What is CBT

Our thoughts, emotions, physical responses and behaviours are closely connected, and when we become caught in difficult patterns, it can sometimes feel hard to know how to break out of them.

You may notice yourself overthinking, expecting the worst, becoming highly self-critical, avoiding certain situations or feeling trapped in cycles of anxiety, stress or low mood.

CBT, focuses on understanding the relationship between thoughts, feelings, behaviours and bodily responses, and how these patterns can influence emotional wellbeing over time.

The aim is not to force positive thinking or ignore difficult emotions, but to develop greater awareness of the patterns that may be contributing to distress and explore more supportive ways of responding.

For many people, difficult thought patterns develop gradually and become automatic, particularly during periods of stress, overwhelm or emotional difficulty.

In therapy, we can begin to slow these patterns down, notice how they operate, and explore how certain beliefs, behaviours or coping strategies may be affecting your daily life and relationships.

How CBT Works

CBT operates on the idea that thoughts, feelings, and behaviors are interconnected. By changing unhelpful thoughts and behaviours, we can improve our emotional well-being.

The Core Principles of CBT are:

Recognising automatic, unhelpful thoughts that contribute to distress.
Reframing negative thoughts with more balanced and constructive perspectives.
Encouraging actions that promote positive mental health, such as behavioral activation for depression.
Learning coping mechanisms like mindfulness, relaxation techniques, and problem-solving strategies.
Setting achievable, practical goals for improvement.

This approach can support people experiencing

excessive worry
low mood or depression
panic and overwhelm
stress and burnout
low self-esteem
self-critical thinking
avoidance patterns
difficulties with confidence or emotional regulation

‍ ‍ CBT Can Help With

Anxiety
Depression
Stress Management
PTSD
OCD
Phobias
Insomnia

How I use CBT to Support Clients

Alongside practical strategies and reflection, I also work in a trauma-informed and nervous system-aware way, recognising that emotional responses are not simply cognitive, but are often connected to deeper emotional and physiological experiences.

For this reason, my approach to CBT is collaborative and flexible rather than highly structured or rigid.

Therapy is not about “fixing” you or expecting you to think differently overnight. It is about developing greater understanding of yourself and building ways of responding that feel more supportive, realistic and sustainable over time.

CBT is structured and typically short-term. Sessions involve discussing challenges, identifying problematic thought patterns, and practicing new skills. In sessions, we work together to identify negative or unhelpful thoughts, challenge them, and replace them with more balanced ways of thinking.

CBT also uses practical tools and strategies, such as thought diaries, coping techniques, and behavioural experiments that you can apply in everyday life.Homework assignments, like journaling or practicing new behaviours, are often used to reinforce learning between sessions.

I offer CBT informed counselling in Weston-super-Mare and Bristol, as well as online therapy across the UK.