Cognitive Behavioural Therapy (CBT) is an evidence-based talking therapy that helps you understand how thoughts, feelings and behaviours interact. It focuses on practical strategies to reduce symptoms and improve coping.
CBT is commonly used for anxiety, depression, panic, phobias and OCD, and is typically structured with clear goals and homework between sessions.
CBT is a structured therapy that focuses on identifying unhelpful thought patterns and behaviours, testing them in real life, and building more helpful coping strategies. It is usually collaborative, goal-led and time-limited compared with some other therapies.
Early sessions involve assessment and agreeing goals (for example reducing panic attacks, improving mood, or reducing avoidance). You may learn models that explain your symptoms, then practise techniques such as thought challenging, behavioural experiments, graded exposure, and problem-solving.
Many CBT programmes run for a set number of sessions (for example 6–20), depending on the problem and severity. Progress is usually faster when you can practise skills between sessions. A good therapist will review outcomes regularly and adapt the plan if needed.
Look for someone trained in CBT with clear information on how they work, confidentiality, safeguarding and outcome tracking. If you have complex trauma or multiple issues, you may benefit from a therapist experienced in more integrative or trauma-informed CBT approaches.
CBT developed in the 20th century through the integration of behavioural therapy and cognitive therapy approaches. It became one of the most researched psychological treatments, with structured models and techniques for specific difficulties.
In the UK, CBT is widely used in NHS and private settings and is commonly recommended for a range of anxiety and mood-related conditions.
Showing 8 conditions where Cognitive Behavioural Therapy is commonly used.
| Condition | Evidence | Notes |
|---|---|---|
|
Anxiety |
strong
|
Core indication; structured skills and exposure-based work. |
|
Depression |
strong
|
Behavioural activation and cognitive strategies. |
|
Low mood |
strong
|
Goal-led plans; track functioning and enjoyment. |
|
Obsessive compulsive disorder (OCD) |
strong
|
Often requires ERP; specialist experience helpful. |
|
Panic attacks |
strong
|
Common CBT target; track frequency and avoidance. |
|
Panic disorder |
strong
|
Effective for panic; includes interoceptive exposure. |
|
Phobias |
strong
|
Exposure-based approaches widely used. |
|
Stress |
moderate
|
Useful for coping skills and problem-solving. |
How many CBT sessions will I need?
Often 6–20 sessions depending on goals and response.
Is there homework?
Yes. Brief practice tasks help apply skills in daily life.
Can CBT work online?
Many CBT elements translate well to video sessions; structure remains similar.