What Is CBT and Could It Help Me?
Cognitive Behavioural Therapy is the most researched therapy in the world. Here's what it involves.
What CBT Is
Cognitive Behavioural Therapy (CBT) is a talking therapy that helps you manage problems by changing the way you think and behave.
It's based on the idea that your thoughts, feelings, physical sensations, and actions are interconnected — and that negative thoughts can trap you in a vicious cycle.
CBT is the most widely recommended therapy on the NHS and has strong evidence for anxiety, depression, OCD, PTSD, phobias, and many other conditions.
What Happens in CBT
You work with a therapist to identify unhelpful thought patterns and beliefs.
You learn to challenge these thoughts: 'Is this thought based on facts or feelings? What would I say to a friend?'
You practise new behaviours that break negative cycles.
You may have 'homework' between sessions — practising skills in real life.
CBT is typically 6-20 sessions, making it relatively short-term compared to other therapies.
Try This Now
Thought record: Write down a situation that upset you. Then write: What was the thought? What emotion did it cause? What evidence supports the thought? What evidence contradicts it? What's a more balanced thought?
Behavioural experiment: If you believe something bad will happen (e.g., 'If I speak up, everyone will judge me'), test it. Speak up once and see what actually happens vs what you predicted.
Activity scheduling: Plan one enjoyable and one achievement-based activity into tomorrow. Depression removes these naturally — putting them back deliberately is a core CBT technique.
When CBT Might Be Right for You
If you want a structured, practical approach to managing your mental health.
If you're willing to do work between sessions.
If your difficulties involve unhelpful thinking patterns or avoidance behaviours.
You can access CBT through your GP, self-referral to NHS Talking Therapies, or privately. Waiting times vary, but self-help CBT resources can help in the meantime.