If you’ve looked into therapy before, you’ve probably come across the term CBT — short for Cognitive Behavioural Therapy. It’s one of the most widely used and researched approaches in mental health support, known for helping people understand their thoughts, manage emotions, and create meaningful change.
But what is CBT, really? And how can it help you in everyday life?
Let’s break it down — no jargon, just a clear explanation of how CBT works and why it’s so effective.
What Is CBT?
Cognitive Behavioural Therapy (CBT) is a type of evidence-based therapy that focuses on the connection between your thoughts, feelings, and behaviours.
The core idea?
What we think influences how we feel, which then shapes how we act — often in patterns we don’t even realise.
CBT helps you become more aware of unhelpful thought patterns, challenge them, and develop healthier ways of thinking and responding to life’s challenges.
How Does CBT Work?
In CBT, you’ll learn how to:
- Identify unhelpful or distorted thoughts (like “I’m not good enough” or “I always mess things up”)
- Understand how these thoughts affect your emotions and behaviours
- Challenge and reframe these thoughts into something more balanced and realistic
- Experiment with new behaviours and ways of coping in real-life situations
It’s a practical, skills-based approach — meaning you don’t just talk about problems, you also learn tools to manage them.
What Can CBT Help With?
CBT is highly effective for many challenges, including:
- Anxiety and overthinking
- Depression and low mood
- Stress and burnout
- Perfectionism and self-doubt
- Trauma and fear-based patterns
- ADHD and emotional regulation
Research consistently shows that CBT can help people feel more in control of their thoughts, less overwhelmed by emotions, and more confident in their ability to handle life’s ups and downs.
What CBT Is Not
CBT isn’t about “just thinking positively” or ignoring difficult feelings. In fact, it often involves accepting emotions while learning how to relate to your thoughts differently — with less fear or reactivity.
It’s also not a one-size-fits-all approach. CBT can be adapted to your needs, and I often blend it with mindfulness, coaching strategies, and other evidence-based techniques for a holistic experience.
Real Life Example
Imagine you have a big presentation coming up.
Your thought: “I’m going to mess this up — I always do.”
Your feeling: Anxious, on edge, maybe even avoidant
Your behaviour: You procrastinate, avoid preparing, or feel sick with worry
In CBT, we’d explore that thought, look for evidence, and practice a more balanced thought:
“I’ve done this before. I might feel nervous, but I can prepare and do my best.”
The result? Less anxiety, better preparation, and more confidence in your ability to cope.
Curious About CBT?
In my sessions at The Happy Space, I use CBT alongside other therapeutic and coaching approaches to help clients manage challenges like anxiety, trauma, ADHD, and limiting beliefs. It’s all about tailoring the support to you, with tools that work in your real life.
If you’re curious about how CBT could help you feel more grounded, clear, and in control, let’s connect.
