Cognitive behavioural therapy (CBT) is a structured talking therapy that helps you understand how your thoughts, feelings and actions affect each other, and gives you practical skills to change patterns that keep you stuck. At Feeling To Healing, our team of qualified therapists offers CBT in person in London or by secure video from anywhere in the world, and every new client starts with a free 20-minute consultation.

If you have heard about CBT and wonder what it involves, whether it works and whether it could help you, this page explains it in plain language. You will find how the approach works, the main techniques, what a session is like and what to expect.

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What Is Cognitive Behavioural Therapy?

Cognitive behavioural therapy, or CBT, is a structured, goal-focused talking therapy. It rests on a simple idea: your thoughts, feelings, body sensations and actions are all connected, so changing one can shift the others. It was developed in the 1960s by the psychiatrist Aaron T. Beck, and it is now one of the most widely researched talking therapies, used across the NHS.

Unlike therapies that focus mainly on the past, CBT concentrates on the difficulties you face now. It will not take your problems away, but it gives you practical tools for dealing with them. At Feeling To Healing, our team of qualified therapists offers cognitive behavioural therapy London clients can attend in person, and online for adults anywhere in the world.

The CBT Loop

Imagine a friend does not reply to your message. You decide they must be annoyed with you. You feel anxious, so you stay quiet, and the silence seems to prove you right. That loop is exactly what CBT is designed to interrupt.

In sessions you learn to catch the thought in the middle, ask whether it is accurate, and try a different response. When a feared prediction does not come true, the loop weakens. When you repeat this many times, new habits form.

What Cognitive Behavioural Therapy Can Help With

Cognitive behavioural therapy is used for many mental and physical health difficulties, and NICE guidance recommends it for several of them. The main ones are shown below.

Read more on our pages about depression, anxiety, OCD, PTSD, sleep and anger. Some conditions, such as eating disorders, bipolar disorder and psychosis, usually need input from a specialist team alongside any therapy. If that applies to you, we will say so and help you find the right route.

Core CBT Techniques

Depending on your goals, your therapist may use several tools. Each is explained step by step, practised in session and then tried between sessions.

• Thought records and cognitive restructuring: writing down automatic thoughts, testing the evidence for and against them and building more balanced ones.
• Behavioural experiments: trying something out to see whether your prediction really comes true.
• Graded exposure: facing feared situations gradually, at a pace you agree.
• Behavioural activation: rebuilding routine and rewarding activity when low mood has taken it away.

Thought Records: A Closer Look

The thought record is the best-known of all CBT techniques. It is simple, but it works because it slows things down. When you feel a sudden wave of anxiety or low mood, you write down what happened, what went through your mind and how strong the feeling was. Then you ask, “What is another way of looking at this?”

The aim is not to think positively. It is to think accurately. Some thoughts turn out to be right, and then we look at the problem-solving that follows. Many turn out to be assumptions, and checking them brings relief.

What Happens in a CBT Session

CBT is more than talking about whatever comes to mind. Sessions follow a clear structure so every hour counts. Between sessions you try out tasks in real life, because that is where change happens.

Most people start with a free 20-minute consultation. In your first full session, which lasts 55 minutes, we map the problem, agree on goals and choose the first steps. Typically CBT takes somewhere between 6 and 20 sessions, depending on the difficulty. We review progress regularly, and you decide how long to continue.

What the Research Says

CBT has been tested in thousands of studies. The NHS describes it as an effective treatment for many common problems, and NICE recommends it as a first-choice therapy for depression, anxiety disorders, OCD, PTSD and social anxiety, among others. The benefits often last after therapy ends, because you keep the skills.

It is not right for everyone, and it does not work overnight. It asks for effort between sessions, and some people prefer therapies that explore the past in more depth. If CBT does not suit you, we will talk about alternatives such as psychotherapy or counselling.

Newer Approaches Based on CBT

CBT has grown over the decades. So-called third-wave approaches, such as acceptance and commitment therapy, mindfulness-based cognitive therapy and dialectical behaviour therapy, build on its foundations. They place more emphasis on accepting thoughts and feelings rather than fighting them, and on living by your values.

Our therapists draw on these ideas where they help. For example, mindfulness is useful when thoughts loop, and DBT-informed skills help when emotions run very high.

Making CBT Work Between Sessions

The most successful clients treat practice as part of the therapy, not an extra. Tasks are small and realistic: a thought record on one difficult moment, one avoided activity tried for ten minutes, or a plan for a single evening.

• Do a little, often. Ten minutes daily beats an hour once a week.
• Expect ups and downs. A setback is data, not failure.
• Bring your notes. Even a few lines helps your therapist tailor the next step.
• Tell us if a task feels too hard. We will break it into smaller steps.

A Typical Course of CBT From Start to Finish

Although every course is different, most cognitive behavioural therapy London clients receive follows a similar path. Knowing the shape of it can make starting feel less daunting.

