If you’ve heard of CBT but aren’t sure what it involves, you’re not alone. It’s one of the most widely used approaches in talking therapy, and its ideas can be surprisingly practical.
CBT stands for Cognitive Behavioural Therapy. Here’s a plain-language guide to how it works, what a session can look like, and who it may help.
The basic idea
CBT is built on the idea that our thoughts, feelings and behaviours are connected. The way we interpret a situation affects how we feel, and how we feel affects what we do. When those patterns become unhelpful, they can keep us stuck.
For example, imagine a friend doesn’t reply to your message. If your first thought is “they’re angry with me”, you might feel anxious, then withdraw or keep checking your phone. A different thought, such as “they’re probably busy”, leads to a very different feeling and response. CBT helps you notice these thoughts and consider whether they’re accurate and useful.
What happens in CBT?
CBT is usually practical and focused on the present. It tends to involve:
Identifying patterns. Noticing the thoughts, feelings and behaviours that keep a problem going.
Questioning unhelpful thoughts. Looking at the evidence for and against a worry, and finding more balanced ways of seeing things.
Trying new behaviours. Gradually testing out new responses, such as facing a feared situation in small steps rather than avoiding it.
Building skills. Learning tools you can use between sessions, such as thought records, relaxation techniques or problem-solving.
Setting goals. Agreeing together on what you’d like to change and checking in on progress.
Sessions are collaborative. You aren’t told what to think, and you work as a team with your counsellor.
What can CBT help with?
CBT is commonly used for:
Anxiety, worry and overthinking
Low mood
Stress
Sleep difficulties
Panic and phobias
Unhelpful self-criticism and low self-esteem
Research supports it for many of these concerns, but it doesn’t suit everyone. Some people prefer to explore their feelings and past experiences more deeply, which other approaches focus on more.
Is CBT right for me?
CBT may suit you if you like a structured, practical approach and are happy to try things between sessions. It may feel less helpful if you mainly want space to talk through grief, relationships or life changes without a set structure. There’s no single “best” approach, and a good counsellor will adjust to what works for you.
Counsellor, psychologist or psychiatrist: who offers CBT?
In Australia, CBT is delivered by a range of professionals; training and scope vary. In my practice, I draw on CBT-informed tools, alongside a warm, person-centred approach.
Taking the first step
If you’re curious about whether this kind of approach would help, a good first step is a conversation. I offer a free 15-minute consultation where you can ask questions and see how it feels.