Cognitive Behavioural Therapy (CBT) is a practical and widely used form of talking therapy that can help people understand how their thoughts, feelings and behaviours are connected. It can be particularly helpful for people experiencing anxiety, stress, low mood, low self-esteem and other emotional difficulties.
What Is CBT?
CBT is based on the idea that the way we think about a situation can influence how we feel and behave. Sometimes, we can develop patterns of thinking that are unhelpful or overly negative, which can affect our emotions and day-to-day life.
Using CBT, you and your counsellor can explore these patterns together and identify ways of responding to them differently.
For example, someone who thinks “I’m going to fail” may feel anxious and avoid a particular situation. Avoiding it may provide short-term relief, but it can reinforce the original fear. CBT can help you recognise this cycle and gradually develop more balanced and helpful ways of thinking and responding.
How Can CBT Help?
CBT focuses on developing practical skills that can be used both during therapy and in everyday life. Depending on your individual needs, CBT may help you:
- Identify negative or unhelpful thought patterns
- Challenge thoughts that may not be realistic or helpful
- Understand how thoughts influence emotions and behaviour
- Develop healthier coping strategies
- Manage anxiety and worry
- Improve confidence and self-esteem
- Address avoidance and unhelpful behavioural patterns
- Work towards specific personal goals
CBT is often goal-focused and collaborative, meaning you and your counsellor work together to understand what you would like to change and identify practical steps towards those goals.
Using CBT in counselling might include keeping track of thoughts, looking at different perspectives, practising new behaviours or developing strategies for managing difficult emotions. Some of the work and use of exercises may take place outside of sessions so you can practise and learn the tools to help in your everyday life.
While CBT often focuses on the present, your past experiences can also be explored where they help you understand current patterns and difficulties.
Integrative Counselling and CBT
Although CBT can be used as a standalone approach, our counsellors work integratively, which means we incorporate CBT techniques alongside other therapeutic approaches. This allows the counselling process to be adapted to your individual needs such as using CBT strategies when they could be helpful.
Could CBT Be Right for You?
If you feel stuck in patterns of negative thinking, avoidance or behaviours that are affecting your wellbeing, CBT may offer a structured way to understand these patterns and work towards change.
Our qualified counsellors in York can help you explore your concerns. If you would like to ensure CBT forms part of your sessions, please let us know when you get in touch.