Cognitive Behavioural Therapy (CBT) is a practical, evidence-based talking therapy that helps people understand how their thoughts, feelings, physical sensations and behaviours are connected. CBT is based on the idea that when we’re struggling, certain patterns can develop that unintentionally keep problems going, even though they often started as ways of coping with distress or trauma.

I offer a supportive space to make sense of these patterns and to gently try out new ways of responding to difficulties. CBT mainly looks at what’s happening now, while still recognising and understanding how earlier experiences shaped the way we feel, think and behave today. 

CBT is collaborative and tailored to you. We will work together to understand what’s maintaining the problem and to develop practical tools that fit your life, values and goals.

What does CBT involve?

CBT often includes:

• Understanding your difficulties: Building a shared picture of how your thoughts, emotions, bodily responses, and behaviours interact. 

• Learning about your mind and body: Understanding processes such as anxiety, low mood or panic; why they occur, what happens in your body, and what keeps them going.

• Exploring thoughts and beliefs: Noticing unhelpful thinking patterns and learning to relate to them in more balanced, flexible ways.

• Behavioural change: Gently testing out new behaviours or responses, often through small, manageable steps, at a pace that is comfortable for you but gently challenging.

• Developing coping skills: Building tools you can continue to use long after therapy ends. 

Sessions are usually structured, but flexible, and often include between-session practice to help you apply what you’re learning in everyday life.

Common myths about CBT

CBT is sometimes misused or misunderstood. It is not:

• “Just positive thinking” – CBT doesn’t ask you to ignore difficulties or force yourself to think positively. Not every negative or painful thought is an ‘unhelpful thought’ that needs challenging, and some situations we find ourselves in are very difficult and painful and should be recognised as such.

• Being told what to think – You are the expert on your own mind and experiences. We will work together to understand what would work best for you, and I will take your lead in exploring what is most important to you, while offering my curiosity, warmth, and therapeutic skills to support change in the areas you would like to change.

• Only about thoughts – CBT also works with emotions, physical sensations and behaviour. 

• A quick fix for everything – CBT can be very effective, but meaningful change often takes time, patience, and practice.

• Ignoring the past or trauma – While CBT does focus more on the present and what we can change now to improve our lives and wellbeing, a key component is understanding what led our problems to develop in the first place. Once we understand the origin of these problems, we can start to see that our difficulties make sense based on these past experiences, and do not mean that there is anything ‘wrong’ with us for having these problems. I will respect and honour your comfort and limits when discussing your background or painful past experiences, and would like to assure you that it is not typically necessary to discuss these in detail in order for CBT to be effective.

How effective is CBT?

CBT is one of the most widely researched psychological therapies. A large body of research shows that it can be effective for a range of difficulties, including:

• Anxiety disorders (such as panic, social anxiety, health anxiety and OCD)

• Depression and low mood

• Eating disorders

• Trauma-related difficulties

• Long-term health conditions and chronic stress

Many people experience significant improvements in symptoms, confidence and quality of life, with benefits that can be long-lasting. CBT is a first-line recommended treatment in many NICE (NHS England and Wales) and the Matrix (NHS Scotland) guidelines and is widely used across NHS mental health services.