Cognitive Behavioural Therapy (CBT)

What is Cognitive Behavioural Therapy (CBT)?

Cognitive Behavioural Therapy is a structured, evidence-based approach that focuses on the relationship between your thoughts, feelings, and behaviours. It is built on the understanding that how you interpret situations has a direct impact on how you feel emotionally and how you respond in your actions.

Many of these patterns develop gradually and become automatic over time. You may not always be aware of them, but they can strongly influence how you experience everyday life. CBT helps bring these patterns into awareness so they can be understood rather than simply reacted to.

The aim is not to eliminate difficult thoughts or emotions entirely, but to change your relationship with them. By understanding how they operate, you can begin to respond in ways that are more balanced, realistic, and supportive.

CBT is often focused on the present. While past experiences may be explored where relevant, the primary goal is to help you navigate current challenges more effectively and build skills that improve your day-to-day life.

Thoughts, Feelings & Behaviours

One of the central ideas in CBT is that thoughts, feelings, and behaviours are closely connected. A situation does not directly cause an emotional response. Instead, it is your interpretation of that situation that shapes how you feel.

For example, two people may experience the same event but respond in very different ways depending on how they interpret it. These interpretations can become habitual, especially if they have been reinforced over time.

These patterns can create cycles. A particular thought may lead to a difficult emotion, which then leads to a behaviour that reinforces the original thought. Over time, this cycle can become self-sustaining.

CBT helps you slow this process down and examine it more closely. By understanding how these elements interact, you can begin to interrupt unhelpful cycles and replace them with patterns that support your wellbeing.

How CBT works

CBT works by breaking down complex emotional experiences into smaller, more manageable parts. Instead of feeling overwhelmed by a situation, you begin to explore what you are thinking, how those thoughts affect your emotions, and how those emotions influence your behaviour.

This process helps you see patterns that may have previously felt automatic or confusing. Once these patterns are identified, you and your therapist can begin to explore whether they are helpful, accurate, or serving you in the way you need.

A key part of CBT involves gently questioning unhelpful thinking patterns. This is not about forcing positive thinking, but about developing more balanced and realistic perspectives that better reflect your situation.

The process is collaborative. Your therapist works alongside you, helping you explore your experiences while also introducing practical strategies that can be applied outside of sessions.

What Does CBT Help With?

CBT is highly effective for a wide range of difficulties, including:

  • Anxiety
  • Antenatal and Postnatal issues
  • Birth Trauma
  • Generalised worry
  • Panic attacks
  • Social anxiety
  • Low mood and depression
  • Stress and burnout
  • Obsessive thoughts
  • Health anxiety
  • Phobias
  • Trauma-related difficulties
  • Low self-esteem
  • Perfectionism
  • Sleep difficulties
  • Emotional regulation difficulties
  • Workplace stress

CBT can also be adapted to support neurodivergent individuals, including those with ADHD and Autism, in a way that is practical, affirming, and personalised.

CBT offers a structured and supportive space to better understand what you are experiencing, develop practical tools, and move towards lasting change.

Get in touch to arrange an initial consultation and explore whether CBT is right for you. 

Learn more about
Cognitive Behavioural Therapy (CBT)

CBT is widely used across mental health services because of its flexibility and strong evidence base. It is particularly effective for difficulties where patterns of thinking and behaviour play a central role.

It is commonly used to support anxiety in its many forms, including generalised anxiety, panic, phobias, and health anxiety. It is also widely used for depression and low mood, where negative thinking patterns can become deeply ingrained.

CBT can help with stress and burnout, particularly where individuals feel overwhelmed by ongoing pressures. It can also support people experiencing low self-esteem, helping them challenge harsh self-criticism and develop a more balanced self-view.

Other areas where CBT is often helpful include obsessive-compulsive disorder, sleep difficulties, emotional regulation, and adjusting to significant life changes. The approach can also be adapted to support people living with long-term health conditions.

CBT can be helpful for a wide range of people, particularly those who are open to exploring their thoughts and trying practical strategies. It tends to suit individuals who prefer a structured approach with a clear focus.

You do not need to have a detailed understanding of your difficulties before starting. Many people come to therapy feeling unsure or overwhelmed, and part of the process is making sense of what is going on.

CBT can be adapted to different levels of experience. Whether you are new to therapy or have engaged in therapy before, the approach can be shaped to meet you where you are.

It is also suitable for people who want to develop skills they can continue to use independently, as CBT places a strong emphasis on building tools that extend beyond the therapy room.

