Cognitive Behavioural Therapy (CBT)

What is CBT?

Cognitive Behavioural Therapy is a form of psychotherapy built on the assumption that our thoughts, emotions and behaviour are linked — and that changing how we think about a situation can change emotions and behaviour. Emerged in the 1960s (Aaron Beck — cognitive model of depression; Albert Ellis — rational emotive therapy).

How does it work?

Identifying cognitive distortions ("everything is lost", "they must dislike me, they didn't reply"), testing their accuracy ("what's the evidence?"), behavioural experiments (testing assumptions in practice), homework between sessions. Usually 8–20 sessions, short-term, structured.

Effectiveness

Gold standard for most anxiety disorders, mild-to-moderate depression, OCD, PTSD, eating disorders. Hundreds of RCTs and meta-analyses show effectiveness comparable to pharmacotherapy, with better long-term effect (fewer relapses).

Third wave

Newer derivatives: ACT (Acceptance and Commitment Therapy), DBT (Dialectical Behaviour Therapy — for borderline), MBCT (Mindfulness-Based Cognitive Therapy — preventing depression relapse).

Online

CBT via apps (Woebot, MoodGYM) and screen-based therapy shows similar effectiveness to face-to-face for mild disorders. Accepted by the NHS and many health systems.