What is CBT?
Cognitive Behavioural Therapy, or CBT, is a type of talking therapy that helps you understand and change patterns of thinking, feeling, and behaving. Developed in the 1960s by Dr. Aaron Beck, it was first used to treat depression and it is now supported by hundreds of studies demonstrating its effectiveness for anxiety, stress, mood challenges, and many other mental health concerns.
CBT isn’t just about “thinking positively.” It’s about understanding how your thoughts, feelings, physical sensations, and behaviours interact and learning practical ways to break unhelpful cycles.
Just like you take care of your body, your mind needs attention too. CBT teaches you how.
How CBT Works
Starting CBT usually involves:
- Spotting patterns: noticing how your mind works
- Identifying challenges: understanding what’s causing you stress or distress
- Setting goals: deciding what you want to get out of therapy
It’s practical and collaborative. You bring your experiences, your therapist brings the tools, and together you work to feel better in your everyday life. CBT focuses on the here and now, while gently exploring past events if they’re relevant.
The CBT Model
CBT shows how thoughts, feelings, and behaviours are connected.
- Think about a recent problem: what were your thoughts, feelings, and actions? Helpful or not?
- Now think about yourself at your best—how does it look now?
Changing one part of the cycle can shift everything else.
Why CBT Works
CBT is evidence-based and clinically effective. Sessions are active and collaborative:
- You’re the expert in your experiences
- Your therapist is the expert in CBT
- Together, you solve problems and move forward
CBT also teaches you about how your mind works, giving you the skills to become your own therapist. Over time, you’ll learn to handle challenges and make lasting changes.
Get Started
A great first step is increasing awareness of your thoughts. Tools like The CBT Journal help you:
- Track your thoughts and feelings
- Learn how thinking affects emotions and behaviours
- Stay motivated with weekly coaching emails
- Join a supportive community
With awareness comes choice. The more you understand your mind, the more control you have over your thoughts, feelings, and actions. CBT puts you back in the driver’s seat of your life.