What it costs

How does it work?

You will be encouraged to talk about your experience(s) in terms of your feelings, thoughts, and what is specifically troubling you. Your therapist will handle this first step with compassion and understanding, so no need to feel intimidated. 

CBT focuses on specific problems, using a goal-oriented approach. As you go through this process, you’ll be encouraged to complete homework and practice what you discussed in session in your everyday life. 

What will we work on?

Some practical techniques you may practice or discuss with your therapist may be topics such as 

• Relaxation
• Coping 
• Resilience
• Stress management 
• Assertiveness
• Thought cycles

What does the actual process look like?

In a therapy session, you will...

• Identify troubling situations in your life. This could be one or more areas you feel are most difficult for you at the current moment. It could be issues such as stress at work, difficulty with family relationships, negative thought patterns, or a life transition.
• Become aware of your thoughts, emotions, and beliefs about these problems. You’ll be encouraged to share your thoughts about the issue(s) and what your beliefs and feelings are surrounding them. You may also explore “self-talk” which is just your own internal dialogue towards yourself and/or your situation. Your therapist will make this part as comfortable as possible as we know discussing these topics can feel vulnerable. 
• Identify negative or inaccurate thinking. Some of our thoughts, when challenged can be found to be untrue, without all the evidence, or without any evidence at all. Awareness will be drawn to certain thoughts and then challenged and processed. 
• Reshape negative or inaccurate thinking. This can be challenging. Many of our thought cycles have created their own pattern for a long time and changing them isn’t always easy. Give yourself room to face difficult truths and process new information with as much time as you need. 

Does it really work?

Yes. Research shows that CBT is the most effective form of treatment for those coping with depression and/or anxiety. CBT alone is 50-75% effective for overcoming depression and anxiety after only 8-12 sessions!

What about online CBT therapy? 

After studying 3,876 people, self-guided online CBT is found to be significantly more effective in lowering depression symptoms compared to face-to-face treatment.