What is Cognitive Behavioural Therapy (CBT)?

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CBT is based on the principle that the way we think about situations affects how we feel emotionally and how we respond behaviourally. When unhelpful or negative thinking patterns become habitual, they can maintain emotional distress and reinforce unhelpful behaviours.

CBT helps you:

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• Recognise unhelpful thought patterns

• Understand how these thoughts influence emotions and actions

• Learn healthier ways of thinking and responding

• Develop practical tools to manage challenges more effectively

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Rather than focusing solely on the past, CBT places strong emphasis on what is happening in your life now and what you can do differently moving forward.

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Cognitive Behavioural Therapy (CBT) in Plymouth

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Cognitive Behavioural Therapy (CBT) is a structured, evidence-based talking therapy that helps you understand how your thoughts, feelings and behaviours interact. At Horizon Counselling Services, we use CBT to support clients in developing practical coping strategies that lead to real, lasting change.

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CBT is one of the most widely recommended therapies in the UK and is commonly used to support people experiencing anxiety, depression, stress, low self-esteem and a range of other mental health difficulties.

❝ CBT is very good for helping me not listen to my self-critical voice, which is so damaging. ❞

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How does CBT work?

Watch this video from Mind to find out more about how CBT works, and whether it might help you.

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CBT works by helping you become more aware of the links between your thoughts, emotions, physical sensations and behaviours. Together with your therapist, you will explore patterns that may be keeping you stuck and learn ways to interrupt those cycles.

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Your therapist will support you to:

• Identify negative or self-critical thinking

• Test whether these thoughts are accurate or helpful

• Develop more balanced, realistic perspectives

• Build coping strategies you can apply in everyday life

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CBT is collaborative and active. You are not simply talking about problems — you are learning skills you can continue to use long after therapy ends.

 

❝ I still get anxious. But CBT helped me gain insight and perspective. ❞​
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What is the theory behind CBT?

 

CBT combines two core approaches:

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Cognitive therapy – focusing on thoughts, beliefs and interpretations
Behavioural therapy – focusing on actions, habits and avoidance patterns

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By addressing both thinking and behaviour, CBT helps reduce emotional distress and supports long-term change. Even small shifts in thinking or behaviour can have a meaningful impact on how you feel.

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❝ CBT got me through a really tough time. From being suicidal and off work, to functioning again. It reintroduced structure to my life when I'd given up. ❞

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What can CBT help with?
 

CBT is commonly used to support people experiencing:

• Anxiety and panic attacks

• Depression and low mood

• Stress and burnout

• Anger difficulties

• Obsessive-compulsive disorder (OCD)

• Phobias

• Post-traumatic stress disorder (PTSD)

• Health anxiety

• Sleep problems and insomnia

• Low self-esteem

• Self-harm behaviours

• Problems related to alcohol or substance use

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In some cases, adapted forms of CBT may be recommended, such as trauma-focused CBT for PTSD or CBT tailored to managing long-term physical health conditions alongside emotional wellbeing.

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❝ CBT is learning to stop the cycle of negative thinking.❞

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What are CBT sessions like?

 

In CBT you work with a therapist to identify and challenge negative thought patterns and behaviour.

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CBT sessions are structured but flexible, and tailored to your individual needs. Sessions typically focus on current difficulties while also acknowledging how past experiences may influence present patterns.

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CBT is usually short- to medium-term, with an agreed number of sessions depending on your goals and circumstances.

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❝ It can be daunting when faced with a list of things you can't do. But CBT helped me break up my goals into manageable chunks. ❞

 

During the sessions

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A typical session may include:

• Exploring thoughts, emotions and behaviours linked to specific situations

• Learning practical techniques to manage distress

• Reviewing progress and identifying patterns

• Setting goals or strategies to practise between sessions

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Between Sessions

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CBT often involves applying skills outside of therapy. This may include:

• Reflection exercises or worksheets

• Keeping brief thought or behaviour records

• Practising new coping strategies in daily life

These activities are always discussed and agreed collaboratively and designed to feel manageable and relevant.

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❝ CBT has helped me build up resilience, gain self-belief and enjoy life as much as I can. ❞​

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How can I access CBT?

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In the UK, CBT may be accessed in several ways:

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• Referral via your GP through NHS Talking Therapies

• Self-referral to NHS services (in some areas)

• Support through charities or workplaces

• Private CBT therapy

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NHS waiting times can be lengthy, which is why many people choose private CBT to access support more quickly and flexibly.

At Horizon Counselling Services, our therapists are experienced in delivering CBT in a supportive, practical and personalised way.

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❝ I've noticed myself referring back to things I was taught in CBT. ❞
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Can I try CBT on my own?

 

Some people choose to explore CBT techniques independently, particularly while waiting for therapy or as a refresher after previous treatment.

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Self-guided CBT may include:

• Evidence-based self-help books

• Guided worksheets and exercises

• Online CBT programmes

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While self-help CBT can be useful, working with a trained therapist allows for personalised guidance, deeper insight and support when challenges arise.

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❝ I had previously tried CBT when I was first diagnosed, which I didn't find helpful. However the second time I tried it, it completely changed my life. ❞

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What if CBT doesn’t work for me?

 

CBT is helpful for many people, but no single therapy suits everyone. If CBT has not been effective for you in the past, it may still be helpful at a different time, with a different therapist, or alongside another therapeutic approach.

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At Horizon Counselling Services, we recognise the importance of finding the right fit and will always discuss alternative options if CBT is not meeting your needs.

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CBT at Horizon Counselling Services, Plymouth

 

We offer CBT therapy in Plymouth in a calm, confidential and professional setting. Our approach is practical, compassionate and tailored to you — not a one-size-fits-all model.

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If you are considering CBT or would like to discuss whether it is right for you, we welcome you to get in touch.

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❝ I was encouraged to try CBT again with a different therapist. I like this one and am getting on much better. Which therapist you have makes a big difference. ❞

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