Cognitive Behaviour Therapy (CBT): What It Is and How It Helps

Cognitive Behaviour Therapy (CBT) is a practical, evidence-based form of psychotherapy that helps people understand how their thoughts, emotions, and behaviours are connected and how changing one can positively influence the others.

At Peace of Mind, CBT is used to help individuals navigate anxiety, stress, trauma, low mood, and challenging life transitions with clarity, structure, and purpose. Therapy is not about “fixing” who you are. It’s about learning tools that help you respond differently to what you’re experiencing.

What is Cognitive Behaviour Therapy (CBT)?

CBT is a structured, collaborative therapy that focuses on the patterns that keep people feeling stuck. Rather than spending years analysing the past, CBT looks at what’s happening now, why certain reactions keep repeating, and what can be done differently moving forward.

CBT is based on a simple but powerful idea:
The way we think affects how we feel, and how we feel influences how we behave.

By learning to recognize unhelpful thought patterns and behavioural responses, clients gain practical skills to manage symptoms and improve daily functioning.

How CBT Works in Therapy

CBT is an active process. Together, therapist and client work to identify:

  • Unhelpful or inaccurate thought patterns

  • Emotional responses linked to those thoughts

  • Behavioural habits that reinforce distress

From there, therapy focuses on:

  • Challenging and reframing unhelpful thinking

  • Learning coping and regulation strategies

  • Practising skills between sessions

  • Building confidence in handling real-world situations

This approach allows progress to feel tangible and purposeful rather than abstract.

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Why CBT Is Widely Used and Trusted

CBT is one of the most researched and widely recommended therapy approaches worldwide. It is commonly used because it is:

  • Evidence-based and outcomes-focused

  • Structured and time-efficient

  • Practical and skills-driven

  • Adaptable to many mental health concerns

CBT helps clients develop tools they can continue using long after therapy ends.

What CBT Can Help With

CBT is commonly used to support individuals experiencing:

  • Anxiety and excessive worry

  • Panic symptoms

  • Depression or low mood

  • Stress and burnout

  • PTSD and Trauma-related symptoms

  • Obsessive or intrusive thoughts

  • Difficulty coping with life changes or transitions

CBT does not label or define you by a diagnosis. Instead, it focuses on reducing distress and improving quality of life.

Alison’s Approach to CBT at Peace of Mind CBT

At Peace of Mind CBT, therapy with Alison and her team is grounded in evidence-based methods proven effective for addressing mental health challenges and supporting people through difficult transitions.

Alison primarily works from a Cognitive Behaviour Therapy (CBT) framework and Cognitive Processing Therapy (CPT), while thoughtfully integrating complementary approaches, including:

  • Mindfulness-Based Cognitive Therapy (MBCT)

  • Acceptance and Commitment Therapy (ACT)

  • Narrative Therapy

  • Self-Compassion–informed practices

By blending these approaches, Alison helps clients recognize and shift negative thought patterns and behaviours that may be limiting their progress. The goal is not perfection, but greater awareness, flexibility, and emotional resilience.

As your CBT therapist, Alison’s style is direct, problem-focused, and goal-directed. Sessions are structured, practical, and centred on addressing the symptoms that are most impacting your day-to-day life.

What CBT Sessions are Like

CBT sessions are collaborative and transparent. You can expect:

  • Clear goal setting from the start

  • Open discussion about what is and isn’t working

  • Practical strategies tailored to your needs

  • A focus on skill-building rather than passive talk

Clients often appreciate knowing why certain techniques are used and how they support progress.

CBT Compared to Other Therapy Approaches

CBT differs from purely insight-based or open-ended talk therapy in that it emphasizes:

  • Present-day patterns

  • Active problem-solving

  • Measurable progress

That said, CBT at Peace of Mind CBT is not rigid. Alison integrates other therapeutic approaches when helpful, ensuring therapy remains human, flexible, and responsive to the individual.

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Is CBT Right for You?

CBT may be a good fit if you:

  • Want practical tools you can apply in daily life

  • Prefer structure and clear goals in therapy

  • Are you looking for symptom-focused support

  • Want to better understand and change unhelpful patterns

If you’re unsure, a consultation can help determine whether CBT, or a blended approach, is the best option for you.

What to Expect at Peace of Mind CBT

Your therapy journey begins with a thoughtful intake process focused on understanding your concerns, goals, and current challenges. From there, treatment is tailored to your needs and adjusted as progress unfolds.

Peace of Mind CBT provides:

  • Evidence-based, ethical care

  • A supportive, non-judgmental environment

  • Clear communication and collaboration

  • Therapy that respects your pace and autonomy

Frequently Asked Questions About CBT

  • CBT is often shorter-term than some therapy approaches, though length varies depending on goals and complexity.

  • Some sessions may include optional practice or reflection between sessions to reinforce skills.

  • No. CBT is used across a wide range of mental health concerns and life challenges.

  • Many individuals’ extended health insurance plans cover psychotherapy services. Peace of Mind CBT offers direct billing through Telus Health, which is also available with some extended health insurance providers, such as Manulife, Greenshield, and CanadaLife. Please inquire before your therapy sessions.

  • Yes. CBT can be effectively delivered through virtual therapy sessions.

  • CBT is more structured and goal-focused than traditional talk therapy. While it acknowledges past experiences, CBT primarily focuses on how current thoughts and behaviours affect how you feel today. Sessions often include practical strategies, tools, and between-session practice to help you make meaningful changes in daily life.

  • That’s completely okay. Many people begin CBT feeling unsure or overwhelmed. A CBT therapist helps guide the conversation, ask the right questions, and break complex emotions into manageable pieces. You don’t need to have the “right words” to start—clarity often develops through the process itself.