THERAPEUTIC APPROACH

Cognitive Behavioural Therapy

WHAT IT IS

What Is Cognitive Behavioural Therapy?

Cognitive Behavioural Therapy, commonly known as CBT, is a structured, goal-oriented, and evidence-based therapy that explores how thoughts, emotions, and behaviours influence one another to support meaningful change. Developed by psychiatrist Aaron Beck in the 1960s, CBT was first used for depression and has since been adapted for concerns such as anxiety, stress, burnout, ADHD-related challenges, and emotional regulation. In CBT, you and your therapist work together to identify unhelpful thinking patterns, often called cognitive distortions, and develop more balanced, flexible, and supportive ways of responding.

THE FRAMEWORK

The Cognitive Behavioural Model

CBT is built on a foundational insight: thoughts, emotions, physical sensations, and behaviours are not separate, they influence each other in continuous cycles. Changing any one element creates a ripple effect through the others.

CBT diagram created by Yuka Oshimi at Neurodiversity Wellness Collective showing how thoughts, emotions, and behaviours influence one another in cognitive behavioural therapy.

WHAT HAPPENS IN SESSIONS

Core CBT Techniques

A structured tool for catching automatic thoughts in the moment, examining the evidence for and against them, and developing a more balanced perspective.

❋ Thought Records

Identifying and challenging cognitive distortions, such as catastrophising, black-and-white thinking, or mind reading, and replacing them with accurate alternatives.

❋ Cognitive Restructuring

Particularly effective for depression, scheduling meaningful, pleasurable activities to break cycles of withdrawal and inactivity that deepen low mood.

❋ Behavioural Activation

A structured approach to breaking down overwhelming problems into manageable steps, building confidence and reducing helplessness.

❋ Problem-Solving

Evidence-based techniques including diaphragmatic breathing, progressive muscle relaxation, and mindfulness practices to regulate the nervous system.

❋ Relaxation & Mindfulness

Gradually and safely confronting feared situations or triggers, reducing avoidance and allowing anxiety responses to diminish through direct experience.

❋ Exposure Therapy

WHO IT HELPS

Mental Health Concerns CBT Can Support

CBT has the most extensive evidence base of any psychological treatment, with hundreds of randomized controlled trials demonstrating its effectiveness across a wide range of conditions, and is recommended as a first-line or adjunct treatment for:

Obsessive-Compulsive Disorder
Panic Disorder
Post Traumatic Stress Disorder
Schizophrenia and Psychosis

Specific Phobias
Substance Use Disorders

COMMON QUESTIONS

Frequently Asked Questions

How many CBT sessions will I need?

CBT is often offered over 8 to 20 sessions, but the number of sessions can vary depending on your goals, current challenges, symptom intensity, and individual needs.

Is CBT suitable for everyone?

CBT can be helpful for many people, but it is not the right fit for everyone. It works best when you feel ready to actively reflect, try new strategies, and practise between sessions. If CBT doesn’t feel like the best fit for you, we can talk through other therapy approaches that may feel more supportive.

Does CBT involve homework?

Yes, between-session practice is a key part of CBT. Tasks are always agreed collaboratively and tailored to your capacity.

Is CBT just positive thinking?

CBT is not about “just thinking positively.” Instead, CBT helps you evaluate thoughts realistically, understand where certain patterns may have come from, and notice when thoughts that were once accurate or protective are no longer helpful. The goal of CBT is to better understand and address challenges with clarity, not to force positivity.

Can CBT be done online?

Yes. CBT translates very well to online delivery, and research confirms that remote CBT produces outcomes equivalent to in-person sessions for most presentations. We offer both formats to suit your preference and circumstances.

I've tried CBT before and it didn't work?

Not all CBT experiences are the same. The therapeutic relationship, accuracy of the case formulation, and fit between the approach and your needs all matter. We welcome open conversations about previous CBT experiences, what did or did not feel helpful, and whether other therapy approaches may be a better fit for you.