Cognitive Behavioural Psychotherapy
What is Cognitive Behavioural Therapy?
At its heart, CBT is a collaborative, goal-oriented form of talk therapy. It’s based on a simple but powerful idea: How we think and how we act directly affect how we feel.
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Instead of just focusing on the past, CBT is very "here and now." It gives you a toolkit to identify patterns in your life that might be keeping you stuck in a cycle of anxiety, low mood, or stress.
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The 'Golden Triangle of CBT'
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To understand CBT, imagine a triangle. Each corner represents a part of your experience:
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Thoughts: What we tell ourselves (e.g., "I'm going to fail").
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Feelings: The emotions and physical sensations we have (e.g., Fear, a racing heart).
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Behaviors: What we do in response (e.g., Avoiding the task).
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Because these three things are connected, changing even one of them can shift the entire triangle and help you feel better.
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How does it work in practice?
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CBT isn't just about "venting" (though having a safe space to talk is important!). It’s more like a workshop where you and your therapist act as a team. You’ll work together to:
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Catch the "Inner Critic": Notice when your brain is using "cognitive distortions"—those sneaky, biased ways of thinking that make things seem worse than they are.
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Test the Evidence: You’ll look at your thoughts like a scientist. Is there actual proof for this negative thought, or is it just a habit of the mind?
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Try New Actions: Sometimes, we change our feelings by changing our actions first. This might mean gradually facing a fear or trying out a new routine.
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The number of CBT sessions you require will depend on the type of difficulty you have. It is usually short-term, with each therapy session lasting 50 minutes.
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What can CBT help with?
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CBT is most famous for its success in treating common mental health conditions, often showing results as effective as medication.
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Anxiety Disorders: Including generalized anxiety, social anxiety, and panic attacks.
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Depression: Helping to lift low mood and break the cycle of "negative loops."
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OCD (Obsessive Compulsive Disorder): Using tools to manage intrusive thoughts and the urge to perform compulsions.
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PTSD (Post-Traumatic Stress Disorder): Processing traumatic memories in a safe, structured way.
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Phobias: Gradually facing fears (like heights, flying, or spiders) to regain control.
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Eating Disorders: Addressing body image concerns and building a healthier relationship with food.
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Everyday Life Challenges​
You don’t need a diagnosis to benefit from CBT. It’s a powerful "performance enhancer" for daily life.
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Stress Management: Learning to handle work pressure or life transitions without burning out.
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Sleep Issues (Insomnia): Challenging the "sleep anxiety" that keeps you awake at 3:00 AM.
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Low Self-Esteem: Silencing the inner critic and building a more balanced self-view.
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Anger Management: Identifying triggers and choosing a calm response instead of an explosive one.
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Relationship Issues: Improving communication and understanding the "why" behind your reactions to others.
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Breaking Unhelpful Habits​
CBT is excellent at dismantling "auto-pilot" behaviors that no longer serve you.
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Procrastination: Understanding the fear of failure that leads to putting things off.
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Substance Use: Developing coping strategies to manage cravings and maintain change.
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