CBT explained — cognitive behavioural therapy in plain language

Cognitive Behavioural Therapy (CBT) is a structured, short-term talking therapy that focuses on the relationship between thoughts (cognitions), feelings and behaviours. It is the most extensively researched psychological treatment available, with strong evidence across anxiety disorders, depression, PTSD, OCD and eating disorders.

The core model

CBT proposes that it is not events themselves but our interpretation of events that determines our emotional response. By identifying and challenging unhelpful thought patterns (cognitive distortions) and changing related behaviours, emotional wellbeing improves.

Common cognitive distortions addressed in CBT

• Catastrophising: assuming the worst possible outcome
• Black and white thinking: no middle ground ('completely perfect or total failure')
• Mind reading: assuming you know what others think
• Personalisation: assuming responsibility for things outside your control

In England, CBT is available free on the NHS through IAPT (Improving Access to Psychological Therapies) — you can self-refer without a GP referral.