Cognitive Behavioural Therapy (CBT)

What is Cognitive Behavioural Therapy?

Cognitive Behavioural Therapy (commonly known as CBT) is a structured, evidence-based psychological therapy that focuses on the relationship between thoughts, feelings, and behaviour. The central idea is straightforward: the way we interpret situations affects how we feel, and how we feel affects what we do. By examining those patterns, it becomes possible to understand where things are getting stuck and to work toward changing them.

CBT is not about positive thinking or dismissing difficult emotions. It is about building a clearer, more accurate picture of what is happening and developing practical skills to respond differently. The work is collaborative, skills-focused, and grounded in what is happening in a person’s life right now, rather than an extended focus on the past.

Developed in the 1960s by psychiatrist Aaron Beck, CBT has accumulated decades of research and is one of the most thoroughly studied therapeutic approaches in psychology. It has been adapted for a wide range of presentations and continues to inform newer evidence-based therapies such as ACT and DBT.

How CBT works

CBT is built on the understanding that thoughts, feelings, physical sensations, and behaviours are all connected, each influencing the others. When one part of the cycle shifts, the rest tends to follow. Therapy focuses on identifying the patterns that are keeping someone stuck and building practical skills to interrupt them.

In practice, CBT sessions at Zen Society are collaborative and structured. Sessions typically involve reviewing what has happened since the last appointment, working through a specific area of focus, and building skills to use between sessions. Homework is a common feature of CBT, not as a burden, but because change happens in everyday life, not just in the therapy room.

What is CBT used for?

CBT has a strong evidence base across a broad range of presentations. It is particularly well-suited to anxiety and depression but is used widely across psychological conditions where unhelpful thought and behaviour patterns are playing a role.

• Anxiety disorders, including generalised anxiety and social anxiety
• Depression and low mood
• OCD and related presentations
• Panic disorder
• Phobias
• ADHD, particularly around self-regulation and thinking patterns
• Stress and burnout
• Low self-esteem and self-critical thinking
• Sleep difficulties

CBT is one tool, not a universal solution. For some people and some presentations, a different approach, or a combination of approaches, will be more appropriate. At Zen Society, the therapy used depends on the individual, not on a fixed protocol. Your psychologist will discuss which approach makes most sense for your situation.

Is CBT right for me?

CBT tends to work well when someone wants a structured, practical approach and is ready to engage actively between sessions. It is skills-focused and goal-oriented, which suits some people well, and is less suited to others who are looking for a more exploratory, open-ended process.

It may be a good fit if you want to understand the patterns behind what you’re experiencing and build practical tools to shift them, you are looking for a structured, evidence-based approach with clear goals, and you are willing to practise skills between sessions.

It may not be the best fit if you are primarily looking to process past experiences in depth, or prefer a more reflective and open-ended therapeutic relationship. In those cases, a different approach (such as attachment-focused therapy or EMDR) may be more appropriate.

If you are unsure whether CBT is the right fit, the first step is a conversation. You do not need to have this worked out before you reach out.

CBT at Zen Society

CBT at Zen Society is not delivered from a rigid script. While the structure of the approach provides a useful framework, sessions are adapted to the individual: their history, their pace, and what is most relevant to their current situation.

Both Dr Sophie Pitt and Talia Luca use CBT as part of their practice, often alongside other evidence-based approaches. For some clients, CBT forms the core of the work. For others, it is one component of a broader therapeutic approach that draws on multiple modalities.

CBT is used with children, adolescents, and adults at Zen Society, with the delivery adapted to suit developmental stage and individual capacity.

Frequently asked questions

How many CBT sessions will I need?

CBT is generally considered a shorter-term therapy compared to more open-ended approaches. Many people complete a focused course of 8 to 16 sessions, depending on the presentation and complexity. That said, the number of sessions at Zen Society is guided by the individual rather than a set protocol. Your psychologist will discuss a realistic plan at the outset and review it as the work progresses.

Is CBT just about positive thinking?

No, and this is a common misunderstanding. CBT does not encourage positive thinking or ask you to dismiss what you are feeling. It is about examining whether the thoughts driving difficult emotions are accurate and helpful, and building more realistic and balanced ways of interpreting situations. For many people, this is a practical and grounding process, not an optimistic one.

Does CBT involve homework?

Often, yes. CBT typically involves practising skills between sessions. This might include thought records, behavioural experiments, or structured activities. The skills learned in therapy are most useful when applied to real situations in everyday life. The amount and type of between-session work is always discussed and agreed collaboratively, and is adapted to what feels realistic for each person.

Can CBT be used with children?

Yes. CBT has well-established adaptations for children and adolescents, with modifications to language, structure, and delivery to suit developmental stage. For younger children, sessions may incorporate more play-based and visual approaches. Parents are often involved as part of the process, particularly when working with children on anxiety or behavioural difficulties.

Is CBT covered by Medicare?

Sessions with a Clinical Psychologist at Zen Society are eligible for a Medicare rebate under a valid Mental Health Care Plan (MHCP) from your GP, for up to ten sessions per calendar year. If you do not have an MHCP, you can still access sessions as a private client. We recommend speaking with your GP if you would like to explore the Medicare rebate option.