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CBT is an evidence-based therapy used to reduce distress and improve your ability to function. CBT techniques teach you to inspect and alter the way you think and behave to change the way you feel.
You and your counsellor look at a recent hard moment and break it down: what happened, what you thought, how you felt and what you did next.
As you go
Test and try new responses
You write down a thought and look for other ways to see it. You may also try small experiments, like facing a feared situation one step at a time.
Over time
Keep using your tools
You use the tools in daily life and review what helped, so you can lean on them on your own. You and your counsellor decide together how long to keep going.
CBT may suit you if you
Like a structured, practical approach with clear goals
Want tools you can use between sessions
Notice thoughts that spiral into worry or low mood
Are open to small homework tasks and experiments
Want to change habits that keep you feeling stuck
Like to focus on what is happening in your life now
Something else may fit better if you
Are in crisis right now: call or text 9-8-8
Mainly want space to talk things through at your own pace
Want to explore your past in depth before trying tools
Prefer to accept hard thoughts rather than challenge them
CBT is an evidence-based therapy used to reduce distress and improve your ability to function. CBT techniques teach you to inspect and alter the way you think and behave to change the way you feel.
This approach is based on the assumption that our thoughts about a situation, our feelings about it, and how we behave are all related. Unhelpful thought patterns lead to negative emotions and behaviours that reinforce negative thoughts and maintain the presenting issue.
CBT helps you become more aware of these thoughts, actions, and feelings so you can view difficult situations more clearly and respond with more control.
CBT reinforces behavioural practice to promote helpful behaviours and gradually learn how to confront fearful situations. Both individual and group formats are effective for treatment.
In Cognitive Behavioural Therapy, the therapist and client work collaboratively to bring awareness to existing thought patterns. Then, the client is actively engaged in a process of using evidence to challenge thoughts to produce a positive change in feelings and behaviour. Clients can expect to play an active role in the process, with the therapist often suggesting homework or behavioural experiments between sessions.
The goal is to learn tools for managing situations and feelings that are challenging. Home practice between sessions is a key part of cognitive behavioural therapy.
Cognitive Behavioural Therapy (CBT) at No Fear Counselling
At No Fear Counselling, we use the technique of Cognitive Behavioural Therapy (CBT) to assist our clients in understanding how their thoughts, feelings, and behaviour are interrelated. We formulate treatment plans that suit you depending on your specific goals.
Bad thinking doesn’t have to run your life. Cognitive Behavioral Therapy (CBT) is an effective way to help you think more positively, enhance your psychological state of being, and gain confidence for the future.
In a CBT session, you and your counsellor focus on a specific problem you choose together. You might talk through a recent situation, write down the thoughts that came up and look for other ways to see them. Near the end, you often agree on something small to try before your next session, like tracking your mood or facing a feared situation one step at a time.
Cognitive behavioural therapy (CBT) may suit you if you like a practical, structured approach and want skills you can use in daily life. Many people come to CBT for concerns such as anxiety, depression, panic attacks, insomnia or anger management. If you are unsure, we offer a free 15-minute consultation by phone or video, and you can share as much or as little as you like.
CBT focuses on noticing unhelpful thoughts and testing them, so you can change how you feel and act. Dialectical behaviour therapy (DBT) builds on CBT and adds skills for handling strong emotions and getting through hard moments. Acceptance and commitment therapy (ACT) helps you make room for hard thoughts instead of challenging them, and act on what matters to you. Your counsellor may blend ideas from more than one approach.
Yes, CBT can be done by video, and many of its tools fit well into online sessions. One example is a thought record, a written log of a thought and the feelings around it, which you can fill in and share on screen. You can meet a counsellor in person or online from anywhere in BC, whichever feels more comfortable for you.
No, CBT mostly looks at what is happening in your life now and what keeps a problem going. Your past may come up when it helps explain a pattern, like a belief about yourself that started early. You decide what to share and when, and you can tell your counsellor if something feels like too much.
