What Is Cognitive Behavioural Therapy (CBT)? A Compassionate Guide

When life feels overwhelming, it can be hard to see a way forward.  At Synara Therapy, we specialise in evidence‑based approaches that help you regain clarity and balance.  One of our core therapies is cognitive behavioural therapy (CBT).  If you’re curious about what CBT involves and how it might support you, this guide is here to help.

Understanding CBT

CBT is a talking therapy that helps you explore the connection between your thoughts, feelings, behaviours and physical sensations.  It teaches you to recognise unhelpful patterns and gently shift them.  Instead of dwelling on what’s “wrong”, CBT focuses on practical ways to improve how you feel right now.  Importantly, it’s a collaborative process – you and your therapist work together on goals that matter to you.

Conditions CBT Can Help With

CBT has been shown to be effective for many challenges, including:

• Depression, including postnatal depression

• Anxiety disorders such as social anxiety, panic attacks, phobias and obsessive–compulsive disorder (OCD)

• Post‑traumatic stress disorder (PTSD)

• Eating disorders, including anorexia and bulimia

• Bipolar disorder and personality disorders

• Sleep problems, such as insomnia

• Problems with alcohol or drugs

• Long‑term pain, fibromyalgia and other chronic health issues such as irritable bowel syndrome (IBS) or chronic fatigue syndrome (CFS)

CBT can also support people coping with psychosis, schizophrenia and tinnitus, and is often used alongside other treatments.

Different Forms of CBT

CBT isn’t one size fits all.  Therapists draw from a toolkit of approaches depending on your needs.  Some examples include:

• Cognitive therapy – identifying and challenging unhelpful thoughts and beliefs.

• Behaviour therapy (graded exposure) – gradually facing situations or memories you’ve been avoiding to reduce fear.

• Behavioural activation – scheduling activities that bring a sense of pleasure or achievement to lift low mood.

• Problem‑solving therapy – breaking down practical problems and exploring solutions.

• Mindfulness‑based CBT – learning to observe your thoughts and sensations without judgment.

• Compassion‑focused therapy – cultivating self‑kindness and reducing shame.

• Acceptance and commitment therapy (ACT) – helping you accept difficult feelings rather than fight them.

• Dialectical behaviour therapy (DBT) – combining CBT with skills training to manage strong emotions.

• Cognitive analytic therapy – understanding how past experiences influence current patterns and finding new ways to cope.

At Synara Therapy we often integrate CBT with other modalities such as EMDR, mindfulness and compassion‑focused therapy to create a personalised plan for you.

What Happens in a CBT Session?

CBT can be delivered one‑to‑one, in a group, or as guided self‑help.  Sessions may take place face‑to‑face or online and typically last around 50 minutes.  A course of CBT usually involves 5–15 sessions, though this varies depending on your goals.  During therapy you will:

• Discuss situations that feel difficult and explore how they affect your thoughts, emotions and actions.

• Learn to question unhelpful thoughts and consider more balanced perspectives.

• Practise noticing your emotions and physical sensations without reacting to them.

• Try out new behaviours – for example, gradually facing a feared situation or adding positive activities to your week.

• Work on home practice between sessions to reinforce what you learn.  Keeping a journal or worksheet can help you track your progress.

How to Access CBT

CBT is widely available.  In England you can refer yourself to an NHS talking‑therapies service for problems like anxiety or depression, without seeing your GP first.  For conditions such as eating disorders, bipolar disorder or psychosis, you’ll usually need a GP referral.  Many employers, universities and charities also offer CBT.  You can choose to pay privately; if you do, make sure your therapist is BABCP accredited.

Why Choose Synara Therapy?

• Evidence‑based care: We offer CBT, EMDR, couples therapy, compassion‑focused therapy and mindfulness – all grounded in research.

• Experience you can trust: Our founder, Fatma Bozkurt, is a BABCP‑accredited therapist with over 20 years’ experience in the NHS and private practice.  She is also a clinical supervisor, trainer and lecturer.

• Personalised support: We tailor therapy to your goals and offer both in‑person and online sessions.  We work with individuals, couples, teenagers and high‑performing professionals.

• Holistic approach: By combining CBT with other therapies, we address your needs in a comprehensive, compassionate way.

Take the Next Step

Reaching out for help is a courageous act of self‑care.  If you think CBT might be right for you, consider booking a free 15‑minute consultation with Synara Therapy to discuss your options.  Alternatively, speak to your GP about a referral or explore NHS talking‑therapies services.  Therapy is a journey – and with the right support, you can build the tools to navigate life’s challenges and thrive.