Cognitive Behavioral Therapy (CBT) in the UK

What is Cognitive Behavioral Therapy?

Cognitive behavioral therapy (CBT) is one of the most common types of talk therapy. The primary objective of CBT is to assist individuals in identifying thinking patterns (cognitive) that may adversely affect their actions (behavioral) and create issues in everyday life. For example: “If my friends don’t answer my messages right away, they don’t like me anymore, and I’m upset with them”. During sessions, you collaborate with a professional CBT therapist to determine how your thoughts, emotions, feelings, and behaviors are interrelated — and develop ways to adjust these to your needs.

Cognitive behavioral therapy differs from other psychotherapies in its approach and structure. It is a practical, problem-oriented method that focuses on specific, current problems and developing solutions to address them. The number of CBT sessions required is usually less than in other forms of therapy; additionally, CBT focuses mainly on present patterns (unlike psychoanalysis or trauma-informed therapies), though past experiences may be explored when they clarify current difficulties.

What can CBT help with?

Studies have shown CBT to be effective in treating many mental health challenges. Examples include anxiety disorders, obsessive-compulsive disorder (OCD), depression, post-traumatic stress disorder (PTSD), eating disorders, insomnia, substance use disorder (SUD), and general stress.

Although CBT is primarily used for treating diagnosed mental health conditions, it may also be beneficial for anyone seeking to enhance the overall quality of life. Studies have demonstrated that CBT produces significant positive outcomes in both short- and long-term treatment. Additionally, some studies suggest that just a single session of CBT may notably reduce symptoms related to specific phobias and social anxiety.

Who is CBT most suitable for?

CBT is most suitable for people who prefer a structured, goal-oriented, and scientifically based therapy. The primary criterion for suitability is not necessarily a mental health diagnosis, but rather a willingness to better understand your thoughts and behaviors. One study concluded that “individuals with greater capacity to identify and articulate thoughts and feelings and to share them in a non-defensive, focused way may benefit most from CBT.”

CBT typically requires considerable amounts of homework and skill-building outside sessions. Thus, CBT may not be the best fit for individuals who are looking for a “quick fix”. It may also be less suitable as a standalone treatment for severe mental illness or complex trauma, which may require a combination of approaches, including talk therapy and medication.

What to expect from CBT sessions

In the UK, CBT may be provided either individually or in group formats, in-person or online, depending on individual preferences. Regardless of the format, your first CBT session will be dedicated to gathering more info about your background and identifying the issues you wish to address in therapy.

Throughout CBT sessions, a cognitive therapist will ask you to describe your feelings and thoughts about a particular issue or area of concern, such as family relationships or life goals. That’s okay if you struggle to open up at first: a professional CBT practitioner can help you build more confidence in sharing your thoughts over time. On average, therapy sessions last around 60 minutes, once or twice a week. A typical course of CBT ranges from 6 to 10 sessions for mild conditions, from 12 to 20 sessions for moderate or chronic cases.

A standard CBT process often includes stages such as:

• Assessment. Discussing your areas of concern or problematic situations, exploring potential triggers for your feelings.
• Reconceptualization. Identifying your core beliefs, modifying your negative perceptions, emotions, and associated thinking patterns.
• Skills development. Acquiring new strategies for managing daily stresses, learning new coping methods, and in some cases (at a therapist’s discretion), practicing mindfulness techniques.

Each of these stages requires active and focused work in collaboration with a therapist. Be prepared to do your homework between the sessions!

Find your CBT therapist in the UK

If you’re looking for a cognitive behavioral therapy provider in the UK, consider several things:

• Professional qualifications. These include education, clinical experience, and their approach using evidence-based therapeutic methods.
• License and accreditation. Professional accrediting organizations in the UK include, but are not limited to: the Health and Care Professions Council (HCPC), the UK Council for Psychotherapy (UKCP), and the British Association for Counselling and Psychotherapy (BACP).
• Training in CBT. This will ensure that your therapist has knowledge of current CBT techniques and research.
• Experience in treating your particular issue. For example, training or practical experience in CBT for anxiety or CBT-informed couples therapy.
• Personal fit and communication style. The “therapist effect”, or the impact of the therapist themselves, is essential for your progress in therapy.
• Session policies (fees, time, cancellation, and other policies). Check in advance the duration, frequency, and cost of sessions.
• Accessibility. Decide on the format (online vs face-to-face) and the location you prefer.

Our directory of CBT therapists includes only vetted providers in the UK trained in standard and intensive cognitive behavioral therapy. Quick tip: filter by condition, symptoms, and cities to quickly narrow down your search.