What is CBT?

CBT Without the Jargon

Cognitive Behavioural Therapy (CBT) is the most researched and evidence-based therapy for anxiety, depression, perfectionism, low self-esteem, trauma and the patterns I specialise in.

But let me explain it in a way that actually makes sense.

Here's How It Works:

The Basic Idea

Your thoughts, feelings, and behaviors are all connected.

When you have a core belief like "I'm not good enough", it shapes:

→ Your thoughts ("I messed that up, everyone thinks I'm incompetent")

→ Your feelings (anxiety, shame, fear)

→ Your behaviours (checking work obsessively, seeking reassurance, avoiding risks)

Those behaviors then reinforce the original belief. It's a loop.

What We Actually Do in CBT:

1. We Identify the Patterns

We look at:

• What your inner critic actually says

• What triggers it

• How you respond to it

• What that costs you

Not just "you overthink",but specifically WHAT you overthink, WHEN, and WHY.

2. We Challenge the Beliefs

We don't just tell you to "think positive" or repeat affirmations.

We look at the actual evidence:

→ Your inner critic says "you're incompetent", what's the evidence FOR that? What's the evidence AGAINST?

→ You believe "one mistake = everyone will see I'm a fraud", has that ever actually happened?

→ You think "I can't trust my own judgment",what examples exist where you DID trust yourself and it was fine?

We build a case against the harsh beliefs with real evidence from your life.

3. We Build New Patterns

Once you have evidence against the old beliefs, we build new ones:

→ From "I'm not good enough" to "I'm fundamentally okay even when I'm imperfect"

→ From "rest = worthless" to "rest is biological necessity, not something I earn"

→ From "I can't trust myself" to "I can trust my judgment"

Not through affirmations. Through actual evidence and experience.

What CBT Is NOT:

❌ Just "thinking positive"

❌ Ignoring your feelings

❌ Pretending everything's fine

❌ Quick fix or life hack

❌ Me telling you what to think

CBT is collaborative. You're not passive, you're actively questioning, testing, and building evidence.

It's work. Sometimes uncomfortable work.

But it's what actually creates lasting change.

What Makes My Approach Different:

I use CBT as my foundation, but I pull from Compassion-Focused Therapy and Acceptance and Commitment Therapy when helpful.

That means:

→ We don't just challenge harsh thoughts, we understand where they came from and why they're so loud

→ We work on building self-compassion, not just self-criticism management

→ We look at what matters to you (your values) and how these patterns are getting in the way

→ We address your nervous system, not just your thoughts

It's CBT, but human, warm, and tailored to you.

How Long Does It Take?

Honest answer, it varies.

Some people work with me for a few months. Others longer.

It depends on:

• How deeply rooted the beliefs are

• How many patterns we're addressing

• How much practice you're able to do between sessions

What I can tell you:

You'll start noticing shifts pretty quickly, catching your inner critic faster, questioning it more, feeling slightly less controlled by it.

But deep, lasting change in core beliefs? That takes time.

This isn't a quick fix. But it's what actually works.

Is CBT Right for You?

CBT works well if you:

✓ Want to understand WHY you think/feel/behave the way you do

✓ Are willing to question long-held beliefs

✓ Are open to trying uncomfortable experiments

✓ Want practical tools alongside deeper understanding

✓ Are ready to do work between sessions

CBT might not be the best fit if:

✗ You're looking for someone to just listen and validate

✗ You want quick fixes without deeper work

✗ You're not ready to challenge your beliefs yet

✗ You want therapy to always feel comfortable

And that's okay. The right approach matters more than any specific therapy type.

Ready to See If CBT (and Working with Me) Is Right for You?

Book a free 15-minute consultation.

We'll talk about what you're struggling with, what CBT would look like for your specific patterns, and whether we're a good fit.

No pressure. Just an honest conversation.

CBT for Low Self-Esteem

If low self-esteem is something you’ve lived with for years, it may feel like “just the way I am.” But CBT shows us that these patterns were learned—and that means they can be unlearned too.

You’ll learn to:

• Identify your inner critic and where it comes from

• Challenge harsh self-beliefs and perfectionism

• Build self-confidence through action, not just talk

• Learn self-compassion and emotional resilience

What CBT is Not

CBT isn’t about being told what to do or pushed to “fix” yourself. It’s collaborative, meaning we work as a team—and it moves at a pace that feels right for you. You bring the experience; I bring the tools.

Will It Work for Me?

If you’re ready to understand yourself better and want support in making lasting changes, CBT can help. It’s a great fit for people who feel stuck in their thoughts and want practical support to move forward.

If you’re unsure, I offer a free 15-minute consultation so we can talk about what you’re going through and whether CBT feels like the right fit.