CBT sessions are typically structured and focused. At the beginning of therapy, you and your therapist will agree on what you would like to work on and begin to identify patterns that may be contributing to your difficulties.

Sessions often involve exploring recent experiences in detail, looking at what you were thinking, how you felt, and how you responded. This helps build a clearer picture of the patterns at play.

Your therapist may introduce specific exercises or frameworks to help you reflect on your experiences. These are always explained clearly and used in a way that feels manageable.

There may also be small tasks or reflections between sessions. These are not about pressure or performance, but about helping you apply what you are learning in real-life situations.

CBT uses a range of techniques designed to increase awareness and support change. These techniques are always tailored to your individual needs and introduced at a pace that feels appropriate.

One common technique is identifying automatic thoughts. These are the immediate thoughts that arise in response to a situation, often without conscious awareness. Once identified, these thoughts can be explored and gently challenged.

Behavioural experiments are another key part of CBT. These involve testing out new ways of responding to situations to see what happens, helping to build confidence and flexibility.

Other techniques may include exposure work, activity scheduling, and problem-solving strategies. Each technique is designed to help translate insight into practical, real-world change.

CBT focuses on creating change through small, consistent steps. Rather than expecting immediate transformation, the approach supports gradual shifts in how you think and respond.

As you begin to apply new strategies, you may notice changes in how you feel and how you handle situations. These changes can build over time, creating a sense of progress and increased confidence.

A key strength of CBT is that it helps you develop skills you can continue to use independently. This means the benefits of therapy can extend well beyond the sessions themselves.

The focus is always on creating change that feels realistic and sustainable, rather than overwhelming or short-lived.

CBT is often described as a short-term therapy because it is structured and goal-oriented. Many people engage in CBT for a set number of sessions focused on a specific issue.

However, the length of therapy can vary depending on your needs. Some people benefit from a shorter period of focused work, while others may prefer a longer process that allows for deeper exploration.

The skills developed in CBT are designed to be long-lasting. Even after therapy ends, many people continue to use the tools they have learned to manage future challenges.

Some people also return to CBT at different points in their lives when new difficulties arise, using it as a supportive framework when needed.

CBT is generally more structured and present-focused than many other therapeutic approaches. It places a strong emphasis on practical strategies and measurable change.

In contrast, some therapies focus more on exploring past experiences or the therapeutic relationship itself. These approaches can offer different types of insight and support.

CBT can also be integrated with other therapies. For example, it may be combined with approaches that focus on compassion, trauma, or relational patterns, depending on what best supports you.

This flexibility allows therapy to be adapted rather than limited to a single model.

CBT may be a good fit if you are looking for a practical, structured approach that helps you understand and change patterns in your thinking and behaviour.

It can be particularly helpful if you want to develop tools you can use outside of therapy and prefer a more goal-focused process.

If you are unsure whether CBT is right for you, this is something that can be explored in an initial session. The focus is always on finding an approach that feels supportive and appropriate for your needs.

CBT offers a clear and structured way of understanding difficulties, which many people find reassuring. It provides practical tools that can be applied in everyday life, helping you feel more in control of your responses.

The approach is collaborative, meaning you are actively involved in the process rather than being directed or analysed. This can help build confidence and a sense of agency.

CBT is also adaptable, allowing it to be used for a wide range of difficulties and tailored to individual needs.

Perhaps most importantly, it focuses on building skills that remain useful long after therapy has ended.

CBT is not the right approach for everyone. Some people may find the structured nature of CBT less suited to their needs, particularly if they are looking for a more open-ended or exploratory process.

It also requires a level of engagement, including reflecting on your thoughts and, at times, applying strategies between sessions. This may feel challenging for some people, especially at the beginning.

Your therapist will always consider whether CBT feels appropriate for you and may suggest alternative or integrated approaches if needed.

Although CBT follows a clear framework, it is always adapted to the individual. Your therapist will take into account your experiences, preferences, and goals when shaping the work.

This means the pace of therapy, the techniques used, and the areas of focus will reflect what feels most relevant to you.

Therapy is not a one-size-fits-all process. Even within a structured approach like CBT, there is flexibility to ensure the work remains meaningful and supportive.

CBT can be used on its own or alongside other therapeutic approaches. In some cases, integrating different methods can provide a more comprehensive form of support.

For example, CBT may be combined with trauma-focused work, compassion-based approaches, or therapies that explore relational patterns.

This allows therapy to respond to the complexity of individual experiences rather than relying on a single perspective.

