What is CBT?
CBT is a structured, evidence-based therapy that focuses on the here and now. It helps you explore how unhelpful patterns of thinking and behaviour may be affecting your mental health, and how these patterns can be changed. The core idea is that how we think about a situation affects how we feel and what we do. If our thoughts are distorted or overly negative, they can impact our mood, self-worth, and confidence.
CBT offers tools to challenge these thoughts and shift behaviour, so you can feel more in control of your emotions and life. It’s collaborative, focused, and typically time-limited.
So, is it all about “fixing” thoughts?
Not quite. CBT isn’t about forcing yourself to “think positively” or pretending everything’s fine. It’s about learning to notice what your mind is doing, evaluate whether those thoughts are helpful or accurate, and gently create new ways of thinking that feel more balanced. It's also about recognising the behaviours we fall into when we're feeling anxious or low—and finding small, manageable ways to break the cycle.
What does a CBT session actually look like?
CBT sessions are structured but not rigid. We’ll explore your current difficulties, identify patterns in your thoughts and behaviours, and agree on specific goals to work towards. You’ll learn practical techniques—like thought records, behavioural experiments, activity planning or exposure strategies—to help you respond differently to the challenges in your life.
It’s not just about talking—it’s about doing. You’ll often leave a session with something to try out between appointments, which helps embed the learning in real-life situations.
What can CBT help with?
CBT has been shown to be highly effective for a wide range of issues, including:
- Anxiety and panic attacks
- Low mood and depression
- Health anxiety
- OCD and intrusive thoughts
- Stress and burnout
- Sleep problems
- Social anxiety
- Low self-esteem
- Perfectionism
- Shame-based beliefs
Who is CBT suitable for?
CBT can be a great fit for people who want to understand themselves better and learn practical tools to manage life’s challenges. It does involve some commitment—trying things out between sessions, reflecting on your experiences—but the payoff can be powerful. It’s especially effective if you feel stuck in unhelpful cycles and want support in breaking them.
I also integrate aspects of person-centred counselling into my work, so you’ll always be met with warmth, empathy, and respect, not just techniques.
What are your qualifications?
I’m a qualified counsellor, registered with the British Association for Counselling and Psychotherapy (BACP), and I work within their ethical framework. I hold a BACP-accredited Level 4 Diploma in Therapeutic Counselling and the CPCAB Level 5 Diploma in Cognitive Behavioural Therapeutic Skills and Theory (CBT). This means I have received specific training in how to apply CBT safely, ethically, and effectively.
In addition to my counselling qualifications, I also hold a Bachelor's degree in Sport Science and Coaching, and a Master’s in Sport and Exercise Psychology—for those who are sport-minded and looking to explore performance, mindset, or motivation within therapy.
Is CBT right for me?
You don’t need to have it all figured out before coming to therapy. CBT can be adapted to suit your pace, your style, and your goals. If you're unsure, we can use the first session to explore whether it feels like the right approach for you. I also offer a free 15-minute consultation if you’d like to ask questions first with no pressure.
CBT can help you feel more in control of your emotions, behaviours, and reactions. If you’ve been feeling stuck, overwhelmed, or like you keep repeating the same patterns, therapy can be a place to start making sense of it all—and start changing it.
Ready to explore a new way forward? Feel free to get in touch via www.jplcounselling.co.uk, or contact me to arrange your first session.
You don’t have to do this alone.