Cognitive Behavioural Therapy (CBT)
- natasha2578
- Jun 15
- 3 min read
What is CBT?
Cognitive Behavioural Therapy (CBT) is an evidence-based psychological approach that focuses on the relationship between thoughts, emotions, and behaviours. It is based on the understanding that how we think and interpret situations can influence how we feel and respond to situations.
CBT supports individuals in identifying unhelpful thinking patterns and behavioural responses, and gradually developing more balanced and adaptive ways of thinking and coping. It is practical, structured, and focused on building skills that can be applied in everyday life.
How Does CBT Work?
CBT works by helping you become more aware of patterns in your thinking and behaviour. At times, thoughts can become automatic and may not always reflect the full picture of a situation. These patterns can influence emotional responses and actions in ways that may feel unhelpful or overwhelming.
Through CBT, you are supported to gently examine these patterns, consider alternative perspectives, and develop strategies that feel more helpful and realistic. The focus is not on positive thinking, but on developing more realistic, balanced and flexible ways of responding.
CBT also includes behavioural strategies, which involve making gradual changes in actions and habits to support emotional wellbeing.
What CBT Can Help With:
CBT is widely used to support a range of concerns, including:
Anxiety and excessive worry
Low mood or depression
Stress and burnout
Panic symptoms
Sleep difficulties
Low self-esteem and self-criticism
Workplace or performance-related challenges
Phobias or avoidance behaviours
It is also helpful for individuals who want to build practical coping skills and improve emotional resilience.
What Happens in an CBT Session?
CBT sessions are collaborative and goal-oriented. The process is guided at a pace that feels comfortable and manageable for you.
Sessions may include:
Identifying patterns in thoughts, emotions, and behaviours
Exploring how these patterns influence daily experiences
Learning practical strategies to respond differently
Developing coping skills for managing stress and emotions
Setting small, achievable steps between sessions
You may also be invited to reflect on experiences between sessions, allowing you to apply new skills in real-life situations.
Key Concepts in ACT
Some of the core ideas in CBT include:
Thoughts, emotions, and behaviours are interconnected
Automatic thoughts can influence how situations are interpreted
Cognitive restructuring involves gently challenging and reframing unhelpful thoughts
Behavioural activation supports engagement in meaningful or helpful activities
Gradual exposure can help reduce avoidance and build confidence over time
These concepts are introduced in a structured and supportive way, tailored to your individual needs.
CBT is Evidence-Based:
CBT is one of the most widely researched psychological therapies and is supported by strong evidence across a range of mental health concerns. It is commonly recommended in clinical guidelines and used in both short-term and longer-term therapy.
Its effectiveness is linked to its structured approach, practical focus, and ability to equip individuals with skills that can be used beyond therapy.
Next Steps:
CBT can be a helpful approach if you are looking to better understand patterns in your thinking and behaviour, and develop practical strategies to support your wellbeing.
Online telehealth sessions are available for adults in a way that is flexible, structured, and tailored to your individual needs. If you would like to explore whether CBT is a suitable approach for you, I invite you to submit an enquiry.
REFERENCES:
Australian Psychological Society. (2023). Cognitive behavioural therapy (CBT).
Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). New York: Guilford Press.
Centre for Clinical Interventions. (2022). Cognitive behavioural therapy resources.
Beyond Blue. (2022). Types of psychological treatments.
Head to Health. (2023). Psychological therapies and support.
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