
It isn't for everyone, though. It asks you to put in effort between sessions, and because it focuses on the present, it may not go deep into past experiences if that's what you need. If you'd rather talk things through more freely, person-centred or psychodynamic therapy might suit you better. To find out about working with one of our therapists, see our online CBT page.
Starting is simpler than you think
Reaching out is often the hardest part. From there, we'll guide you through each step.
Get in touch
Fill in our short contact form and tell us the best time to call. Share as much or as little as you like.
We'll call you
We'll ring at the time you chose for a relaxed, no-pressure chat about what's going on and what you'd like help with.
Start your sessions
We'll match you with a therapist who suits you and send a secure video link. Then you just log on.
Common questions: what is CBT?
CBT stands for cognitive behavioural therapy. "Cognitive" is about your thoughts and beliefs, and "behavioural" is about your actions. The therapy looks at how the two affect your feelings.
No. CBT isn't about telling yourself everything is fine. It's about looking at your thoughts honestly and finding a more balanced, realistic view, which may still include difficult things.
It's usually a shorter-term therapy, commonly between six and twenty weekly sessions. It depends on what you're working on and how you're getting on.
Yes. CBT works well by video because it's structured and skills based. Many people find it easier to fit into their week without travelling. Find out more about online CBT with us.
Counselling is a broad term for talking therapies. CBT is one specific type, more structured and goal focused than many others. Our What is counselling? page explains more.
You'll find our current prices on our fees page. Sessions last 50 minutes.
Ready to try CBT?
Send us a message and we'll get back to you within 24 hours to arrange a call at a time that suits you.
Opening hours
- Monday – Friday9:00 – 20:00
- Saturday10:00 – 15:00
- Sunday10:00 – 15:00
We can't offer crisis support. If you're in danger or feel unable to keep yourself safe, call 999 or go to A&E. You can call Samaritans free, day or night, on 116 123, or NHS 111 (option 2 for mental health). See our crisis support page for more.