Cognitive behavioural therapy, or CBT, is a practical, structured form of talking therapy. It is based on the idea that thoughts, feelings, and behaviours are linked, and that changing unhelpful patterns can improve how you feel. Rather than focusing mainly on the past, CBT works on current problems and teaches concrete skills you can use day to day.
It is strongly supported by evidence and is recommended across the US, UK, Canada, and Europe as a first-line treatment for many anxiety disorders, depression, and insomnia, where a specific version called CBT for insomnia is used. Sessions usually involve identifying patterns, challenging unhelpful thoughts, gradually facing fears, and practising new behaviours between sessions. It is typically time-limited, often a number of weekly sessions.
CBT can be delivered face to face, in groups, or increasingly through guided online programmes, which can improve access. It works for many people, sometimes on its own and sometimes alongside medication. A doctor or mental health service can advise whether CBT is suitable for you and how to access it.