Understanding CBT: How Cognitive Behavioural Therapy Supports Change | Therapy in Cardiff

Understanding CBT: A Closer Look at Cognitive Behavioural Therapy

Cognitive Behavioural Therapy—often known as CBT—is one of the most recognised forms of talk therapy, particularly due to its use within NHS mental health services. But despite its popularity, CBT can sometimes be misunderstood or even dismissed as a “quick fix.”

As a Cardiff therapist working integratively, I’d like to offer some clarity on what CBT is (and isn’t), how it can help, and how it fits into a flexible, person-centred counselling approach.

Is CBT Just a Short-Term Therapy?

CBT is often linked with short-term therapy because many NHS services offer 6–8 sessions. While this may be sufficient for some clients and specific concerns, it’s not ideal for everyone. In practice, many CBT-trained therapists recommend closer to 16 sessions, particularly when working with more complex difficulties.

A recent study by King’s College London found that CBT can actually rewire the brain and strengthen healthier neural pathways in people with psychosis. But again, these participants received over six months of therapy—a clear reminder that CBT is not just a brief intervention.

Read more: King’s College London, 2017 – CBT and brain rewiring

What is CBT, Really?

CBT helps people identify negative or unhelpful thoughts and beliefs and understand how these affect their emotions and behaviours. The therapy encourages clients to challenge these thoughts and replace them with more balanced and helpful alternatives.

At its core, CBT is based on the idea that:

Our thoughts influence our feelings, which in turn influence our behaviours.

As a Cardiff counsellor, I’ve used CBT to support clients with anxiety, depression, low self-esteem, and intrusive thoughts. It can be especially helpful for those looking to develop practical strategies and make active changes in their day-to-day thinking.

The Role of the Therapist in CBT

CBT can sometimes be criticised for being too structured or directive, but this depends greatly on the way it’s delivered. As an integrative therapist in Cardiff, I never take a “one-size-fits-all” approach.

I always prioritise:

• Collaboration: Goals and tools are agreed together.

• Client choice: We use CBT only if it fits the client’s preferences and goals.

• Person-centred work: The client’s voice, values, and pace always come first.

In other words, CBT is an option—not a rule.

Why I Value CBT as a Cardiff Therapist

When used appropriately, CBT offers clients a powerful opportunity to build long-term coping skills. What I enjoy most is watching clients gradually take what they’ve learned and apply it in their daily lives.

CBT empowers people to become their own therapist—to challenge unhelpful thoughts, respond with greater self-awareness, and feel more in control of how they react to life’s challenges.

When therapy ends, clients are often able to continue using the techniques independently, which can help prevent relapse and build long-term emotional resilience.

Is CBT Right for You?

Not every client is suited to CBT—and that’s okay. As a Cardiff counsellor, I offer integrative counselling in Cardiff, which means I draw from a range of therapeutic approaches based on each client’s unique needs.

If you’re interested in exploring CBT, or you’re unsure what kind of therapy might help, I offer a free initial consultation to talk through your options.

Final Thoughts

CBT is not a “quick fix,” but when used in a supportive and collaborative way, it can be a powerful part of the therapeutic process. Whether you’re dealing with anxiety, low mood, or simply feel stuck in unhelpful thought cycles, therapy in Cardiff can offer you tools to understand and shift your experience.

If you’d like to learn more or book a consultation, feel free to get in touch.