Our therapists are trained at respected counselling institutions in the UK and have extensive experience gained through their work in the NHS, private practice, and the charity sector.
Online cognitive-behavioural therapy (CBT)
What is cognitive-behavioural therapy (CBT)?
Cognitive-behavioural therapy (CBT) is a well-established, evidence-based approach that helps people manage psychological distress by focusing on the connection between thoughts, emotions, and behaviours. It is widely used to treat anxiety disorders, depression, obsessive-compulsive disorder (OCD), low self-esteem, impostor syndrome, and more.
CBT is a practical, goal-oriented therapy that focuses on the present rather than deeply exploring the past. It is based on the idea that our thoughts, emotions, and behaviours are connected. When we get stuck in negative thinking, it can impact how we feel and act. For example, if you believe, “I’m not good enough,” you might avoid challenges, reinforcing feelings of failure. CBT helps you recognise these patterns, challenge unhelpful thoughts, and develop healthier ways of thinking and behaving.
A CBT therapist will guide you through techniques such as:
✔ Identifying negative thought patterns and reframing them
✔ Facing fears gradually instead of avoiding them
✔ Developing coping strategies to manage stress and emotions
✔ Practising new behaviours to improve confidence and mood
CBT is an active and structured therapy, you won’t just talk about problems; you’ll learn practical strategies to improve your daily life. It’s typically short-term, but the skills you learn can help you long after therapy ends.
The cognitive model
At the heart of cognitive-behavioural therapy (CBT) is the cognitive model, developed by Aaron Beck. This model explains how our thoughts, emotions, behaviours, and even physical sensations are closely connected, when one changes, the others are affected too.
While we may not always have direct control over how we feel, we can learn to change our thoughts and behaviours, which in turn can improve our emotional well-being. CBT helps people recognise unhelpful thinking patterns and replace them with more balanced perspectives, while also encouraging positive behavioural changes.
Types of thoughts in CBT
There are different layers of thinking that influence how we perceive the world:
- Automatic thoughts: These are the immediate, surface-level thoughts that pop into our minds in response to situations. They are often biased, exaggerated, or unhelpful. Example: “I’ll fail this presentation.”
- Intermediate beliefs: These are the assumptions and rules we develop over time, often shaped by life experiences. Example: “If I don’t succeed, people won’t respect me.”
- Core beliefs: These are deeply held, often unconscious ideas about ourselves, others, and the world. They typically develop in childhood and shape how we interpret experiences. Common core beliefs include: “I am not good enough”, “People cannot be trusted”, “The world is dangerous”.
When core beliefs are negative or rigid, they can create patterns of unhelpful thinking that lead to distress. CBT helps people identify and challenge these beliefs using structured techniques, so they can develop healthier ways of thinking and behaving. Over time, this process leads to lasting emotional and behavioural change.
How can CBT help?
CBT offers a structured, practical approach to help you overcome patterns of thinking and behaviour that may be causing emotional distress. Here’s how it can support you:
- Understanding the connection between thoughts, feelings, and behaviours: CBT helps you see how your thoughts influence your emotions and behaviours. By identifying negative thought patterns, you can understand how they lead to distress, and learn how to interrupt this cycle.
- Raising awareness of automatic thought patterns: Often, our thoughts occur automatically and go unnoticed, but these can shape how we feel and act. CBT teaches you to become more aware of these thoughts, so you can catch them before they impact your mood or behaviour.
- Challenging distorted thoughts: CBT helps you identify distorted thinking, like overgeneralising, catastrophising, or negative self-talk, and teaches you how to replace these with more realistic, helpful thoughts that promote emotional balance.
- Shifting negative core beliefs: Deep-seated beliefs about ourselves, others, or the world can shape our thoughts and reactions. CBT helps you uncover and challenge these core beliefs, such as “I’m not good enough” or “The world is dangerous,” so you can replace them with healthier perspectives.
- Teaching practical coping strategies: CBT equips you with practical tools to cope with life’s challenges, whether it’s managing stress, anxiety, or difficult emotions. These skills are something you can use beyond therapy to continue progressing in everyday life.
- Preventing relapse with long-term tools: CBT is designed not just to address immediate problems but to give you tools you can carry forward. By teaching you skills for long-term emotional regulation and problem-solving, CBT helps reduce the risk of future setbacks.
What happens in a CBT session?
CBT sessions are structured and collaborative, with both the therapist and client working towards specific goals. At the start, the therapist will take time to understand your concerns, explore your beliefs, and how these affect your emotions and behaviours. Based on this, the therapist will introduce tools and strategies that are tailored to your unique situation, helping you to challenge unhelpful thoughts and make positive changes.
Your therapist may introduce new techniques, and you’ll often be asked to reflect on and practice those techniques in between sessions. This helps you integrate what you’ve learned into your daily life.
A key part of CBT is practising these techniques outside of sessions. You’ll be given tasks to do at home that help reinforce the strategies you’re learning. As you progress, your therapist will keep track of your development, adjusting the approach as needed to help you make lasting improvements.
It’s important to remember that CBT is a safe, confidential process, where you are free to express your thoughts and concerns without judgment. The more engaged you are in the process, the more likely you are to see positive changes.
What issues does CBT therapy help with?
CBT is the most researched and evidence-based form of therapy, with a proven track record of success in treating a variety of mental health conditions, including:
- Anxiety (generalised anxiety, social anxiety, panic disorder, health anxiety)
- Depression (low mood, lack of motivation, negative thoughts)
- Stress (work stress, personal stress, burnout)
- Low self-esteem (self-doubt, lack of confidence)
- Procrastination and avoidance behaviours
- Perfectionism
- Sleep problems (insomnia, poor sleep habits)
- Obsessive-compulsive disorder (OCD)
- Emotional regulation (difficulty managing emotions)
Why choose Forward Therapy?