Therapists that offer
Cognitive Behavioural Therapy (CBT)

Dr Shireen Sultana

Counselling Psychologist | DCounsPsych, HCPC | Cognitive Behavioural Psychotherapist | EMDR Consultant

Trauma-focused Therapy | CBT & EMDR| Autism & ADHD Assessment

Zeevar Harris

Cognitive Behavioural Psychotherapist | BABCP

CBT & EMDR / CFT / Couples Therapy / Trauma-Focused Therapy

Dr Nomsa Wayland

Chartered Counselling Psychologist | HCPC | BPS | BACP

CBT | Person Centred | Psychodynamic | Systemic Therapy | Integrative

Monika Wilkowska

BABCP Accredited Cognitive Behavioural Therapist

CBT for Self-Esteem, Stress, Anxiety, Insomnia, Menopause & Parenting Adjustment

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Client feedback

Here’s what our clients say about their journey—from first steps to lasting change.

‘’I consulted Shireen when I was overwhelmed with trauma that went back many years. I didn’t know what to expect with both CBT and EMDR. Shireen made me very comfortable with her, there is a certain warmth in her that helped me open up with much ease. She worked through all the years of my trauma very slowly, systematically whilst explaining the process to keep me informed.

Her work had miraculous effects on my emotional stability. Each session helped me instantly recover from parts of my negative experiences and cognition. Her therapy gave me a completely new outlook towards life and moving forward. I feel very positive, confident and happier to take on life’s challenges for better.’’

NK

“With over 15 years of therapy behind me with lots of different therapists, Shireen has been the one to make a difference and have a positive impact on my life.

She has a gentle and empathetic approach, listening intently to you, whilst at the same time equipping you with the tools and confidence needed to tackle difficult situations.

Combining EMDR and CBT therapy with Shireen has been revolutionary to allow me to heal and move forward from past traumas and create new ways of approaching people and situations going forward.”

RT

Prior to seeing Shireen, I was very skeptical about therapy as I’ve not had much past success. Due to having ASD and ADHD, I always felt previous therapists never truly understood me. However, my sessions with Shireen have completely changed my perspective. I reached out to Shireen regarding trauma and PTSD and needed intense therapy.

I was recommended EMDR. Within 8 sessions, I’ve come out of this a completely changed man. Shireen’s professionalism, empathy, patience, cooperatism, amazing listening and understanding skills; clear explanations and safe environment allowed me to be more open minded and gave me the confidence to be able to put my trust in her to work through my trauma and mental health, which has left me in a much better place mentally and emotionally. She was fully invested in me and took the time to truly listen and understand how I was feeling, which allowed us to work together to find the correct solutions.

Her EMDR sessions were intense, however, because I grew to trust her in the sessions leading up, she gave me the confidence to power through a lot of these sessions and my emotions, no matter how hard it was for me emotionally. She has been an absolute star and words cannot thank her enough for the time and effort she has put in to get me into a better place. I cannot recommend her enough, 11/10.

Jake

‘’Working with Shireen has been a truly transformative experience. She created a safe space where I feel heard and understood.  Her empathy, insight and gentle guidance have helped me gain clarity, build healthier coping strategies and feel more confident in navigating life’s challenges. I deeply appreciate her professionalism, patience and genuine care for my well-being.’’

Elena

‘’Shireen took the time to truly understand me, my life, and exactly what I wanted to get out of therapy. When I first started seeing Shireen, I was going through a new relationship, and she helped me navigate it without repeating patterns I might have fallen into in the past. Later, we did several sessions of EMDR therapy, which have already made a huge difference in my way of thinking. In our final session, we were able to conclude my therapy in a thoughtful way, and I was given practical tools to take forward with me.

I wanted a therapist who wasn’t afraid to tell me the truth and keep me honest during times when I was being unreasonable, and Shireen did exactly that. Thank you, Shireen!’’

HB

‘‘DR. Shireen helped me overcome agoraphobia-related anxiety and panic during a particularly challenging period of my life.

What I valued most was that she didn’t just listen, she provided practical CBT strategies and targeted exercises that gave me the tools to manage my anxiety, regain confidence, and better understand myself. Through her support, I developed greater self-awareness and continued to grow both personally and emotionally.

I am incredibly grateful for her help and would highly recommend her to anyone seeking a skilled, caring, and effective therapist.’’

IS

Professional Accreditation and Regulatory body

All of our clinicians are registered with their relevant professional and regulatory bodies, ensuring that the care we provide meets recognised professional and ethical standards.

Change starts with clarity