The Benefits of Using CBT in Therapy: A Friendly Approach to Understanding and Healing
- Annie Best
- Mar 26
- 3 min read
As an integrative counsellor, I believe in the power of using a wide range of therapeutic approaches to meet each individual’s unique needs. One of the methods I often incorporate into my practice is Cognitive Behavioral Therapy (CBT). But I want to make it clear right from the start that CBT is just one of the many tools I use with clients – and it’s not a “one size fits all” solution. In fact, I find that it works best when combined with other approaches, depending on the individual and their specific challenges.
What is CBT, and How Can It Help? 🧠
Cognitive Behavioural Therapy (CBT) is a popular therapeutic approach that focuses on the connection between our thoughts, feelings, and behaviours. It’s based on the idea that our thoughts directly influence our emotions and actions – and often, those thoughts can be distorted or unhelpful, leading to unhealthy patterns of behaviour.
When I work with clients using CBT, we explore those thoughts and how they impact their day-to-day lives. Together, we look for ways to challenge those negative thought patterns and replace them with more balanced, realistic perspectives. It’s all about becoming more aware of the way we think and how it affects how we feel and act.
Why Awareness of Our Behaviours Matters 🌿
One of the most powerful aspects of CBT is that it helps us become more mindful of our automatic behaviours and reactions. For example, if you’ve ever felt the grip of anxiety take over in a stressful situation, CBT can help you break that down and understand it better. Often, anxiety can be triggered by thoughts we’re not fully aware of, such as “I’m going to fail” or “Something terrible is going to happen.”
With CBT, you can learn to notice those thoughts and identify whether they’re realistic or simply exaggerations of your fears. This awareness is the first step toward making positive changes in how you respond to stress, anxiety, or any other challenging emotion.
The Hot Cross Bun Model: A Handy Tool for Understanding Anxiety 🥯
One of the tools I often use in CBT is the “Hot Cross Bun” model. Sounds strange, right? But in therapy, it’s a simple way to visually understand the relationship between our thoughts, feelings, physical sensations, and behaviours.
The Hot Cross Bun model breaks things down into four sections:
Thoughts – The beliefs or thoughts we have about a situation.
Feelings – The emotions or feelings we experience.
Physical Sensations – The bodily sensations that arise from those thoughts and feelings.
Behaviours – How we respond or act in the situation.
For example, if you’re feeling anxious about a presentation:
Thought: “I’m going to mess up.”
Feeling: Anxiety or nervousness.
Physical Sensation: Racing heart, sweating, or shaky hands.
Behaviour: Avoiding the presentation or procrastinating.
By breaking down each part of the cycle, CBT helps us identify where things are going wrong and what we can do to break that cycle and shift our responses.
Why I Believe CBT Works Best Alongside Other Approaches 🤝
While CBT is an incredibly useful tool, it’s not always the answer for everyone, or for every issue. This is where being an integrative counsellor comes in – I use a variety of approaches to suit each individual’s needs.
Some clients may benefit from more person-centered approaches, or perhaps want to explore mindfulness practices, psychodynamic therapy, or even creative therapies. I believe it’s about finding what works best for you. CBT can absolutely play an important part in that journey, but it’s often most effective when paired with other methods that address the emotional, relational, and deeper aspects of your experiences.
If you’re looking for a counsellor in Basingstoke who can help you explore these thoughts, feelings, and behaviours, I’d love to work with you. I offer a warm, empathetic space where we can talk through any challenges you're facing. Whether it’s managing anxiety, understanding your emotions, or improving your overall mental well-being, I can help you build the tools you need to navigate life’s ups and downs.
Each person’s journey is unique, and I’m here to support you, using CBT and other approaches that can truly make a difference in how you feel and respond to life. If you’re ready to explore how counselling can help, don’t hesitate to get in touch!
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