Cognitive Behavioural Therapy (CBT)

What it is

Cognitive Behavioural Therapy starts from a simple observation: the way we interpret a situation shapes how we feel about it and what we do next. If you assume a friend hasn't texted back because they're annoyed with you, you'll likely feel anxious, and you might pull away — which can create the very distance you were worried about. CBT helps you slow those moments down and look at them more closely.

It isn't about "thinking positively" or pretending things are fine. It's about getting curious about the automatic thoughts and habits that run in the background, checking whether they're accurate or helpful, and trying out different responses. CBT has been studied widely, and many people find its structure reassuring.

What a session looks like

Sessions tend to have a bit more shape than open-ended conversation. We might start by checking in on the week, then focus on a specific situation that felt difficult — mapping out what happened, what went through your mind, what you felt in your body, and what you did. From there we look for patterns and experiment with alternatives.

Between sessions, I may suggest small things to try: noticing a particular thought when it shows up, testing a prediction, or gradually approaching something you've been avoiding. These are always collaborative and adjustable. If something doesn't fit your life, we change it.

What it can be helpful for

CBT is often used for anxiety, low mood, harsh self-criticism, obsessive-compulsive patterns, and the practical challenges that come with ADHD. It can be a good fit if you like having concrete tools, or if you want to understand exactly what keeps a difficult pattern going so you can start to interrupt it.