What is CBT?

Cognitive Behavioural Therapy, commonly known as CBT, is a structured and collaborative form of therapy that looks at the connection between your thoughts, emotions, physical sensations and behaviour.

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CBT can help you identify patterns that may be keeping difficulties going and develop more helpful ways of responding. It focuses mainly on current problems and practical change, although past experiences may also be explored where they help make sense of present-day patterns.

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How does CBT work?

CBT works by helping you notice the links between what you think, how you feel and what you do.

 

For example, if you experience anxiety, you may begin avoiding certain situations because they feel uncomfortable. Avoidance may bring short-term relief, but over time it can reinforce the belief that the situation is unsafe and make anxiety stronger.

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In CBT, we work together to identify these cycles and gradually test out different ways of thinking and behaving. This may involve challenging unhelpful beliefs, developing coping strategies, practising new behaviours and building confidence through real-life experiences.

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What conditions can CBT help with?

CBT can be used to support a wide range of emotional and psychological difficulties, including:

• anxiety and excessive worry

• panic

• social anxiety

• phobias

• low mood and depression

• low self-esteem

• perfectionism

• stress

• insomnia

• health anxiety

• obsessive and compulsive patterns

• trauma-related difficulties

• difficulties with confidence and assertiveness

 

The approach is always adapted to the individual, and CBT may also be combined with other therapeutic approaches where appropriate.

 

What happens during CBT?

During CBT sessions, we work collaboratively to understand the difficulties you are experiencing and identify the patterns that may be maintaining them.

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Sessions may include exploring recent situations, identifying thoughts and beliefs, looking at emotional and physical reactions, and considering how you responded.

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We may then agree practical strategies to try between sessions. These can include behavioural experiments, graded exposure, thought records, problem-solving, relaxation strategies or practising new ways of responding.

 

CBT is an active form of therapy, so progress often comes from applying what you learn in sessions to everyday situations.

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How many CBT sessions might I need?

The number of sessions varies depending on your difficulties, goals and individual circumstances.

Some people benefit from a relatively focused course of therapy, while others may need longer-term support, particularly where difficulties are more complex or long-standing.

 

We will review progress together throughout therapy and discuss what feels most helpful rather than working to a fixed number of sessions.

 

Is CBT available online?

Yes. I offer CBT both face-to-face in Harrow and online across the UK.

 

Online CBT follows the same collaborative and structured approach as in-person therapy and can be a convenient option if you prefer to attend sessions from home or are unable to travel.

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