What is Cognitive Behavioural Therapy?
Cognitive Behavioural Therapy (or CBT) is a very popular model in psychotherapy due to its structured, goal-oriented and short-term form of talk therapy.
It is also one of the most evidenced based models in psychotherapy due to the number of research studies that have been done using the model over the last over 60 years.
CBT works with the concepts that our thoughts, emotions, body sensations, and behaviour are all connected, and such that what we think and do affects the way we feel.
For example, if you think that thunder and lightning is dangerous, you will feel anxious when you see or hear thunder and lightning.
What Cognitive Behavioral Therapy Can Help With
It has also been demonstrated to be effective for a range of depression, anxiety disorders, alcohol and drug use problems, couples problems, eating disorders, and severe mental illness.
Rooted in the connection between thoughts, emotions, and behaviours, CBT offers practical strategies for overcoming life’s challenges in a warm and supportive environment.
CBT works on the premise that our psychological difficulties stem from unhelpful forms of thinking and unproductive behaviours that result from our unhelpful beliefs and thoughts.
Given this, we can improve our well-being by identifying the unhelpful thinking and beliefs, which in turn will influence our behaviour.
When To Seek Help For Cognitive Behavioural Therapy
CBT is effective in addressing a variety of concerns, including:
- Anxiety disorders, such as generalized anxiety, social anxiety, and phobias.
- Depression and mood challenges.
- Stress management and burnout.
- Trauma and PTSD.
- Eating disorders.
- Obsessive-compulsive disorder (OCD).
- Relationship difficulties.
- Issues with self-esteem and confidence.
Whether coping with a persistent concern or looking to enhance daily well-being, CBT provides tailored strategies to navigate life more effectively.
Cognitive Behavioral Therapy Techniques
Whether coping with a persistent concern or looking to enhance daily well-being, CBT provides tailored strategies to navigate life more effectively.
CBT employs a range of techniques designed to uncover your unhelpful thinking patterns and behaviours and to highlight more effective alternatives.
Some commonly used methods include:
1. Cognitive Restructuring
Identifying and challenging negative thought patterns to develop healthier perspectives. Often used in sessions and set as homework talks.
2. Behavioral Activation
Encouraging participation in meaningful activities that improve mood and help to align behaviour with your values and reduce avoidance.
3. Exposure Therapy
Gradually facing fears in a safe and controlled way to diminish their hold over time. This is often a strong component of therapy when working with anxiety, PTSD and depression.
4. Problem-Solving
Breaking down challenges into manageable steps to foster effective solutions. Often when we engage in worrying or rumination we are in fact engaging in ineffective problem-solving.
5. Relaxation Techniques
Utilizing tools such as deep breathing, mindfulness, or progressive muscle relaxation to alleviate stress and increase well-being.
Therapists adapt these techniques to suit each individual’s unique needs, ensuring a personalized and supportive experience.
What Is Done In Cognitive Behavioral Therapy?
Through talk therapy and homework tasks, CBT helps us identify negative and unhelpful thought patterns that may be contributing to our psychological distress.
Exploring the way your emotions and thoughts affect your actions, you can begin to learn how to redirect your automatic, yet unhelpful, often negative thoughts to a healthier and more balanced mindset.
This can also change behaviours to develop better coping strategies and lifestyles. As well as this, CBT can help you gain a better understanding of other people’s behaviours and motivations.
By recognizing and reshaping unhelpful thought patterns, CBT helps create positive changes in how we feel and act.
It is versatile and backed by extensive research. It is designed to provide individuals with tools they can integrate into daily life, fostering resilience and well-being.
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr Emma Waddington, Senior Clinical Psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
What To Expect
CBT sessions are collaborative and structured. Therapists and clients work together to explore current concerns, uncover unhelpful thought patterns, and build strategies to address them.
The process often includes practical exercises, homework assignments, and ongoing explore current concerns, uncovering unhelpful thought patterns, and building strategies to address them.
Typically short-term and focused, CBT offers a clear pathway to overcoming specific challenges and building a foundation for long-term growth.
Taking the first step toward therapy is a meaningful decision. The journey may feel uncertain and may create some apprehension which is expected, but it is one that leads to growth, healing, and support. Our team is here to walk alongside you every step of the way.
Initial Consultation – A Space to Be Heard
The first session is all about getting to know you. It is a conversation—one where you can share what is been on your mind, what has been feeling difficult, and what you would like support with. Your therapist will ask questions about your background, experiences, and goals, but there is no pressure to answer any questions—just a safe space to begin.
Questionnaires & Onboarding Surveys – Understanding the Full Picture
To help tailor therapy to your needs, you may be asked to fill out some brief questionnaires before or after your first session. These can give insight into things like mood, stress levels, relationship patterns, or coping strategies. They are not tests—just tools to help your therapist understand how best to support you.
Individual Therapy Sessions – Your Journey at Your Own Pace
Each session is a step forward in your journey. Therapy is not just about talking—it is about discovering new ways to navigate life’s challenges, make sense of emotions, and feel like you are getting the most out of your life. Depending on your needs, sessions may focus on:
- Exploring patterns of thought and behavior
- Understanding past experiences and their impact on the present
- Developing practical coping tools
- Strengthening emotional resilience
Feedback Sessions – Reflecting and Adjusting
After the first few sessions (or after assessments), a feedback session provides space to reflect on how therapy is going. This is a chance to talk about what has been helpful, what you would like more of, and how therapy can continue to best serve you.
