Anxiety is one of the most common reasons people come to therapy. It can show up as constant worry, a racing mind at night, panic attacks, or avoiding situations that feel overwhelming. Cognitive Behavioural Therapy (CBT) is one of the most widely researched talking therapies for anxiety, and it is recommended by NICE for many anxiety-related difficulties.

What is CBT?

CBT is based on the idea that our thoughts, feelings, physical sensations and actions are connected. When we are anxious, we can get caught in a cycle: an anxious thought leads to a physical reaction, which leads us to avoid something, which in turn makes the anxiety stronger next time.

CBT helps you notice these cycles and gently change them. Rather than focusing mainly on the past, it works with the difficulties you are facing now.

How CBT helps with anxiety

• Understanding your anxiety – you and your therapist map out what triggers your anxiety and what keeps it going.
• Working with thoughts – you learn to spot unhelpful thinking patterns, such as always expecting the worst, and to look at situations in a more balanced way.
• Changing behaviour – step by step, you face situations you have been avoiding, so your confidence can grow.
• Practical tools – breathing, grounding and relaxation techniques can help when anxiety feels intense.

What happens in a CBT session?

Sessions usually last around 50 minutes and take place weekly. CBT is structured and collaborative: you agree goals together, and your therapist may suggest small exercises to try between sessions, such as keeping a thought diary. A course of CBT is often shorter than other therapies, commonly between 6 and 20 sessions, depending on your needs.

Is CBT right for me?

CBT can help with generalised anxiety, panic attacks, health anxiety, social anxiety, phobias and obsessive-compulsive difficulties. It suits people who like a practical, goal-focused approach. If you would rather explore how past experiences are affecting you, an integrative or psychodynamic therapist may be a better fit, and some of our therapists combine CBT with other approaches.

Finding a CBT therapist in Hackney

Read more about CBT at Hackney Therapy House and our work with anxiety and panic attacks, or browse our therapists to find someone whose approach feels right for you. Sessions are available face to face in Dalston and online.

If you are in crisis or feel unsafe, please contact your GP, call NHS 111, or call Samaritans free on 116 123.