CBT Therapy
Cognitive behavioural therapy (CBT) is one of the most widely practiced and evidence-based psychological therapies for emotional distress. Grounded in decades of scientific research, CBT is a practical, structured approach that helps individuals recognise and change unhelpful thought patterns and behaviours that contribute to low mood, anxiety, and a range of psychological difficulties.
Rather than focusing solely on the past, CBT is a present-focused, problem-solving therapy that equips people with tools to improve how they think, feel, and behave in their day-to-day lives.
Learn more about CBT below.
Origins of CBT
CBT was developed in the 1960s by psychiatrist Dr. Aaron T. Beck, who noticed that people struggling with depression often experienced negative thought patterns that influenced their emotional states and behaviours. His work built on the foundations of earlier behavioural psychology, creating a structured approach that linked thoughts, emotions, and behaviours.
Over the years, CBT has evolved into one of the most thoroughly researched and validated therapeutic models, recommended by the National Institute for Health and Care Excellence (NICE) for the treatment of depression, anxiety disorders, and many other mental health conditions.
What does a CBT session involve?
CBT is typically short- to medium-term and goal-focused. Sessions are highly collaborative, helping you become your own therapist over time.
Assessment and goal setting
You’ll begin by exploring the challenges you’re facing and agreeing on clear, achievable therapy goals.Identifying unhelpful thoughts and behaviours
Together with your therapist, you’ll uncover patterns of negative thinking (often called “cognitive distortions”) and behaviours that may be reinforcing emotional difficulties.Cognitive restructuring
You’ll learn techniques to challenge and reframe unhelpful thoughts, replacing them with more balanced and realistic perspectives.Behavioural experiments and exposure
CBT often includes practical tasks between sessions, such as facing feared situations gradually, practicing new skills, or experimenting with different behaviours to see how they impact your mood.Consolidation and relapse prevention
As therapy progresses, you’ll build a personal toolkit of strategies to manage future challenges and maintain progress.
What does it actually feel like?
CBT is highly practical and often empowering. Rather than exploring your entire life history, the focus is on what’s happening in the here and now and how to make meaningful changes. You’ll learn to spot the patterns that keep you stuck and gain practical skills to break free from them.
Many people experience a growing sense of control over their thoughts and emotions, feeling more confident in managing stress, anxiety, and low mood.
What can CBT help with?
CBT is one of the most versatile therapies available and has been proven effective for a wide range of difficulties, including:
depression and low mood
generalised anxiety disorder (GAD)
panic attacks and social anxiety
obsessive-compulsive disorder (OCD)
health anxiety
phobias and avoidance behaviours
PTSD and trauma-related difficulties
insomnia and sleep difficulties
low self-esteem and perfectionism
Research from Butler et al., 2006 and the Cochrane Collaboration has consistently shown CBT to be as effective as medication for many mental health conditions, with more enduring long-term results when combined with active skills practice.
Is CBT right for me?
If you’re looking for a practical, solution-focused approach that offers concrete tools for improving your mental health, CBT is an excellent option. Whether you’re struggling with anxiety, depression, or simply feeling stuck in negative patterns, CBT can help you create meaningful change and build resilience.
At Mirabilis Health, our therapists are highly trained in delivering CBT in a way that is compassionate, collaborative, and tailored to your individual needs.