Written by Glintcare Clinical Team
Our multidisciplinary clinical team develops and reviews educational mental health content to ensure accuracy, clarity, and alignment with current clinical practice.
Cognitive Behavioural Therapy (CBT) is a structured, evidence-based psychotherapy that focuses on the relationship between thoughts, feelings, and behaviours. It is one of the most researched and effective treatments for a wide range of mental health conditions.
The Core Principle
CBT is based on the idea that our thoughts influence our feelings and behaviours, and that these three elements are interconnected. By identifying and changing unhelpful thought patterns and behaviours, we can change how we feel. Unlike some therapies that focus primarily on the past, CBT is present-focused and action-oriented.
What to Expect in CBT
A typical CBT session follows a structured format: - **Check-in:** Brief update on how the week has been - **Agenda Setting:** Identifying what to focus on - **Reviewing Homework:** Discussing practice between sessions - **Working on the Agenda:** Using specific techniques to address the issue - **Setting New Homework:** Agreeing on practice for the coming week - **Summary:** Reviewing key insights from the session
Key CBT Techniques
Cognitive Restructuring: Identifying and challenging unhelpful thoughts
Behavioural Activation: Scheduling activities to improve mood
Exposure Therapy: Gradually facing feared situations
Problem-Solving: Breaking down problems into manageable steps
Relaxation Training: Learning to calm the body and mind
Thought Records: Writing and examining automatic thoughts
What CBT Treats
- Anxiety disorders (GAD, panic, social anxiety, phobias) - Depression and mood disorders - PTSD and trauma-related conditions - Obsessive-compulsive disorder (OCD) - Eating disorders - Substance use disorders - Insomnia - Chronic pain
How Long Does CBT Take?
CBT is typically short to medium-term, ranging from 6 to 20 sessions depending on the condition and its severity. Many people notice significant improvement within 8–12 sessions. Sessions are usually weekly for 45–60 minutes.
At Glintcare
Our therapists are experienced CBT practitioners who tailor the approach to your specific needs. CBT provides practical tools you can use for the rest of your life — skills that empower you to become your own therapist over time.