1. Getting to know you. The first one or two sessions map your difficulties, your history and your strengths, and we agree on goals.
2. Understanding the problem. Together we draw a simple picture of what keeps it going, using the CBT loop.
3. Learning the tools. Over the next sessions you learn techniques such as thought records, activity planning or gradual exposure.
4. Trying things out. You test the tools in real life, and we adjust them using what you find.
5. Consolidating. As things improve we look at what has helped, plan for setbacks and space the sessions further apart.
6. Moving on. At the end you have a written summary of your skills and a plan for keeping progress.

CBT for Anxiety, Depression and Sleep in Practice

CBT for anxiety usually combines understanding the alarm system with gradual exposure. If you avoid supermarkets because you fear a panic attack, for example, you might start with standing at the door for two minutes, then walking in, then buying one item. Each step teaches the brain that the feared outcome is not happening. Breathing and thought records support the process.

For depression, the focus is often behavioural activation, which means rebuilding small, rewarding activities, together with noticing and questioning harsh self-critical thoughts. For insomnia, CBT works on sleep habits, worry at night and the beliefs that keep you awake. Each area has its own page with more detail, and your therapist will adapt the tools to your life.

Common Myths About CBT

• “It is just positive thinking.” CBT is about accurate thinking, and sometimes the accurate thought is a hard one. Then we work on solutions.
• “It ignores feelings.” Feelings are at the centre of CBT. The skills help you work with them rather than being swept away.
• “It is a quick fix.” CBT is brief compared with some therapies, but it takes real effort and practice.
• “It only treats symptoms.” CBT also tackles the beliefs and habits that keep symptoms going, which is why benefits often last.
• “It is cold and mechanical.” Good CBT is warm and collaborative. The relationship with your therapist matters as much as the techniques.

CBT Compared With Other Therapies

Different therapies suit different people. CBT is present-focused, structured and skills-based. Counselling gives you space to talk through experiences and feelings with a supportive listener. Psychotherapy explores deeper patterns, often rooted in earlier life. Mindfulness trains attention. Many people use more than one at different times.

You do not need to choose alone. In your free consultation we talk about what you want and what is likely to help, and we can combine approaches. Our page on therapies compares all the options we offer.

CBT and Medication

CBT can be used on its own or alongside medicines. For some people, a combination works best, particularly for more severe depression or anxiety. Medicines are prescribed by a GP or psychiatrist, and we do not prescribe them. If you take medication, keep taking it as advised, and tell your doctor that you have started therapy.

Online CBT

Online CBT is as effective as face-to-face CBT for many problems, and it makes regular sessions easier to keep. You see your therapist by secure video, share worksheets on screen and practise tasks in your own environment. Many people find it easier to open up from home.

You need a quiet space, a camera and a good connection. We send a joining link with a reminder, sessions are not recorded, and if the video fails we can switch to a WhatsApp call. Online CBT is open to English-speaking adults anywhere in the world.

Is CBT Right for You?

CBT suits people who want practical tools, are willing to try tasks between sessions and have a problem they can describe. It is a good first step for many common difficulties. If you are unsure, your free consultation is the place to ask. We will tell you honestly if something else would suit you better.

Starting Cognitive Behavioural Therapy With Us

If you are looking for cognitive behavioural therapy London therapists can deliver in person, or online CBT from home, the first step is simply a conversation. In your free 20-minute consultation you can describe what is troubling you, ask how the therapy would work and see whether you feel comfortable with us.

From there, we agree a plan that uses the CBT techniques most likely to help you. People often come for CBT for anxiety, low mood, stress or sleep, and many find that the skills they learn spill over into other parts of life. You will never be pressured to continue, and we will always explain what we are doing and why.

Getting the Most From Your Therapy

Come with a clear idea of what you want to change, even if it is only “feel less anxious”. Be honest about what is and is not working, ask questions whenever something is unclear, and give each technique a fair trial before judging it. Therapy is a partnership, and your feedback shapes it.

Your First Session

You begin with a free 20-minute consultation to see if you feel comfortable with us. In your first full session, which lasts 55 minutes, we talk about what brought you here, what you would like to change and what has and has not helped before. You are never judged, you go at your own pace, and you leave with a clearer picture and a few simple things to try. Together we agree goals and how often to meet.

Online or in London

You can have therapy by secure video from anywhere in the world, in English, or in person at our clinic at 106 Empress Avenue, London E12 5EU. We also have a clinic in Istanbul, Turkey, and sessions run through the London or Istanbul clinic depending on availability. We send you a joining link with a reminder, sessions are not recorded, and if the video fails we can switch to a WhatsApp call. Read more on our online therapy page.

Fees

Your first 20-minute consultation is free. Sessions last 55 minutes, and our session fees are on our fees page. We do not bill insurance companies. You pay us directly and receive a receipt after each session, which you can send to your insurer if your policy covers therapy.

Cognitive Behavioural Therapy: Frequently Asked Questions

You may also find these helpful: CBT for anxiety, depression, mindfulness-based therapy, psychotherapy, DBT and online therapy and our FAQs.

This page is for general information and is not a substitute for professional medical advice, diagnosis or treatment. Last updated November 2026.