It’s a strange human experience that our minds can feel like both our greatest ally and our toughest critic. We think thousands of thoughts a day. Most float by unnoticed, but some stick. Some thoughts shape how we feel, how we act, and even how we see ourselves. When certain thought patterns become unhelpful or distorted, life can feel heavier.

That’s where Cognitive Behavioural Therapy (CBT) comes in.

CBT is a widely used, evidence-based therapeutic approach that may be helpful for stress, anxiety, low mood, and a range of emotional difficulties (Beck, 2021). It’s practical, structured, and focused on what’s happening in your life right now. The aim isn’t to eliminate difficult thoughts — that’s part of being human — but to better understand them and respond in ways that support your wellbeing.

What Is CBT and Why Does It Matter?

Cognitive Behavioural Therapy is based on a simple idea with powerful implications:

Our thoughts, emotions, and behaviours are interconnected.

When one of those areas shifts, the others can shift too.

For example:

Situation: A friend doesn’t reply
Thought: “They must be upset with me”
Emotion: Anxiety, worry
Behaviour: Withdraw, avoid messaging again

Same situation, different thought:

Situation: A friend doesn’t reply
Thought: “They’re probably busy”
Emotion: Neutral/understanding
Behaviour: Continue with your day

CBT can support people to notice patterns like these — especially ones that contribute to distress — and practise alternative ways of thinking and responding (Hofmann et al., 2012).

How CBT Works

CBT commonly focuses on:

1. Identifying unhelpful thought patterns (e.g., “I always fail,” “Everyone is judging me”)

2. Testing, challenging, and reframing thoughts by examining evidence, considering context, and exploring alternative perspectives

3. Modifying behaviours through practical strategies such as problem-solving, graded exposure, or activity scheduling (where appropriate)

People may learn skills such as:

• Noticing thoughts rather than automatically accepting them as facts

• Recognising common “thinking traps” (all-or-nothing thinking, mind-reading, catastrophising)

• Reducing cycles of avoidance that can reinforce fear or distress

• Increasing engagement in meaningful, nourishing activities

The aim is to build supportive habits and practical tools that can be used outside of sessions, in everyday life.

When CBT Can Be Helpful

Many people explore CBT when experiencing:

• Anxiety and excessive worry

• Low mood or reduced motivation

• Stress and difficulty coping with life changes

• Procrastination or perfectionism

• Self-criticism and rumination

• Sleep difficulties

• Relationship challenges

CBT doesn’t “erase” difficult experiences. Instead, it offers a framework for understanding patterns and experimenting with new responses, in a structured and collaborative way.

CBT can be adapted for different ages, backgrounds, and concerns. In many settings it’s collaborative — you and your psychologist work together toward goals that matter to you.

What CBT Looks Like in Therapy

A CBT-informed session may include:

• Exploring what’s feeling most important or difficult right now

• Mapping patterns between thoughts, emotions, and actions

• Trying gentle “experiments” or between-session practices to build skills gradually

• Reviewing progress in a way that feels supportive, not pressured

It’s not about “thinking positive.” CBT usually aims for realistic and balanced thinking, and it doesn’t dismiss difficult emotions — it makes space for them while helping you develop steadier ways to navigate them.

CBT via Telehealth

CBT can be delivered effectively via telehealth, including through shared worksheets, screen sharing, or structured reflection.

Some people find online sessions helpful because:

• Skills can be practised in the environment where challenges occur (e.g., at home or in relation to work stress)

• The structured approach can translate well to digital tools

• There’s flexibility in scheduling and location, which may reduce barriers to access

Sessions might include guided exercises, reflections, and coping strategies that you can integrate into daily life at a pace that suits you.

Support Is Available

If you’re noticing recurring thought patterns or behaviours that are making life feel harder than it needs to be, reaching out to a registered psychologist can be one option to explore. Therapy isn’t about being “broken” or needing to be “fixed” — it can be a space to understand yourself and consider new ways of moving forward.

If you’re curious about CBT or whether it fits what you’re going through, a conversation with a registered psychologist may help you explore your options.

If you are in crisis or need immediate support, please contact 000, Lifeline (13 11 14), or your local emergency services.

References

Beck, J. S. (2021). Cognitive behavior therapy: Basics and beyond (3rd ed.). Guilford Press.

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1

General information only. This article isn’t a substitute for personalised assessment, diagnosis, or treatment.