If you’ve ever looked into therapy, you’ve almost certainly come across the term CBT. It’s one of the most widely recommended therapeutic approaches in the UK — but what exactly is it, how does it work, and is it right for you?
What does CBT stand for?
CBT stands for Cognitive Behavioural Therapy. It’s a structured, evidence-based approach to therapy that focuses on the connection between your thoughts, feelings, and behaviours.
The core idea is simple but powerful: the way we think about situations directly affects how we feel — and how we feel directly affects how we behave. By learning to identify and challenge unhelpful thought patterns, we can change the way we feel and act.
A simple example
Imagine you send a message to a friend and they don’t reply. You might think:
- “They’re ignoring me — they must be angry with me” → you feel anxious and rejected → you withdraw and don’t reach out again
Or you might think:
- “They’re probably just busy” → you feel fine → you carry on with your day
The situation is exactly the same. But the thought determines the emotional and behavioural response. CBT helps you notice when your thoughts are unhelpful, distorted, or inaccurate — and develop more balanced, realistic ways of thinking.
What is CBT used for?
CBT has a strong evidence base and is recommended by the NHS for a wide range of difficulties including:
- Anxiety and generalised worry
- Panic attacks
- Depression and low mood
- OCD (Obsessive Compulsive Disorder)
- Phobias
- PTSD and trauma
- Low self-esteem
- Stress and burnout
- Sleep problems
- Eating difficulties
- Anger management
What happens in a CBT session?
CBT is more structured than some other forms of therapy. Sessions typically involve:
- Exploring current difficulties and how your thoughts, feelings and behaviours are connected
- Identifying specific unhelpful thinking patterns — such as catastrophising, black and white thinking, or mind reading
- Developing practical strategies and tools to challenge those patterns
- Sometimes completing exercises or reflections between sessions to practise new skills
CBT is generally focused on the present — on what’s happening now and what you can do about it — rather than extensively exploring the past.
How long does CBT take?
One of the advantages of CBT is that it can be relatively short term. Many people experience significant improvement in as few as six to twelve sessions, though this varies depending on the complexity of your difficulties.
Is CBT right for everyone?
CBT is a highly effective approach for many people — but it isn’t the only approach, and it isn’t right for everyone.
Some people find the structured, practical nature of CBT very helpful. Others prefer a more open, exploratory style of therapy that focuses on deeper emotional patterns, past experiences, or the therapeutic relationship itself.
As an integrative therapist, I draw on CBT alongside other approaches — including psychodynamic therapy, person-centred counselling, and Gestalt therapy — to create a way of working that is tailored specifically to you. This means you get the practical benefits of CBT where it’s helpful, combined with the depth and flexibility of other approaches where needed.
What are the limits of CBT?
CBT works primarily at the level of thoughts and behaviours. For some people — particularly those with complex trauma, deep-rooted emotional patterns, or difficulties that feel hard to articulate — a purely CBT-based approach may feel too surface level.
In these cases, a more integrative or psychodynamic approach may be more effective. A good therapist will always discuss which approach is most likely to help you, and adapt as your needs evolve.
How do I know which type of therapy is right for me?
The honest answer is that the most important factor in successful therapy is not the specific approach used — it’s the quality of the relationship between you and your therapist. Research consistently shows that feeling safe, heard and understood by your therapist is the single biggest predictor of positive outcomes.
The best way to find out if a therapist is right for you is to have an initial consultation. Most therapists — myself included — offer a free introductory call where you can ask questions, get a feel for how they work, and decide if it feels like a good fit.
About my practice
I’m Klara Vantrubova, an integrative counsellor and psychotherapist based in West Hampstead, London (NW6). I use CBT as part of an integrative approach, drawing on a range of therapeutic methods to tailor our work specifically to your needs.
I work with anxiety, depression, trauma, low self-esteem, burnout, ADHD and more. I offer in-person sessions in West Hampstead NW6, Walk & Talk therapy in the Brondesbury area, and online sessions worldwide. I am currently accepting new clients.
👉 Book your free consultation here
Klara Vantrubova is an integrative counsellor and psychotherapist based in West Hampstead, London, offering in-person, Walk & Talk and online sessions. She specialises in anxiety, trauma, relationship issues and more.
Integrative Counselling & Psychotherapy 