Cognitive Behavioural Therapy (CBT)

What is CBT?

CBT is a structured form of talking therapy that explores how thoughts, feelings, and behaviours influence one another. It focuses on practical skills that can help people respond to difficult situations in more helpful ways.

How CBT Works

CBT helps you notice unhelpful patterns and test more balanced alternatives. A common cycle is:

• Situation: Something happens.
• Thought: You interpret what it means.
• Feeling: That interpretation affects your emotions and physical responses.
• Behaviour: You act—or avoid acting—in response.

Common CBT Techniques:

• Thought records: Write down a situation, your automatic thoughts, the evidence, and a more balanced view.
• Behavioural experiments: Test a belief through a small, safe action.
• Activity scheduling: Plan manageable activities that support routine, enjoyment, or achievement.
• Gradual exposure: Approach feared situations step by step, usually with professional guidance.
• Problem-solving: Define a problem, generate options, choose a step, and review the result.

A Quick Example

• Situation: You make a mistake during a presentation.
• Automatic thought: “I always get things wrong.”
• Balanced thought: “I made one mistake, but I recovered and completed the presentation.”
• Helpful action: Note what went well and practise the difficult section before the next presentation.

Try a simple Check-In

1. What happened?
2. What went through my mind?
3. What did I feel, and how strongly?
4. What evidence supports or challenges the thought?
5. What is a more balanced way to see the situation?
6. What small action could I take next?

Take the next step

If you would like to learn more, arrange an Free 15 minute initial consultation with me by clicking the link below. If you or someone else is in immediate danger, contact the emergency services or an appropriate crisis support service in your area.