What Is CBT? A Gentle Guide from an Edinburgh Therapist

If you’ve never tried CBT before, you’re not alone and it’s completely normal to wonder how it works or whether it might help you.

CBT stands for Cognitive Behavioural Therapy. It’s a practical, evidence-based approach that helps people better understand the links between their thoughts, feelings and behaviours — and gently make changes that improve day-to-day life.

CBT is recommended by the NHS for things like anxiety, depression, low self-esteem and stress. But more importantly, it’s a collaborative way of working — one that helps you feel less stuck, and more able to respond to life with self-understanding and new tools.

How Does CBT Work?

In CBT, we explore how your thoughts (the “C” in CBT) influence how you feel and behave. Then we look at how small shifts — in thinking or actions — can create change.

This isn’t about “thinking positive” or ignoring how you feel. It’s about learning to notice unhelpful patterns and gently challenging them in a way that feels manageable.

You’re always in control of the pace — and we decide together what feels most helpful.

What Happens in a CBT Session?

In a typical CBT session, we’ll start by checking in on how you’ve been and what’s been going on. You might want to explore something that came up during the week, or focus on a pattern that keeps repeating.

Sometimes we’ll use simple models or worksheets to help you make sense of things. Other times we’ll reflect, notice patterns and think about practical steps you’d like to try. You’ll never be pushed - and we can adapt things as we go.

If you’re interested in what CBT looks like online, you can read more about that here.

What Can CBT Help With?

CBT is often used for:

Generalised anxiety and worry
Panic attacks
OCD
Low mood or depression
Health anxiety
Phobias and avoidance
Stress and overwhelm
Sleep problems
Self-criticism and low confidence

Everyone is different — so we’ll always shape therapy around you.

Is CBT Right for Me?

CBT is a structured, time-focused therapy — but it doesn’t mean it’s cold or clinical. In fact, many people find it supportive, compassionate, and empowering.

If you’ve had counselling before and found it helpful, CBT might offer a more active, skills-based approach. If you’ve never had therapy before, it’s a great place to start.

You can explore CBT either in person or online — both are equally effective. If you’d prefer to meet from the comfort of your own home, I also offer Online CBT sessions.

Still Have Questions?

You don’t need to know everything before you start. If you’re wondering whether CBT might be right for you, I’d be happy to talk it through.

Feel free to get in touch.

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