Cognitive Behavioural Therapy (CBT) has gained a lot of traction for a treatment approach for anxiety, low mood and trauma. It sometimes gets the ‘magic wand’ ‘cure all’ label, but what is it really? And is it actually helpful?
As a therapist trained in CBT, I’ve used CBT tools and techniques with many (if not all) of my clients, and here is the key: it’s not all about “positive thinking” or tricking your brain into ignoring your problems. It’s about learning how your thoughts, feelings, and behaviours interact — and finding practical ways to shift patterns that keep you stuck.
CBT doesn’t work for everyone in every situation. But for many, it is direct, proactive and effective. So here is how it works:
What Is CBT, Really?
- CBT’s main focus is on three key components – Your thoughts; Your feelings and Your behaviours
- It focuses on the connection between these key components
- The idea that changing how you think can change how you feel and act
- Not “just think positive” — more like: Catch the negative thought; notice the patterns; challenge the negative thought/cycle and then reframe it to a more positive response.
What CBT Looks Like in Practice
- Identifying unhelpful and negative thoughts and patterns (e.g., catastrophizing, black-and-white thinking) “Catching the thought”
- Learning to question those thoughts instead of automatically believing them – Where is my evidence this is true?
- Practical tools and techniques which can be used in and outside of session (e.g., thought records, behavioural experiments)
- Homework – keeping up the work between sessions
- CBT is often shorter-term – it is focused and goal-orientated; however can be used jointly with talking-therapy for client’s who need more time exploring.
What CBT Can Help With
- Anxiety (social, generalized, panic, health)
- Depression/Low mood
- Stress and burnout
- OCD, phobias, PTSD (with modifications)
- Self-esteem and perfectionism
. Why CBT Can Be So Effective and Why Do Some Clients Find it Beneficial
- It gives structure when everything feels chaotic – homework tasks; tools and techniques in session can help ‘calm the noise’
- Teaches coping skills you can use outside of therapy
- Helps people feel more in control of their mind and emotions
- Creates a better understanding of your triggers, and why we think and feel the way we do.
When CBT Might Not Be Enough on Its Own
This are many clients who can benefit from CBT Tools/Techniques to manage symptoms but need a longer session plan. This is when talking therapy along with CBT may be more suitable than just ‘pure CBT’.
Client’s I would use this joint approach with might be working on –
- Situations involving deep trauma or attachment wounds
- Someone who needs more space to process, grieve, or simply fee/explore their emotions or previous experiences
Important to note that CBT (even used jointly with talking therapy) may not be the right approach for everyone – and this is when other approaches could be explored – E.G DBT, EMDR etc.
Final Thoughts: You Deserve a Toolbox
- CBT isn’t about “fixing” yourself — it’s about understanding yourself
- You deserve tools, support, and space to grow — not just to “get through” – CBT aims to provide you with tools and techniques to manage the symptoms and work towards your goals.