Cognitive Behavioral Therapy

What is Cognitive Behavioural Therapy (CBT)?

Cognitive Behavioural Therapy, or CBT, is a practical, evidence-based form of counselling that helps you understand the connection between your thoughts, feelings, and actions.  The main idea? The way you think about a situation affects how you feel — and how you act. By learning to notice and change unhelpful patterns, you can feel better and make lasting changes in your life.

How CBT Works

In CBT, you’ll work together with your counsellor to:

  • Identify thoughts or beliefs that may be holding you back or making you feel worse

  • Explore how these thoughts influence your emotions and behaviours

  • Practice new ways of thinking and responding that are more helpful and balanced

CBT is active and goal-focused. You and your counsellor will set clear goals and work toward them step-by-step. Often, you’ll be given practical tools or exercises to try between sessions, so you can apply what you learn to your daily life.

What CBT Can Help With

Research shows CBT is highly effective for a wide range of concerns, including:

  • Anxiety and panic attacks

  • Depression and low mood

  • Stress and burnout

  • Phobias

  • Obsessive-compulsive disorder (OCD)

  • Post-traumatic stress disorder (PTSD)

  • Sleep problems

  • Anger management

  • Self-esteem and confidence

What to Expect in a CBT Session

CBT sessions are collaborative — you and your counsellor work as a team. A typical session may include:

  1. Checking in about your week and your mood

  2. Reviewing any exercises or strategies you tried

  3. Exploring specific situations or challenges

  4. Learning new techniques for thinking, coping, and problem-solving

  5. Planning small, achievable steps to practice before your next appointment

CBT is usually short to medium term, meaning you might see changes in as little as a few weeks to a few months.

Why Patients Like CBT

  • It’s practical — you learn skills you can use right away

  • It’s structured — you always know what you’re working toward

  • It’s proven — decades of research back up its effectiveness

  • It’s empowering — you become your own therapist over time

If you’re curious about how CBT might help you, click here to meet our team of counsellors — some of whom specialize in CBT and can help you get started.