What is CBT and How Does it Work for Anxiety?
If you've been struggling with anxiety, you've probably come across the term CBT. But what exactly is it, and can it really help? This post breaks it down in plain English — an explanation of one of the most effective, evidence-based approaches to managing anxiety that exists today.
What is CBT?
Cognitive Behavioural Therapy, or CBT, is a form of talking therapy that focuses on the connection between your thoughts, feelings, and behaviours. The central idea is straight-forward but meaningful: it's not events themselves that make us anxious, it's the interpretation we make of them.
For example, two people can board the same flight. One feels mildly nervous but fine. The other is gripped by panic. The difference isn't the plane — it's the thoughts each person is having about the plane, and the beliefs underneath those thoughts.
CBT helps you identify those thought patterns, challenge the ones that aren't serving you, and gradually replace them with more balanced, helpful ways of thinking. Over time, this changes how you feel and how you behave.
Diagram showing the CBT triangle: thoughts, feelings, and behaviours are interconnected in a cycle, demonstrating how changing one element can affect the others in managing anxiety
Want to try CBT techniques for yourself?
Download my free 4-minute grounding audio and see how CBT tools can help you manage anxiety right now.
How is CBT different from other therapies?
Unlike some forms of therapy that focus heavily on exploring your past, CBT is largely focused on the present. It's practical, structured, and skills-based. You'll learn tools and techniques you can actually use in everyday life — not just in a therapy room, but at 2am when your mind won't switch off, or in the departure lounge before a flight.
This is also why CBT translates so well to self-help formats. The techniques themselves — breathing exercises, thought records, behavioural experiments, relaxation audios — can be learned and practised independently, which is why CBT audio programmes and toolkits have become so popular.
What does CBT help with?
CBT has a strong evidence base across a wide range of difficulties, including generalised anxiety disorder, panic disorder, social anxiety, health anxiety, phobias, insomnia, stress, and overthinking. It's recommended by the NHS and endorsed by mental health organisations worldwide as a first-line treatment for anxiety.
Product image showing the "Overcome Anxiety and Overthinking" CBT workbook, designed for daily self-help practice
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How long does CBT take to work?
This varies from person to person, but many people notice a meaningful shift within 6 to 12 sessions of one-to-one therapy. Research shows that CBT for anxiety typically produces significant improvements within 8-16 weeks when working with a qualified therapist.
For milder difficulties, structured self-help programmes — such as CBT audio downloads, guided workbooks, or online courses — can produce results even faster, because you're able to practise the techniques daily and work at your own pace rather than waiting a week between appointments.
That said, CBT isn't a quick fix. It's a skill you develop. The more you practise the techniques — whether through therapy, self-help, or both — the more automatic and effective they become. Many people continue to benefit from CBT tools months and years after finishing formal treatment.
Ready to start CBT therapy?
I offer one-to-one CBT for anxiety via video call for UK-based clients. Book a free 15-minute consultation to discuss your situation and see if we're a good fit.
Where do I start?
If you want personalised, one-to-one support:
Working with an accredited CBT therapist means the approach can be tailored specifically to your patterns, your triggers, and your goals. In one-to-one therapy, we'll identify what's maintaining your anxiety, teach you the most relevant techniques, and help you apply them to your real-life situations.
I offer CBT therapy for generalised anxiety, social anxiety, health anxiety, panic disorder, phobias, insomnia, depression and low self esteem via video call for UK-based clients. → Book a free 15-minute consultation call to discuss whether CBT therapy is right for you and how we might work together.
If you prefer to start with self-help:
Before committing to therapy, you might want to explore CBT techniques on your own.
Here are three ways to get started:
🎧 AUDIO:
Try one of my CBT audio toolkits, which guides you through core exercises like thought re-frames, controlled breathing, and grounding techniques, for difficulties like stress, sleep, exams, flights and more.
📘 WORKBOOK:
My Anxiety & Overthinking Workbook includes key structured CBT exercises you can work through at your own pace.
🎓 COURSE (discounted offer):
My Udemy course teaches the complete CBT framework for anxiety and overthinking in under one hour, with video lessons and practical worksheets.
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The important thing to know is this: anxiety is highly treatable. Whether you choose therapy, self-help, or a combination of both, CBT gives you practical tools to take back control.
Questions? Email me at hello@rootedstepscbt.com
