Cognitive Behavioural Therapy (CBT)
If you're feeling stuck, overwhelmed, anxious, or held back by unhelpful thoughts and emotions, CBT offers a powerful and proven path forward. CBT is a practical, solution-focused approach that helps you break free from patterns of behaviour that no longer serve you — so you can move toward the life you want with confidence and clarity.
CBT is based on decades of clinical research and is one of the most widely used and effective therapies available today.
What is CBT?
Cognitive Behavioural Therapy is a structured, time-limited form of psychotherapy that focuses on the different connections between your thoughts, feelings, and behaviours in any given moment. The core idea is simple yet transformative: the way you think affects how you feel and how you behave. When you learn to identify and shift unhelpful thinking patterns, it opens the door to lasting emotional and behavioural change.
How CBT works in practice
CBT is a collaborative process — you and I, your therapist, will work together as a team to understand what’s keeping you stuck and develop tools to help you move forward. Here's what the therapy journey typically looks like:
1. Understanding your unique story
In the early sessions, I will learn all about what has brought you to therapy in a thorough and comprehensive assessment. This is your chance to tell your story and be listened to and heard without judgment. We will take time to explore your challenges, triggers, and goals for therapy. We’ll map out how your thoughts, emotions, physical sensations, and behaviours interact, and identify patterns that may be contributing to your distress.
2. Developing insight and awareness
You’ll begin to learn how to spot automatic unhelpful thoughts — the ones that pop up without you even noticing — and evaluate them with curiosity rather than judgment. This awareness is empowering and helps you see your situation from new, more balanced perspectives.
3. Building practical skills
CBT is a highly active therapy. You'll learn tools, strategies and techniques you can use in your everyday life — from managing anxious thoughts to shifting behaviour patterns that feed low mood or stress. Techniques may include:
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Thought-challenging exercises
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Behavioural experiments
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Exposure therapy for anxiety and phobias
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Mindfulness and relaxation strategies
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Structured problem-solving
4. Making lasting change
As therapy progresses, you'll become more confident in applying these skills independently. We focus on building long-term resilience so that you feel equipped to handle future challenges without being overwhelmed.
What can CBT help with?
CBT is an evidence-based treatment for a wide range of emotional and psychological issues, including:
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Anxiety disorders, including generalised anxiety (GAD), social anxiety, health anxiety, panic attacks, and phobias
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Depression and low mood
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Stress and burnout
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Obsessive Compulsive Disorder (OCD)
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Post-Traumatic Stress Disorder (PTSD)
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Low self-esteem and confidence issues
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Perfectionism and people-pleasing
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Sleep difficulties (insomnia)
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Procrastination and avoidance behaviours
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Anger management
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Grief and adjustment difficulties
Whether you’re facing a specific challenge or feeling generally overwhelmed by life, CBT can provide a structured, compassionate way to understand what’s happening and move toward lasting change.
What to expect in CBT sessions
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Safe and supportive environment where you feel heard, understood, and never judged
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Personalised treatment plan tailored to your goals and needs
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Collaborative approach — therapy is something we do together, not something done to you
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Homework between sessions to help you practise and reinforce what you’ve learned
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Progress tracking to make sure you’re moving toward your goals
You don’t need to have everything worked out before you start. Many clients come to CBT feeling unsure or overwhelmed — that’s completely normal. We’ll meet you wherever you are.
Why choose therapy with Jane Rowland CBT?
Working with a BABCP-accredited CBT therapist in a private setting gives you:
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Flexibility and consistency — no long waiting lists or rushed appointments
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Tailored care — not a one-size-fits-all approach
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Expert guidance from a trained and accredited CBT practitioner
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A focused and efficient approach — many clients start to see change in just a few sessions
Is CBT right for you? Are you ready to:
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Understand yourself better
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Break free from unhelpful thoughts and behaviour patterns
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Learn practical tools to cope with life’s challenges
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Feel more emotionally resilient, confident, and in control
...then CBT could be the right fit for you.
Whether you're struggling with anxiety, depression, low self-worth, or simply want to feel more equipped to handle stress, CBT can offer a structured and empowering route to change.
Take the first step today!
You don’t have to keep going round in circles. Change is possible — and you don’t have to do it alone.
Get in touch today to book a free 15-minute consultation and find out how CBT can support you.
Let’s talk about where you are, where you’d like to be, and how we can work together to help you get there.
Your thoughts don’t define you — and they don’t have to control you. CBT can help you reclaim your life.