Cognitive Behavioural Therapy (CBT)

CBT is a well-established and highly effective talking therapy that has demonstrated to be effective in treating a range of difficulties including anxiety; stress; perfectionism and low self-esteem.

CBT combines Cognitive Therapy (examining the things you think) with Behavioural Therapy (examining the things you do). The key idea behind CBT is that what you think and do affects the way you feel.

At times, we can find ourselves stuck in vicious cycles where our thoughts and the actions we take to address a problem unknowingly keep it going. As a result, we continue to experience the negative feelings associated with the problem. This can also mean that we experience challenges when it comes to moving forwards in both our personal and professional lives.

For example, in the case of high-functioning anxiety, someone trapped in a vicious cycle may constantly strive for perfection and over-prepare to alleviate their anxiety. However, these behaviours inadvertently reinforce their anxiety, making it difficult for them to relax or enjoy the present. Despite appearing successful on the outside, they continue to experience negative feelings associated with anxiety and so find it challenging to break free from this cycle.

CBT can help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts. You’ll learn how to change negative patterns to improve the way you feel. CBT will also help you identify practical ways to improve your state of mind on a daily basis.

Unlike some talking therapies, CBT deals with your current problems, rather than attempting to solve issues in the past. Although, I always think with my clients how their early experiences may have impacted the way that they see themselves, others and the world around them.

With my private CBT clients, I specialise in helping them to manage anxiety, stress, perfectionism and overcome low self-esteem. I can show you how to break the vicious cycles that are keeping you stuck, so you can live your life feeling calmer, confident and good enough from within.

Cognitive Behavioural Therapy (CBT) - FAQ’s

How does CBT work?

CBT is based on the idea that the way you think about a situation can affect how you feel and behave. I therefore help you to identify, understand and change ways of thinking and behaving to help improve the way you feel e.g. less anxious and happier.

I help you to deal with overwhelming problems by breaking them down into smaller parts.

CBT empowers you! CBT is a collaborative form of therapy. You are actively involved in the therapy process in various ways such as completing tasks between sessions - this could be a thought record, an activity diary, a survey devised together or practicing a coping strategy that I have taught you in the session.

How long is the process?

CBT is a relatively short-term and goal-orientated therapy so the course of therapy typically lasts 3-6 months, depending on your presenting difficulties, what we decide to work on and your goals. I’ll be able to give you an idea of whether I think short-term or longer-term sessions will be helpful for you after our initial consultation. I have some clients though who value the space to talk, work through any challenges they face and work on any other goals they have so they choose to carry on working with me for a longer period of time.

How often are the sessions?

Therapy sessions are usually weekly but I always tailor sessions to your needs.

How are CBT sessions structured?

At the start of therapy, I carry out an assessment and examine how suitable CBT is for helping you with what you are struggling with. We would then agree on what problems you would like to work on and set goals. At all sessions thereafter, you can expect to work with me to better understand your presenting difficulties and develop new strategies for tackling them.

We set an agenda together at the start of every session to help us plan for the session and reflect on it afterwards.

You will leave with a home task to complete between sessions. We will collaboratively develop and agree on actions for you to complete before our next session. Action plans are a key feature of CBT; a great deal of the work involved in improving your mental health and well-being happens between sessions. We would always review these at the following session.

Who can benefit from CBT?

Anyone can benefit from CBT.

CBT has been proven to be effective in treating a range of difficulties including anxiety; stress; burn out; panic attacks; social anxiety; health anxiety; generalized anxiety; phobias; OCD; eating disorders; perfectionism; insomnia; and low mood. CBT can help you cope better with the physical symptoms of physical health problems such as IBS and chronic fatigue.

You do not have to be struggling with a particular issue such as the ones above though in order to benefit from CBT. CBT can help you achieve a range of goals, learn how to better manage negative thoughts and stressful situations and can even help you to just maintain your emotional health and well-being.

What are the benefits of CBT?

Reduced symptoms. A reduction in symptoms associated with a range of difficulties such as anxiety, stress, burnout, panic, health anxiety, social anxiety, low mood, eating difficulties and perfectionism - depending on what you come to therapy for.

Achieve goals. CBT is effective in helping individuals achieve personal and professional goals.

Self-awareness. You will develop a better understanding of the way you think, feel and behave. As a result of this, you can then identify your strengths and areas of improvement. You will also develop a greater understanding of others around you.

You will learn how to identify and challenge unhelpful thinking styles (e.g. catastrophising) and behaviours (e.g. avoidance, reassurance seeking and self-sabotage).

Time. CBT is a relatively short-term yet highly effective and evidence-based therapy. 

Coping strategies. CBT has lots of strategies to help you cope in the here and now – enabling you to cope with a range of situations, thoughts, emotions, bodily sensations and behaviours.

The effects of CBT are long-lasting. You will be able to use what you learn in CBT to cope with any future difficulties you come across.

Do I have to be based in the UK to work with you?

No, I work with clients all over the globe (except for those that live in the US or Canada) so I can work with you wherever you are in the world! All you need is your laptop and a good internet connection.

Do you offer face-to-face sessions?

No, I specialise in online CBT so all sessions take place on Zoom. Research has shown that online therapy is just as effective as face-to-face CBT.

It also means that you can access therapy from the comfort of your own home - no travel time, parking fees and no waiting rooms! All you need is a phone, tablet or laptop to access Zoom.

So get comfy, put a candle on and grab a coffee/cup of tea and let’s start your self-discovery, healing and personal growth journey!

Can I work with you if I’m in Crisis?

No, I don't provide crisis support. If you require emergency support, please go to A&E or call 999. You can contact your GP or local NHS mental health service for urgent support or call the Samaritans on 116 123 for emotional support. 

What makes your approach so unique?

I’ve worked with hundreds of clients using online CBT and I’m confident that I can help you too. What makes my approach so unique is that in addition to being a qualified CBT therapist and qualified Life and Personal Performance Coach, I’m able to draw on my other trainings in Mindfulness, Compassion Focused Therapy and Acceptance and Commitment Therapy. This means I am able to adopt an integrative approach to client work, combining different tools and techniques from a variety of evidence-based psychological models of therapy to specifically meet your unique needs; enabling transformational and lasting changes.