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Learn more about CBT: Cognitive behavioural therapy
Cognitive Behavioural Therapy (CBT) is a structured, evidence-based talking therapy that helps you change unhelpful patterns of thinking and behaviour to improve how you feel. It works from the principle that thoughts, feelings, and actions are connected, so changing how you interpret and respond to situations can ease emotional distress. CBT is usually short-term, practical, and goal-focused, and it is one of the most widely researched forms of psychotherapy.
Developed from the work of Aaron Beck and others, CBT is recommended internationally as a first-line treatment for a range of common mental health conditions, and it works equally well delivered in person or online.
CBT is active and collaborative. You and your therapist identify specific problems, set goals, and work through practical techniques between sessions as well as within them. The focus is on the present and on change you can apply in daily life, rather than open-ended exploration of the past.
Common CBT techniques include:
- Cognitive restructuring. You learn to notice unhelpful or distorted thoughts, question them, and replace them with more balanced, accurate ones.
- Graded exposure. For fears and avoidance, you approach feared situations gradually and systematically, which tends to reduce the fear over time rather than reinforce it.
- Behavioural activation. You plan activities that lift mood or restore routine, which can interrupt the withdrawal that often accompanies low mood.
CBT has one of the strongest evidence bases of any talking therapy, and is a first-line recommendation for several common conditions. It suits people who want a practical, skills-based approach focused on change.
- Anxiety: CBT is a first-line treatment for anxiety, helping you identify anxious thought patterns and reduce avoidance through gradual exposure. Expect practical techniques you can apply between sessions. You can also try our anxiety self-test, a starting point for reflection rather than a diagnosis.
- Depression: CBT addresses the negative thinking and withdrawal that can maintain low mood, using cognitive restructuring and behavioural activation. Expect structured work aimed at gradual, practical change. Our depression self-test can be a useful first step, though it is not a diagnosis.
- OCD: CBT, particularly a form called exposure and response prevention, is the leading psychological treatment for obsessive-compulsive disorder. Expect gradual work on facing triggers without carrying out compulsions, at a pace you can manage.
- Panic attacks: CBT helps you understand the cycle that drives panic and reduces the fear of the physical sensations themselves. Expect practical techniques for interrupting the cycle. Our anxiety self-test may help you reflect on related symptoms, though it is not diagnostic.
It's Complicated is a therapist-founded mental health platform connecting clients with verified practitioners across Europe and globally, in over 60 languages. The platform is free to use, with over 2,500 vetted therapists offering in-person sessions in cities including Berlin, Amsterdam, Barcelona, Lisbon, and Vienna, alongside online sessions worldwide.
CBT is widely offered, which makes it harder, not easier, to know whether a given therapist is a strong fit for your particular difficulty. Our matching service is built to remove that friction. You complete a short survey, our psychologists combine data-driven insights with human judgement to identify the right therapists for your situation, and you choose from a shortlist of strong candidates. You can also browse our directory directly if you'd prefer to choose yourself, including practitioners who work online.
Get matched with a therapist who uses Cognitive Behavioural Therapy, or browse the directory.
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