Cognitive Behavioural Therapy (CBT)
Understanding the patterns that keep you stuck — and finding new ways forward.
Sometimes our thoughts, feelings, and behaviours can get caught in patterns that leave us feeling anxious, overwhelmed, stuck, or discouraged.
Cognitive Behavioural Therapy (CBT) is a practical, collaborative approach that looks at the connection between our thoughts, feelings, and behaviours. It can help you understand these patterns and explore different ways of responding.
At Sholinder Counselling Collective, we use CBT-informed counselling to help adolescents and young adults make sense of what they're experiencing, develop practical coping skills, and work toward changes that are meaningful to them. CBT can be adapted to the individual, so the focus isn't on following a rigid formula—it's on finding strategies that make sense for you and your goals.
What is CBT?
CBT is based on the idea that our thoughts, feelings, and behaviours are connected.
For example, if you believe you're going to fail, you might feel anxious and avoid trying. Avoiding the situation may bring some relief in the moment, but it can also make the fear stronger over time.
In CBT, we look at patterns like these together.
The goal isn't to force yourself to think positively or pretend that difficult things aren't difficult. Instead, we work on understanding what's happening, testing out different ways of thinking or responding, and building skills that can be useful in everyday life.
CBT is one of the most widely studied forms of psychotherapy, with evidence supporting its use for a range of concerns, including anxiety and depression. It is also recommended in clinical guidelines for several mental-health concerns in children and young people.
How Can CBT Help?
CBT can help you make sense of patterns that may be contributing to how you're feeling or behaving.
Together, we might work on:
Understanding patterns — noticing connections between what you think, feel, and do.
Looking at unhelpful thoughts — exploring whether the way you're interpreting a situation is helping or making things harder.
Changing behaviours — trying different ways of responding instead of automatically falling into familiar patterns.
Building coping skills — developing practical strategies for managing difficult emotions and situations.
Working toward your goals — identifying changes that matter to you and taking manageable steps toward them.
The goal is not to change who you are. It's to help you have more choices in how you respond.
What Can CBT Help With?
CBT is commonly used to support people experiencing:
Anxiety and excessive worry
Depression and low mood
Stress and feeling overwhelmed
Low self-esteem
Difficult or unhelpful thought patterns
Emotional and behavioural difficulties
Life changes and transitions
CBT is also used in adapted forms for concerns such as obsessive-compulsive disorder and trauma-related difficulties. The specific approach depends on what you're experiencing and your individual needs.
For adolescents and young adults, CBT may be adapted to their age, developmental stage, communication style, and individual circumstances. When appropriate, parents or caregivers may also be involved in treatment.
What Does CBT Look Like?
CBT tends to be active and collaborative. We won't just talk about what's difficult—we'll also look at what might help.
Depending on your goals, sessions may involve:
Talking through a situation that has been difficult
Identifying thoughts, feelings, and behaviours connected to it
Learning and practicing coping strategies
Looking at different ways of understanding a situation
Trying new behaviours or approaches
Reviewing what worked and what didn't
You may also be invited to practice a skill or try something between sessions. This isn't about getting homework "right." It's about seeing what you learn when you try something in your everyday life.
What I Like About CBT
One of the things we appreciate about CBT is that it gives us something concrete to work with.
When you're feeling overwhelmed, it can be difficult to understand why you're reacting the way you are. CBT gives us a way to slow things down, look at what's happening, and figure out where we might be able to make a change.
We also like that the skills we work on can extend beyond the counselling room. The goal is to help you build an understanding of yourself and strategies you can continue to use in everyday life.
Is CBT Right for Me?
CBT may be a good fit if you're looking for a practical approach and want to better understand the patterns behind what you're experiencing.
You don't need to know whether CBT is the right approach before reaching out. Choosing a therapy approach should take into account your needs, preferences, circumstances, and goals.
We'll start with what's going on for you and figure out together which tools make sense.
Curious about CBT?
If you're wondering whether CBT might be a good fit, you're welcome to book a free 15-minute consultation. We can talk about what you're looking for and see whether our approach feels right for you.