Cognitive Behavioural Therapy (CBT) is a talking therapy based on the idea that our thoughts, feelings and behaviours are interconnected — and that changing unhelpful thinking patterns and behaviours can improve how we feel. It is one of the most extensively researched and evidence-backed psychological therapies.
CBT proposes that it's not events themselves that distress us, but our interpretation of them. The same situation can produce very different feelings depending on the thoughts we have about it. By identifying and challenging unhelpful or distorted thoughts — and changing avoidant or unhelpful behaviours — CBT helps break cycles of anxiety, low mood and other difficulties.
CBT is available free on the NHS through Talking Therapies (IAPT), which accepts self-referrals — you don't need to see your GP first, though they can help. It's typically delivered over a set number of structured sessions, often with 'homework' between them. Self-help CBT books and apps can also be effective for milder difficulties. This is general information, not a substitute for professional advice.