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CBT for anxiety

What is CBT?

Cognitive Behavioural Therapy (CBT) is a structured, practical, short-term therapy that focuses on how your thoughts, feelings, behaviours, and physical symptoms are connected.

CBT focuses on the here and now, and your therapist will help you find ways to cope with current difficulties. CBT helps you to recognise and modify unhelpful coping strategies through active participation. CBT is based on the idea that:

  • Thoughts affect feelings
  • Feelings affect behaviours

Who is CBT for?

CBT may be helpful if:

  • Anxiety or depression is your main difficulty
  • You would like practical ways to manage your symptoms
  • You would like to better understand the connection between your thoughts, feelings, and behaviours
  • You are willing to practise new skills between sessions

CBT may not be helpful if:

  • You are unable to engage in activities between sessions
  • You are looking for a therapy that focuses mainly on relationships
  • Another type of therapy may be better suited to your needs

What happens in CBT?

CBT sessions are generally between 50 minutes to an hour. CBT focuses on patterns of thinking and behaviour that may be contributing to your difficulties.

  • Unhelpful thoughts that affect your mood and confidence
  • Behaviours that may keep problems going, such as avoidance or reassurance-seeking
  • Physical symptoms linked to anxiety and depression
  • Developing practical strategies to help you cope more effectively

CBT is:

  • Structured – sessions follow a clear plan
  • Goal-focused – you will agree goals with your therapist
  • Collaborative – therapy is a team effort, where you and your therapist work together

During sessions, you may:

  • Talk about current difficulties
  • Learn practical tools and techniques

Try strategies such as:

  • Thought challenging
  • Behavioural experiments (testing things out)
  • Exposure (facing your fears in a gradual supported way)
  • Problem-solving

Accessing this treatment

To access this therapy, you will need to complete an assessment with NHS Herefordshire and Worcestershire Talking Therapies and be offered this treatment by one of our therapists. You may be offered a different treatment if we believe another therapy or service may be better suited to your needs.