How Therapy Works
What is Cognitive Behavioural Therapy (CBT)?
Cognitive Behavioural Therapy (CBT) is an evidence-based form of psychotherapy that focuses on understanding the relationship between our thoughts, emotions, physical feelings, and behaviours.
CBT is based on the idea that the way we interpret situations can influence how we feel and respond. Sometimes we can become stuck in patterns of thinking or behaving that, while understandable, can keep difficulties going over time. Therapy helps us to identify these patterns, understand where they come from, and develop practical strategies to create change.
CBT is not about “just thinking positively” or ignoring difficult experiences. Instead, it is about building understanding, learning helpful tools, and finding new ways of responding that support emotional wellbeing.
Core Principles of CBT:
CBT is based on a few key ideas:
- Our thoughts, emotions, physical sensations, and behaviours are interconnected
- Difficulties can sometimes be maintained by patterns that develop over time
- Understanding these patterns can help us respond differently
- Small changes in thinking and behaviour can lead to meaningful emotional change
- Therapy is collaborative, practical, and focused on helping you build skills that last beyond therapy
What to expect when starting therapy
Step 1 – Free introductory consultation (20–30 minutes)
Finding the right therapist can feel daunting, and it’s important that you feel comfortable and supported.
I offer a free brief introductory conversation where we can discuss what is bringing you to therapy, what support you are looking for, and whether working together feels like the right fit.
This is not a therapy session or full assessment.
Step 2 – Therapeutic assessment (1–3 sessions)
If we decide to work together, we begin with a more in-depth therapeutic assessment.
This usually takes place over a few sessions (depending on individual experiences and circumstances). Assessment helps us to explore:
- The difficulties you are experiencing
- Your personal history and current circumstances
- Patterns in thoughts, emotions, behaviours, and physical responses
- What may be contributing to or maintaining the problem
- Your goals for therapy
Together, we develop a shared understanding of what is happening and begin to identify helpful areas for change.
Assessment sessions are charged at the standard session fee
Step 3 – Ongoing therapy
Following assessment, therapy sessions are usually held weekly and last 50 minutes.
Sessions focus on helping you:
- Better understand yourself and your experiences
- Learn practical strategies for managing emotions and distress
- Develop new ways of responding to difficult situations
- Build confidence and resilience
- Work towards meaningful, lasting change
Therapy is collaborative, active, and tailored to your needs.
Step 4 – Ending therapy
A core aim of CBT is to help you build skills that you can continue using independently.
As therapy progresses, we regularly review your goals and discuss when you feel ready to end therapy, with a focus on helping you feel confident in managing beyond sessions.
Fees:
I offer a free 20–30 minute introductory consultation, giving us an opportunity to discuss your needs, answer any questions, and explore whether working together feels like the right fit.
All subsequent sessions are charged at £50 per hour.