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What to expect from CBT with me

It's useful to ask yourself some questions before reading the below - What do I know about CBT?  or 'What have my past experiences of CBT been like?  'Is this something I am able to commit to?' 'What might get in the way of me making progress?'


What is CBT?


  • In CBT we try and help people identify what keeps a problem going (e.g. anxiety, low mood)

  • We understand that there’s a link between out thoughts, feeling emotions and behaviours which all interact with each other.

  • We try and identify the cycle that keeps this problem going and establish what is maintaining a problem.

  • And evaluate the thoughts and behaviours to try and break these cycles so hopefully you can manage your symptoms better.

  • For example, we know that people with depression struggle with getting out of bed. How their mood impacts their daily functioning and motivation, so this is an example of something we can work on in CBT.



Form & Structure


  • CBT is very collaborative and active, both in session and between sessions.

  • And evidence shows us that what we do in session and apply this also outside of sessions helps us get better results from therapy.


It is a way of analysing thoughts and behaviours and we will be evaluating or thinking about the thoughts in different scenarios. It isn’t what happens to us that is important but how we interpret what happened. We will work together on it. We will question about what is going on. It isn’t just about talking.


It is very much in the here and now, it’s active, with lots to get through. It can be time limited (more so if provided through insurance companies than privately via self funding). It’s a collaborative effort but it will be for you to complete questionnaires and tasks in-between sessions weekly.


Tasks (or 'homework') occur between sessions, because we only get 50 minutes together a week and then you have the rest of the week to work on your goals. You may find it hard work at times, you will make progress and sometimes have setbacks.


I would bring along a pen and a notepad (or notes for your device). You are welcome to record your own sessions. The early sessions of CBT are quite different to the later ones. What this means is I will lead more in the first sessions and then you will take more of a lead with the aim that you will become your own therapist and continue after finishing this. You will need to be on time to sessions and prepared before coming in.


I hope this provides a helpful starting point for you prior to when we begin therapy.


Becky Grace x




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