Coach Ziana

What is CBT?

Cognitive Behavioural Therapy (CBT) is a highly structured, evidence-based form of psychotherapy (talk therapy) that focuses on the relationship between your thoughts, feelings, and behaviours.

Unlike traditional therapy that may explore past trauma for years, CBT is typically short-term (6 to 20 sessions) and problem-focused, aiming to give you practical tools to manage current challenges.

How CBT Works

CBT is based on the idea that our perceptions of a situation—not the situation itself—determine how we feel and act.

• The Cycle: A negative thought (e.g., "I'm a failure") leads to a negative emotion (sadness), which leads to an unhelpful behaviour (withdrawing from friends), which then reinforces the original negative thought.

• The Goal: By identifying and challenging "cognitive distortions" (faulty thinking patterns like catastrophizing or overgeneralization), you can change your emotional response and act in more beneficial ways.

Key Techniques

• Cognitive Restructuring: Learning to identify, question, and replace unhelpful thoughts with more realistic ones.

• Exposure Therapy: Gradually facing feared situations to reduce anxiety in a controlled way.

• Behavioral Activation: Scheduling enjoyable or productive activities to combat low mood.

• Homework: Practicing skills between sessions through journaling, worksheets, or real-world experiments.

What It Treats

CBT is the "gold standard" for anxiety and depression, but it is also proven effective for:

• Mental Health: PTSD, OCD, eating disorders, and substance use.

• Physical Health: Chronic pain, insomnia (CBT-I), and tinnitus.

• Daily Life: Relationship conflicts, grief, and stress management.

Coach Ziana.