What to Expect From CBT for Anxiety

Taking the First Step

Reaching out for support isn’t always easy—especially when you’re already feeling overwhelmed. Anxiety can leave you feeling stuck in a loop of racing thoughts, tight chests, and sleepless nights. And while therapy can help, the thought of starting Cognitive Behavioural Therapy (CBT) might bring its own wave of nerves. That’s why we’re here to make the process feel a little less unknown.

Understanding CBT

Cognitive Behavioural Therapy is a short-term, structured, goal-focused approach that helps people understand how their thoughts, feelings, and behaviours are connected. It’s often used to treat anxiety, depression, and other common mental health concerns. Rather than focusing on the past, CBT looks at what’s happening for you now, and how you can build practical skills to navigate challenges more effectively.

What Happens in a CBT Session?

A typical session lasts around 50 minutes. In early sessions, your therapist will get to know you—what brings you to therapy, how anxiety shows up in your life, and what you’re hoping to get from the process. You may be asked to complete some simple questionnaires to better understand the patterns you’re dealing with. Don’t worry—you don’t need to have all the answers. Just bringing your honest self is enough.

A Partnership in Progress

CBT is collaborative. That means it’s not about being told what to do—it’s about working together. Your therapist will support you in spotting unhelpful thinking patterns and experimenting with new strategies that could work better for you. Think of it as teamwork: your lived experience and their knowledge of CBT come together to create a plan that’s personal and effective.

Therapy That Goes Beyond the Room

A big part of CBT happens outside the therapy room. You’ll be encouraged to practise new ways of thinking and behaving between sessions—whether that’s tracking thoughts, noticing your reactions to stress, or trying out small behavioural changes. These “home experiments” aren’t about perfection; they’re about discovery. They help bring the work of therapy into your day-to-day life where real change happens.

Equipping You for the Long-Term

Over time, CBT helps you build your own toolkit for managing anxiety. You’ll learn techniques to calm your nervous system, challenge unhelpful thoughts, and face fears with confidence. These tools are designed to stay with you, long after therapy ends—ready to be used whenever life throws something difficult your way.

You’re Not Alone

Starting therapy can feel like stepping into the unknown—but you won’t be doing it alone. With the right support and a bit of curiosity, CBT can become a space where healing begins, and change feels possible.

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