By Dr Stan Steindl
Cognitive Behaviour Therapy, or CBT, is one of the most widely used and well-researched psychological treatments available today. Grounded in the idea that our thoughts, feelings, and behaviours are interconnected, CBT helps individuals identify and change unhelpful thinking patterns and behaviours that contribute to emotional distress.
CBT is structured, collaborative, and present-focused, making it a practical and goal-oriented approach to a range of mental health concerns, including anxiety, depression, stress, trauma, eating disorders, and sleep difficulties.
How CBT Works
At the heart of CBT is the notion that it’s not just events themselves that cause distress, but how we interpret those events. The same situation might lead to very different emotional responses depending on the beliefs and thoughts a person brings to it.
For example, imagine you send a message to a friend and don’t hear back. One person might think, “They must be busy” and feel neutral, while another might think, “They’re ignoring me on purpose” and feel anxious or rejected. CBT helps people recognise these automatic thoughts and explore alternative ways of viewing situations.
“CBT gives people a set of tools to step back from unhelpful thinking patterns and look at situations from a more balanced perspective,” explains Dr Stan Steindl, Clinical Psychologist. “It’s about creating choice and flexibility in how we respond.”
The Structure of CBT
CBT typically involves weekly sessions with a psychologist over a period of 6 to 20 sessions, depending on the nature and severity of the issue. The process usually includes:
- Assessment and goal setting: Understanding the problem and agreeing on what the client wants to achieve.
- Identifying unhelpful thoughts and behaviours: Learning to notice patterns that maintain distress.
- Cognitive restructuring: Challenging and reframing unhelpful thoughts with more accurate or compassionate ones.
- Behavioural strategies: Experimenting with new behaviours, such as exposure to feared situations or behavioural activation to reconnect with meaningful activities.
- Homework tasks: Practicing strategies between sessions to apply learning in real life.
Sessions are collaborative, with clients and therapists working together as a team to explore problems and develop practical solutions.
Evidence and Effectiveness
CBT has been studied extensively and is considered the gold standard treatment for many mental health concerns. It has consistently demonstrated strong outcomes in both research settings and everyday clinical practice.
“One of the reasons CBT is so effective is its focus on building skills that people can use long after therapy ends,” says Dr Steindl. “It’s about helping people become their own therapist.”
For individuals experiencing depression, CBT helps lift the ‘fog’ by disrupting negative cycles of thought and inactivity. For those with anxiety, it provides tools to face fears gradually and build confidence. And for many people struggling with low self-esteem, stress, or emotional overwhelm, CBT offers a roadmap to greater self-awareness and resilience.
Is CBT Right for You?
CBT can be adapted for people of all ages, including children, adolescents, and adults. It is also used in group formats and can be delivered online. While it’s not the only effective therapy, many people appreciate CBT’s practical nature, clear structure, and the emphasis on skill-building.
A skilled psychologist will work with you to determine whether CBT—or another approach—best suits your needs and preferences.
Final Thoughts
CBT is more than a technique—it’s a mindset shift. By learning to observe your thoughts rather than being swept away by them, CBT helps you respond to life’s challenges with greater calm and clarity.
“At its core, CBT is about giving people a sense of agency,” Dr Steindl reflects. “It doesn’t take away life’s difficulties, but it does help people feel better equipped to face them.”
If you’re curious about CBT or wondering whether it could help you or someone you care about, consider reaching out to a registered psychologist. A good first step might be as simple as starting the conversation.