Cognitive Behavioural Therapy

Rewire thoughts. Transform behaviour. Build emotional resilience.
Cognitive Behavioural Therapy

How can Cognitive Behavioural Therapy nourish you?

Cognitive Behavioural Therapy (CBT) helps you identify and reshape thought patterns that shape your emotions and behaviours, empowering you to respond to life with greater clarity and calm.

Cognitive Behavioural Therapy (CBT) is one of the most researched and widely practised therapeutic approaches in the world [1,3,9]. It's built on the understanding that our thoughts, feelings and behaviours are deeply interconnected—and that by changing unhelpful thinking patterns, we can transform how we feel and act.

Developed in the 1960s by psychiatrist Dr Aaron Beck, CBT was initially designed to treat depression. Since then, it has evolved into a versatile and evidence-based therapy effective for anxiety, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), chronic pain, insomnia, phobias and many other mental health challenges[1,2,9].

CBT invites you to become a curious observer of your own mind. Rather than dwelling on the past or analysing deep-rooted causes, it focuses on the present—helping you recognise automatic thoughts, challenge cognitive distortions and develop healthier, more balanced perspectives. Through structured sessions and practical exercises, you'll learn to respond to stressors with intention rather than reaction.

What makes CBT especially empowering is its collaborative nature. You and your therapist work together as a team, setting goals, exploring patterns and experimenting with new ways of thinking and behaving. The skills you gain are portable—tools you can carry with you long after therapy ends, supporting lasting change and emotional wellbeing.

Benefits of Cognitive Behavioural Therapy

Cognitive Behavioural Therapy is backed by decades of rigorous research demonstrating its effectiveness across a wide range of conditions[1,3]. Studies consistently show that CBT can reduce symptoms of depression and anxiety, improve sleep quality, decrease chronic pain perception and support long-term recovery from trauma and addiction[4,5,8,9].

The benefits of CBT extend far beyond symptom management. Many people find that it fundamentally shifts their relationship with their thoughts—teaching them that feelings are valid, but not always factual. This awareness creates space for choice, compassion and personal agency.

Through consistent engagement with CBT, you may:

  • Recognise and challenge negative thinking patterns
  • Develop practical coping strategies for stress and anxiety
  • Improve problem-solving and decision-making skills
  • Build self-awareness and emotional intelligence
  • Reduce avoidance behaviours and face fears with confidence
  • Enhance resilience and long-term mental well-being

At its core, CBT teaches that while we cannot always control what happens to us, we can learn to shift how we interpret and respond—opening the door to deeper peace, purpose and possibility.

Cognitive Behavioural Therapy may assist in addressing the following health concerns:
Alcohol and drug addiction Anorexia, bulimia and eating disorders Anxiety Depression Fears and phobias Insomnia and sleep disorders Love and Relationships Obsessive-compulsive disorder (OCD) Panic attacks PTSD and trauma Sports performance Stress and tension Show all

What to expect from a Cognitive Behavioural Therapy session

CBT is typically delivered through weekly individual sessions, though it can also be adapted for group settings or online therapy [2,9]. Sessions are structured, goal-oriented and collaborative. Your therapist will guide you through identifying unhelpful thought patterns, examining the evidence for and against them, and experimenting with alternative perspectives.

A typical session may include:

  • Mood check-in – reviewing your emotional state and recent experiences
  • Thought records – mapping connections between situations, thoughts, emotions and behaviours
  • Cognitive restructuring – gently challenging distortions and building balanced thinking
  • Behavioural experiments – testing new responses in real-world situations
  • Homework assignments – practising skills between sessions to reinforce learning

CBT is action-oriented and time-sensitive, often ranging from 6 to 20 sessions depending on your needs and goals [2,7,9]. The approach is grounded in the belief that small, consistent shifts in thinking and behaviour can lead to profound transformation. Over time, you'll develop a toolkit of strategies that support clarity, courage and compassionate self-awareness—skills that nourish not just recovery, but a richer, more intentional way of living.

Frequently asked questions

CBT is a structured, evidence-based psychotherapy that focuses on the relationships between thoughts, feelings and behaviours. It helps individuals identify unhelpful thinking patterns, challenge them and replace them with more adaptive ones, thereby improving emotional and behavioural responses.

CBT is widely used for conditions such as anxiety disorders, depression, trauma/PTSD, eating disorders, sleep problems, and substance use. It is also adopted for less acute issues like stress management, relationship difficulties and performance anxiety.

The length varies: short-term CBT often involves 8-12 sessions, whereas more complex issues may require 20 or more sessions. Frequency, setting (individual, group, online) and client engagement (homework/practice) all influence the course.

Ideally a CBT practitioner should have a recognised credential in psychotherapy/counselling, training in CBT approaches, supervision and adherence to ethical practice. In many jurisdictions clinicians hold psychology, social work or counselling degrees plus specialised CBT certification.

No. While CBT involves conversation, it is more structured and goal-oriented than many forms of traditional talk therapy. Sessions often include practical tools, worksheets, thought-tracking exercises, and “homework” to help clients apply insights between sessions. The focus is not just on exploring the past, but on building skills to change thinking and behaviour in the present.

CBT has been extensively researched in both formats, and numerous studies show that online CBT (telehealth, video, or app-assisted) can be just as effective as in-person sessions for many conditions, especially anxiety and depression. What matters most is the quality of the therapeutic relationship and regular engagement with the strategies taught.

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