Taking Steps Counselling - Cognitive Behavoiur Therapy

Understanding the connection between thoughts, feelings and behaviours

Cognitive Behavioural Therapy (CBT) is a structured, collaborative and practical form of talking therapy. It is based on the idea that our thoughts, feelings, physical responses and behaviours are connected, and that changing patterns in one area can influence the others.

CBT doesn't mean simply “thinking positively”. Instead, we work together to notice patterns, test out different ways of thinking and responding, and develop practical strategies that can help you move towards the life you want.

CBT is often skills-based, meaning that what you learn in counselling can be practised and used in everyday life.

Where did it come from?

Modern CBT developed through the coming together of behavioural and cognitive approaches during the 1960s and following decades.

Aaron Beck developed Cognitive Therapy, focusing on the relationship between thoughts, emotions and behaviour. Around the same period, Albert Ellis developed Rational Emotive Behaviour Therapy. These cognitive approaches built on earlier behavioural approaches to psychological treatment. Over time, they developed into the broad family of approaches now known as Cognitive Behavioural Therapy.

CBT has continued to evolve as research has helped us understand more about how psychological difficulties develop and change.

Is CBT evidence-based?

Yes. CBT is one of the most extensively researched psychological therapies.

A large body of research supports CBT for a wide range of psychological difficulties, including depression, anxiety disorders, OCD, phobias and eating disorders, as well as a number of other mental health and health-related problems.

CBT is also recommended in clinical guidelines for a number of specific conditions. For example, NICE recommends CBT-based treatments for OCD and recommends specific forms of CBT for several eating disorders.

Importantly, CBT isn't one single treatment protocol. Effective CBT is adapted to the person and the difficulty being addressed. NICE guidance, for example, emphasises that CBT should be delivered by appropriately trained and supervised practitioners and that different difficulties require different CBT interventions.

What I like about CBT

CBT gives us something practical to work with.

Understanding why you feel the way you do can be helpful, but I also want you to leave counselling with skills and strategies you can actually use in everyday life.

Together, we'll look at what's happening, work out what may be keeping things going, and practise ways of responding that move you towards the life you want.

Small steps can create meaningful change.