We are committed to offering effective, evidence-based therapy that helps individuals overcome their challenges and improve their well-being. Our approach combines a deep understanding of cognitive-behavioural techniques with a warm, non-judgmental, and safe space where you can explore your thoughts and feelings without fear. We believe that creating a compassionate, client-centred environment is essential for effective therapy.
Our therapists have trained at reputable counselling institutions in the UK and bring several years of experience from working within the NHS, private practice, and the charitable sector.
Plus, we believe in a collaborative approach, working with you to understand your unique challenges and goals. By combining practical skills with empathetic support, we help you develop the tools you need to manage your thoughts and behaviours more effectively.
FAQs about CBT
How does CBT differ from other types of therapy?
Different types of therapy approach emotional distress in different ways. All of them aim to support psychological wellbeing, but they do so through distinct methods and philosophies.
CBT is a structured, practical form of therapy that focuses on identifying unhelpful thought patterns and behaviors, and developing tools to change them. It is typically short-term and goal-oriented.
Acceptance and commitment therapy (ACT), while similar in some techniques, takes a different stance on thoughts. Rather than trying to change or challenge them, ACT teaches acceptance, encouraging clients to observe their thoughts and emotions without judgment and commit to living in line with their values, even in the presence of difficult emotions.
Compassion-focused therapy (CFT) is particularly helpful for people who struggle with shame, self-criticism, or a harsh inner voice. It focuses less on correcting thoughts and more on building a sense of internal safety, self-kindness, and emotional regulation through compassion-based practices.
Person-centred therapy is based on the idea that healing comes from within when a person is given the right conditions – empathy, acceptance, and authenticity. It is non-directive, meaning the therapist doesn’t guide or teach techniques but instead provides a supportive space for self-exploration.
Psychodynamic therapy, one of the oldest therapeutic models, is less structured and more exploratory. It aims to uncover unconscious patterns and unresolved past experiences that influence current behaviour. While CBT focuses on present-day problems, psychodynamic work often explores deeper emotional themes and relationships over a longer time frame.
We recognise that no single approach works for everyone. That’s why we offer an integrative model of care, drawing from CBT, ACT, CFT, and person-centred therapy to personalise treatment to your unique needs and goals.
Is online CBT effective?
Yes, research consistently shows that online CBT can be just as effective as face-to-face therapy. The core techniques of CBT, such as identifying unhelpful thoughts, learning coping strategies, and changing behaviour patterns, translate very well to an online format.
In fact, for some people, online CBT offers unique benefits. It can feel more accessible and convenient, making it easier to fit into everyday life. Some clients also find it more comfortable to open up from the privacy of their own space, which can help deepen the therapeutic process.
What matters most is not whether CBT is delivered in person or online, but how well it’s tailored to your needs and how engaged you feel in the process.
How many sessions will I need?
The number of sessions you’ll need depends on your individual goals, the nature of the issues you’re working on, and how you respond to therapy. CBT is generally designed to be a short- to medium-term approach. Many people begin to see progress within 6 to 12 sessions, while others may benefit from a longer course, especially when working through more complex or long-standing issues.
Some clients come to therapy with a specific focus and feel ready to end once that’s been addressed. Others choose to continue for ongoing support, deeper exploration, or to prevent relapse.
There’s no one-size-fits-all timeline, but we’ll work with you to ensure your therapy is purposeful, efficient, and aligned with your goals.
What are the pros and cons of CBT?
CBT is one of the most well-researched and widely used forms of therapy, and many people find it to be a highly effective and practical approach. Like any therapy, though, it has both strengths and limitations, and what works well for one person may not suit another.
The main advantages of CBT are its structure, clarity, and focus on real-world change. It helps you understand how your thoughts, feelings, and behaviors are connected, and teaches concrete tools to break unhelpful cycles. It’s evidence-based and designed to help you become your own therapist over time. Many people appreciate that CBT gives them practical skills they can continue using long after therapy ends.
However, CBT isn’t the right fit for everyone. Some people may find it too focused on logic or too structured if they’re looking for a more open-ended, exploratory, or emotionally focused experience. Others may struggle with the “homework” element or prefer an approach that places more emphasis on the past, relationships, or emotional processing.
Can I do CBT on my own?
Many CBT techniques can be learned and applied independently, and self-help resources can be a great starting point. If you’re motivated and comfortable working on your own, you may find that self-guided CBT helps you build awareness of unhelpful thought patterns and begin making positive changes.
That said, working with a therapist often adds depth, structure, and support that can be hard to achieve on your own. A trained online CBT therapist can help you tailor strategies to your specific situation, keep you accountable, and guide you through more complex or emotionally challenging issues. It’s also easier to spot blind spots and make lasting change when someone is walking alongside you.
What if online cognitive behavioural therapy isn’t right for me?
It’s completely okay if online CBT isn’t the right fit for you. Everyone’s needs, preferences, and circumstances are different and the most important thing is finding an approach and format that feels safe, comfortable, and effective for you.
If you begin online CBT with us and find it’s not quite the right fit, we can adjust the approach, explore other therapeutic styles, such as acceptance and commitment therapy (ACT), compassion-focused therapy (CFT), or person-centred work, or help you think through the best next steps.
Further reading
Book a session with a CBT specialist
Professional standards
Your online CBT therapist
Cristina is a qualified CBT therapist with experience across the NHS, the charity sector, and private practice. She has worked with a wide range of clients facing issues such as OCD, anxiety, depression, stress, and low self-esteem. She is a registered member of the British Association for Counselling and Psychotherapy (BACP).