Find a Cognitive Behavioral Therapy (CBT) Therapist

What is Cognitive Behavioural Therapy (CBT)?

Cognitive Behavioural Therapy, commonly abbreviated to CBT, is an approach that focuses on the relationship between your thoughts, emotions and actions. At its core, CBT assumes that the way you interpret situations influences how you feel and what you do. By learning to identify and test unhelpful thoughts and by practising alternative behaviours, you can reduce distress and improve daily functioning. Sessions are usually structured and problem-focused, with an emphasis on practical strategies you can apply between appointments.

Principles behind CBT

The fundamental principle of CBT is that thoughts, feelings and behaviours interact. When you notice a pattern that contributes to distress - such as a tendency to assume the worst or to avoid certain situations - CBT helps you examine the evidence for those thoughts and to test different behaviours in real life. This approach is collaborative, meaning you and your counsellor work together to set goals, monitor progress and develop skills. Homework or between-session activities are a key part of the programme, because change often happens through practice outside the room.

What issues is CBT commonly used for?

CBT is used for a wide range of emotional and behavioural difficulties. You will most commonly find it offered for anxiety problems, including generalised anxiety, panic, phobias and social anxiety, as well as for depression and low mood. It is also frequently used to help with stress management, sleep difficulties, obsessive-compulsive tendencies and certain trauma-related symptoms. In addition, CBT techniques are adapted for dealing with long-term health conditions, chronic pain, and some eating-related concerns. Because the approach emphasises skills and measurable goals, it is often chosen when you want a structured way to address current problems.

What does a typical CBT session look like?

If you are starting CBT, your initial sessions usually focus on assessment and goal-setting. Your counsellor will ask about the history of your difficulties, what you hope to change, and any factors that might affect treatment. From there, sessions tend to follow a predictable structure. You might begin by reviewing progress since the last appointment, agree an agenda for the current session, work on a specific cognitive or behavioural technique, and finish by setting tasks to try before you meet again. Sessions commonly last around 50 minutes and occur weekly or fortnightly, depending on your needs and availability.

Techniques used in sessions can include learning to notice automatic thoughts, conducting behavioural experiments to test assumptions, practising relaxation or breathing exercises, and developing problem-solving strategies. Your counsellor may introduce simple worksheets to help you record patterns and track changes. While sessions are focused and practical, there is room to explore how past experiences have shaped current patterns when that is useful for your goals.

How CBT differs from other therapeutic approaches

There are many different ways of working in therapy, and CBT differs from several of them in key ways. Compared with psychodynamic approaches, which often explore early relationships and unconscious patterns over a longer period, CBT is generally more present-focused and shorter-term. Where person-centred therapy emphasises unconditional acceptance and the therapeutic relationship as the main agent of change, CBT combines a supportive relationship with specific skills training and measurable tasks. Other approaches, such as systemic work, consider wider family or relational dynamics as central. CBT tends to focus on the individual's thinking and behaviour patterns, though it can be adapted to include relational factors when relevant.

A further difference is the emphasis on measurable outcomes. Many CBT practitioners use standardised questionnaires or simple monitoring tools to track symptoms and progress. This can help you and your counsellor decide whether the current strategy is working or whether a different approach might be more helpful.

Who is a good candidate for CBT?

CBT can be suitable for many people seeking practical strategies to manage specific problems. You may find CBT especially helpful if you prefer a structured approach with clear goals and active tasks between sessions. If you are willing to try new ways of thinking and behaving and to spend time practising techniques outside appointments, you are likely to get more from the therapy. CBT can be adapted for different age groups, and many counsellors have experience working with adolescents and older adults as well as working in diverse cultural contexts.

There are situations where CBT is offered alongside other forms of support. If you have complex needs, multiple co-occurring issues, or a history of trauma, your counsellor may suggest integrating CBT with other approaches or liaising with medical professionals. The important thing is that the therapy is tailored to your situation and that you feel able to discuss whether the approach fits your preferences.

How to find the right CBT counsellor for you

Finding a counsellor who specialises in CBT involves more than checking a training certificate. You may want to look for someone who is registered or accredited with a recognised UK professional body and who lists CBT as a primary approach. Read profiles to get a sense of their areas of experience and any specialist populations they work with. Consider practical factors such as whether they offer face-to-face, online or telephone sessions, their fees, availability and their location if in-person appointments are important to you.

When you contact a counsellor, asking a few questions can help you judge the fit. You might ask about their training in CBT, how they structure sessions, whether they use outcome measures, and how they approach home practice. It is also reasonable to ask about their experience with the particular difficulty you want to address, for example panic, insomnia or persistent low mood. A short initial conversation or consultation session can give you a sense of whether you feel comfortable working with them.

Your relationship with a counsellor matters. Even with an evidence-based method like CBT, progress often depends on feeling understood and supported. If after a few sessions you do not feel the approach is helping, discuss this with your counsellor - they may adapt the programme or suggest other options. Many people try a few different practitioners before finding the right match, and that process is a normal part of seeking help.

Practical tips when choosing

Think about accessibility needs, language preferences and cultural competence. Check whether the counsellor offers a flexible appointment pattern that suits your work or family life. Look for clear information about fees and cancellation policies so there are no surprises. If cost is a concern, you may want to explore low-cost services in your area or ask whether a counsellor offers a sliding-scale fee.

Final thoughts

CBT is a practical and goal-oriented approach that can help you develop skills to manage a range of difficulties. By understanding the principles, knowing what to expect in sessions and taking time to find a counsellor who fits your needs, you give yourself the best chance of meaningful change. Use the directory above to compare counsellor profiles, check qualifications and contact practitioners to find someone who feels right for you.