Intervention – The Heart of Therapy
Intervention is where meaningful change happens. Every therapy journey is unique, and the approach will be shaped around what works best for you. Some common approaches include:
🌱 Cognitive Behavioral Therapy (CBT) – Helping to identify and shift unhelpful thought patterns, reduce anxiety, and develop healthier ways to cope and new patterns of behaviour.
🧠 Schema Therapy – Deep, transformational work to uncover long-standing patterns that might be keeping you stuck, often rooted in early life experiences
💙 Acceptance and Commitment Therapy (ACT) – Learning to handle difficult emotions with self-compassion and move towards what truly matters in life.
🌊 Eye Movement Desensitization and Reprocessing (EMDR) – A powerful approach for healing trauma and distressing memories, helping the brain reprocess them in a way that feels less overwhelming.
🧘 Mindfulness-Based Approaches – Building self-awareness, grounding techniques, and ways to manage stress and emotions with greater ease.
Therapy Approaches
The best type of therapy for men often depends on individual needs and preferences. Common approaches include:
Cognitive-Behavioral Therapy (CBT)
Focuses on understanding and changing unhelpful thought patterns and behaviors. Together with your therapist you’ll uncover your unhelpful thinking styles and find more workable and effective ways of being that are aligned with your values and the life you want to live.
Acceptance and Commitment Therapy (ACT)
Is a mindfulness-based approach that helps individuals embrace their thoughts and feelings rather than fight or avoid them. It encourages individuals to get more clarity on their personal values and helps individuals take committed action towards a meaningful life, even in the presence of discomfort or challenges. By fostering psychological flexibility, ACT empowers people to live with greater authenticity and resilience.
Psychodynamic Therapy
Delves into past experiences and unconscious processes to understand present challenges. Findings the links between early experiences and current challenges can help to make sense of unhelpful behavioural patterns.
Art Therapy
Allows for expression of grief through mediums like drawing, writing, or music, offering an alternative outlet for emotions.
A skilled therapist will work with you to identify the most effective approach for your unique situation.
Taking the step to seek therapy can feel daunting, but it’s an important investment in yourself. Our team is here to support you on this journey with empathy, professionalism, and care.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$290
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
FAQs About Cognitive Behavioural Therapy
Can I do CBT therapy on my own?
While professional guidance is recommended for best results, some self-help CBT techniques can be learned through books, apps, and online resources. This can sometimes be a great starting point. However, a trained therapist can provide personalized support and address complex issues more effectively.
Can CBT be done online?
Yes, online CBT sessions are available and can be just as effective as in-person therapy. This option is especially convenient for individuals with busy schedules or those who prefer the comfort of home. There have been studies showing that the impact is similar to in person. So it is really down to your personal preference.
Can children have CBT therapy?
Yes, CBT is highly effective for children. It uses age-appropriate techniques to address issues such as anxiety, ADHD, depression, anger management, and behavioural challenges. Often clinicians will work to support parents and teach parents the skills to do the work between sessions
At what age can kids start CBT?
Children as young as 5–6 years old can benefit from CBT, depending on their developmental level and ability to engage in structured conversations. Therapists often adapt the techniques to suit the child’s age and understanding. With younger kids, the work may focus more on parents.
Is CBT good for kids with ADHD?
Yes, CBT is effective for children with ADHD. It helps them develop skills to manage impulsivity, improve focus, regulate emotions, and build better organizational habits. CBT can also address any co-occurring issues like anxiety or low self-esteem.Parents are also guided in how to support their kids and create environment that are more structured and predictable.
What are the disadvantages of CBT in children?
Some challenges include:
- Limited engagement: Younger children or those with severe emotional issues may struggle to fully engage with CBT.
- Short-term focus: CBT often focuses on immediate goals, which might not address deeper, long-term issues.
- Homework resistance: Children may find it difficult to complete assignments outside of therapy, which can slow progress.
A skilled therapist will work to overcome these challenges by tailoring the approach to the child’s needs.
However, CBT can be very flexible. If you have any concerns about the work with your child, ask your practitioner to clarify. It is always helpful to have a conversation about your hopes and goals from the work with your child.
FAQ
Each individual’s grieving process is unique, and it is very important to recognise that there’s no “right” or “wrong” way to grieve.
Grief counselling often uses a variety of techniques tailored to your needs, including:
- Narrative Therapy: Encourages you to share your story of loss, deepening your understanding of the meaning of your loss and helping you make sense of your emotions.
- Mindfulness and Relaxation Techniques: Provide tools to manage overwhelming feelings and ground yourself in the present moment.
- Cognitive Behavioral Therapy (CBT): Helps address unhelpful thought patterns and beliefs about the loss and promotes healthier coping strategies.
- Art and Creative Therapies: Allows for expression of grief through mediums like drawing, writing, or music, offering an alternative outlet for emotions.
Each technique aims to provide comfort, understanding, and practical tools to navigate your grief journey.
The best type of therapy for grief often depends on the individual. Many find Cognitive Behavioral Therapy (CBT) and Narrative Therapy helpful, while others benefit from more experiential approaches like art or mindfulness-based therapies.
A skilled therapist will work with you to determine the most suitable approach.
