What is CBT?
Cognitive Behavioural Therapy (CBT) is a short-term, evidence-based form of talk therapy that focuses on the connection between your thoughts, feelings, and behaviours.
The idea behind CBT is that when you change unhelpful thinking patterns, you can shift how you feel and how you respond in daily life.
CBT is structured, goal-oriented, and highly practical. Instead of only exploring the past, CBT helps you focus on the present and learn skills you can use right away.
Who is CBT For?
CBT is one of the most widely researched and effective forms of therapy, used to treat a range of concerns, including:
- Anxiety and worry
- Panic attacks
- Depression and low mood
- Trauma and PTSD
- OCD (Obsessive-Compulsive Disorder)
- Phobias
- Stress and burnout
- Low self-esteem and negative self-talk
- Sleep difficulties
- Coping with chronic illness
CBT can be adapted for adults of all ages, and it works well in individual, group, or even self-directed formats with therapist support.
How CBT Works
In CBT, your therapist helps you:
- Identify unhelpful or automatic thoughts that trigger difficult emotions
- Challenge and reframe those thoughts into more balanced perspectives
- Practice new behaviours and coping strategies
- Build healthier ways of managing stress and emotions
- Track progress with practical tools like thought records, worksheets, and coping plans
CBT often involves “home practice”; small exercises between sessions that help you apply new skills in real life.
Benefits of CBT
- Proven effective for anxiety, depression, trauma, and more
- Skills-based approach that gives you tools you can use long after therapy ends
- Helps break unhelpful cycles of thought, emotion, and behaviour
- Focused and time-limited (many people notice improvement within 8–20 sessions)
- Flexible for online therapy, making it easy to access across Ontario
CBT at Tiny Therapy Collective
At Tiny Therapy Collective, our therapists integrate CBT with other approaches like DBT, somatic practices, and trauma-informed care. This means your sessions are tailored to your unique needs rather than following a “one-size-fits-all” approach.
You’ll be supported with compassion, dignity, and respect while learning practical tools to help you feel more in control of your thoughts and emotions.
Getting Started
If you’re curious about CBT, the best first step is to meet with a therapist to see if it’s a good fit for you. We offer a free 15-minute consultation so you can ask questions and explore how CBT could support your goals.
