Cognitive behavioural therapy (CBT) is a structured, time-limited talking therapy that helps you spot and change the unhelpful thoughts and behaviours that keep problems going. Developed by Aaron Beck and Albert Ellis from earlier behaviour therapy, it is a NICE-recommended treatment for depression, anxiety disorders, OCD, PTSD and insomnia. Start with our complete guide.
1 guide
Cognitive behavioural therapy (CBT) is a structured, time-limited talking therapy that helps you spot and change the unhelpful thoughts and behaviours that keep problems going. Developed by Aaron Beck and Albert Ellis from earlier behaviour therapy, it is a NICE-recommended treatment for depression, anxiety disorders, OCD, PTSD and insomnia.
This hub is the home on Self Help Supermarket for CBT. Our complete guide explains the method, the evidence and its limits. As we check them, videos, podcasts, courses, books and practitioner directories for CBT are added to this page.
This hub is for general information and self-education. It is not a replacement for medical or psychological care.
New to CBT? Our complete guide covers the cognitive model, thinking traps, core techniques, how to do a thought record in eight steps, third-wave therapies, an honest look at the evidence, and safety and when to get urgent help.
Cognitive behavioural therapy (CBT) is a structured, time-limited talking therapy that helps you spot and change the unhelpful thoughts and behaviours that keep problems going. Developed by Aaron…
It is one of the best-studied therapies in the world. A review of 269 meta-analyses found the strongest support for anxiety disorders, bulimia, anger and general stress (Hofmann et al., 2012), and a 2023 meta-analysis of 409 trials with 52,702 patients found a moderate-to-large effect on depression (Cuijpers et al., 2023).
It is not magic, and not the only option. Effects shrink in the best-quality trials, CBT is generally about as good as other proper therapies and antidepressants in the short term, and around a third of people treated for depression relapse (Wojnarowski et al., 2019).
You will find the full evidence, with sources, in the complete guide.
Read our complete guide first. It explains CBT step by step and says plainly what the evidence does and does not show.
Most courses last between 5 and 20 sessions of about an hour, weekly or fortnightly. Low-intensity guided self-help may be six to eight shorter sessions, while complex or long-standing problems may need more. Your therapist should agree a plan and review progress with you.
Many people notice some change within the first six to eight sessions, especially if they practise between sessions. It's normal for progress to be uneven. If nothing has changed after several sessions, raise it with your therapist.
Yes. Self-help books, workbooks and evidence-based online programmes are recognised first steps for less severe problems. Thought records, activity scheduling and gradual exposure are all things you can try. For moderate or severe difficulties, or if self-help isn't working, get professional support.
Thinking traps, or cognitive distortions, are common biased patterns of thinking, such as all-or-nothing thinking, catastrophising, mind reading and "should" statements. Learning to recognise and name them makes it easier to step back and find a more balanced view.
No. CBT helps many people, but a significant minority don't improve much, and around a third of people treated for depression relapse. Results depend on the problem, the therapist's skill and how well the approach fits you. Other therapies, such as behavioural activation, ACT or psychodynamic therapy, may suit some people better.
Sometimes, temporarily. Facing fears or painful memories can raise distress before it falls, and a small number of people experience lasting side effects. Tell your therapist if you feel worse, and get urgent help if you feel unsafe.
Do you teach or practise CBT? We are building a directory of trusted practitioners, courses and apps for every technique. Get in touch to be listed.
Apply to be listedThis hub is for general information and self-help education. It is not medical or psychological advice. External resources are selected by our editors and checked when listed; we are not responsible for third-party content.
