Cognitive Behavioural Therapy (CBT): An Overview

What CBT Is
Cognitive Behavioural Therapy is a structured form of psychotherapy that focuses on the links between thoughts, feelings, behaviours, and physical sensations. By helping people recognize and modify unhelpful thinking patterns, CBT aims to change emotional responses and everyday actions.

Core Principles

1. Thoughts Influence Feelings and Actions – The way we interpret events shapes our emotional reactions and the behaviours we choose.

2. Thoughts Can Be Distorted – Automatic thoughts are often biased or inaccurate (e.g., catastrophising, over‑generalising).

3. Change Is Possible Through Skill‑Building – Learning concrete strategies allows people to test and replace distorted thoughts with more realistic ones.

4. Collaboration Is Central – Therapist and client work together as partners, setting goals and tracking progress.

5. Evidence‑Based Practice – Decades of research support CBT’s effectiveness for a wide range of mental‑health concerns.

Aspects of CBT Sessions:

• Agenda‑Setting Identify the main issue(s) for the session and set specific goals.

• Review Homework Discuss assignments completed since the last meeting (thought logs, behaviour experiments, etc.).

• Psycho‑education Explanation of why something may be occurring.

• Skill Practice Teach and practise a technique (e.g., cognitive restructuring, exposure, relaxation).

• Planning Homework Assign new tasks to reinforce learning between sessions.

• Feedback & Summary Recap key points and check client’s understanding.

• Integration of Mindfulness Many modern CBT programs incorporate mindfulness exercises. These help clients observe thoughts, feelings, and bodily sensations without judgment, enhancing the ability to notice automatic patterns before reacting to them.

Evidence Base

• Extensive Research – Hundreds of randomized controlled trials demonstrate CBT’s efficacy for anxiety disorders, major depressive disorder, obsessive‑compulsive disorder, post‑traumatic stress disorder, substance use, insomnia, chronic pain, and many other conditions.

• Meta‑Analyses consistently show moderate‑to‑large effect sizes, often comparable to medication for certain diagnoses.

• Long‑Term Benefits – Follow‑up studies indicate that skills learned in CBT can sustain improvements after treatment ends.

Common Applications

• Anxiety (social anxiety, panic, generalized anxiety)

• Depression (major, dysthymia)

• Phobias and specific fears

• Stress management and burnout

• Relationship difficulties

• Chronic health conditions (e.g., diabetes, heart disease) where coping is crucial

• Substance use and relapse prevention

Benefits of CBT

• Practical and Skill‑Focused – Clients acquire tools they can use beyond therapy.

• Time‑Limited – Typically 5–30 sessions, making it cost‑effective. Depending on the goals of determined in therapy.

• Adaptable – Can be delivered individually, in groups, online, or via self‑help books/apps.

• Transparent – Clients see the logical link between thoughts, emotions, and actions, which builds confidence in the process.

Limitations & Considerations

• Requires active participation and homework

• May feel overly structured for some clients who prefer exploratory or insight‑oriented therapy.

• Severe mental‑illnesses (e.g., psychosis) sometimes need adjunctive treatments before CBT can be fully effective.

Bottom Line
CBT is a versatile, evidence‑based therapeutic approach that equips people with concrete skills to understand and reshape their thinking, emotions, and behaviours. By combining cognitive techniques, behavioural experiments, and often mindfulness practices, CBT helps individuals manage a broad spectrum of psychological challenges and promotes lasting mental wellbeing.