Cognitive Behavioural Therapy (CBT): A Practical, Real-World Guide

Cognitive Behavioural Therapy is one of the most commonly prescribed models of therapy, and for good reason. It has one of the largest evidence bases of success in clinical trial settings. If you’ve been searching for CBT counselling, CBT therapy near me, or wondering whether Cognitive Behavioural Therapy could be helpful for anxiety, depression, or ongoing stress, you’re not alone.

In this blog, I want to introduce CBT in a grounded and practical way. Not just how it appears in textbooks, but how it actually shows up in the clinic and how its principles can be applied to everyday life.

What Is Cognitive Behavioural Therapy (CBT)? Cognitive Behavioural Therapy is a structured, goal-focused form of counselling that looks at the relationship between:

·       Thoughts, or what we tell ourselves

·       Feelings, or our emotional responses

·       Behaviours, or what we do or avoid doing

The core idea behind CBT is simple but powerful. The way we think about a situation strongly influences how we feel and how we behave. CBT does not suggest that thoughts cause all problems, or that life is simply a matter of “thinking positively.” Instead, it helps people notice unhelpful thinking patterns, test them against reality, and develop more balanced and workable ways of responding.

What CBT Is (and What It Isn’t)

CBT isn’t about labelling thoughts as inherently wrong or incorrect. Often, the way people think develops as a protective measure to avoid pain or discomfort. These patterns usually make sense in context, even if they are no longer helpful. Understanding what CBT is and isn’t can be important.

CBT is not:

·       Positive thinking

·       Ignoring past experiences

·       Being told what to think

·       Pretending that difficult things don’t hurt

·       Labelling thoughts as unreal or invalid

CBT is:

·       Collaborative and practical

·       Curious rather than judgmental

·       Focused on patterns that keep people stuck

·       Oriented toward building skills that can be used outside the session

Many clients find CBT helpful because it gives them tools they can apply between sessions, not just insight but a greater sense of agency. CBT aims to help clients question and challenge thoughts that may be unhelpful or limiting, rather than simply accepting them as facts.

Common CBT Themes We See in Session

While every person is different, certain patterns tend to show up again and again in therapy.

Harsh self-criticism

Many people arrive in counselling with an inner voice that is relentless. Common thoughts include:

·       “I should be coping better.”

·       “Other people handle this fine.”

·       “There’s something wrong with me.”

CBT helps slow this process down and explore:

·       Where these beliefs came from

·       Whether they are helping or harming

·       What a more realistic and compassionate response might sound like

Anxiety-driven avoidance

Avoidance is one of the biggest drivers of anxiety. While it often brings short-term relief, it can lead to increased stress over time. CBT gently explores:

·       What is being avoided

·       What the feared outcome is

·       What actually happens when avoidance becomes the main coping strategy

This work isn’t about forcing exposure. It’s about increasing choice, flexibility, and confidence.

All-or-nothing thinking

Many clients unknowingly think in extremes, such as:

·       Success or failure

·       Strong or weak

·       Fine or falling apart

CBT helps widen the lens and recognise the grey areas where real life actually exists.

What Happens in CBT Counselling?

CBT sessions are typically structured while remaining flexible and responsive to the individual. They are focused on current difficulties and grounded in real-world examples. In sessions, we might:

·       Map out a recent situation that caused distress

·       Identify thought and behaviour patterns

·       Experiment with small, manageable changes

·       Review what was helpful and what wasn’t

Importantly, CBT is done with you, not to you.

Is CBT Right for Everyone?

CBT can be well suited to concerns such as:

·       Anxiety

·       Depression

·       Stress and burnout

·       Low self-esteem

·       Perfectionism

·       Habit and behaviour change

That said, therapy is not one-size-fits-all. Some people benefit from CBT alone, while others prefer a more integrative approach that also explores emotional depth, past experiences, and relational patterns. In my work, CBT is often used alongside other therapeutic approaches and tailored to the individual rather than applied rigidly.

CBT Counselling on the Mornington Peninsula

If you’re considering CBT counselling in Mornington, Telehealth CBT, or Walk-and-talk therapy, the most important factor isn’t the technique itself, but the therapeutic relationship. CBT works best when you feel understood, respected, and actively involved in the process.

Peninsula MindCare offers face-to-face, telehealth, and walk-and-talk counselling on the Mornington Peninsula.