If you’re thinking about starting therapy, you’ve probably come across Cognitive Behavioural Therapy (CBT). It’s one of the most researched and effective forms of therapy for mental health, but there are still a lot of myths about how CBT works. These misconceptions can leave people unsure about whether CBT is the right choice for them, or what to expect in CBT sessions.

Let’s take a look at some of the most common myths and set the record straight.

Myth 1: “CBT is just about thinking positively.”

The truth: CBT isn’t about forcing yourself to “just think positive” or ignoring your struggles. Instead, CBT helps you recognise unhelpful thought patterns, see how they affect your feelings and behaviour, and learn practical ways to shift them. The aim isn’t to deny how you feel, but to help you develop more balanced and realistic thinking that makes everyday life feel easier to manage.

Myth 2: “CBT only works for anxiety and depression.”

The truth: CBT is well-known for treating anxiety and depression, but it’s also used to help with many other difficulties, including trauma, OCD, low self-esteem, chronic stress, eating problems, insomnia, and relationship challenges. Because CBT focuses on building skills and strategies, it can be adapted to a wide range of issues, whatever you’re facing right now.

Myth 3: “CBT is a quick fix.”

The truth: CBT is usually time-limited, but it’s not an instant solution. Therapy involves active participation, both in our sessions together and by practising techniques in your daily life. The good news is that CBT gives you tools you can keep using long after therapy ends, so it’s about creating lasting change rather than relying on therapy forever.

Myth 4: “CBT ignores your past.”

The truth: CBT focuses mainly on the here and now- how your current thoughts, feelings, and behaviours interact. But that doesn’t mean your past is ignored. Sometimes, looking at your history helps us understand where certain patterns come from and why they feel so difficult to shift. The difference is, CBT uses the past only when it’s useful for making changes today, rather than staying stuck in endless analysis.

Myth 5: “CBT doesn’t deal with emotions.”

The truth: Emotions are at the heart of CBT. Together, we’ll explore the links between your thoughts, feelings, and actions, and use strategies to help you respond differently when emotions feel overwhelming. Techniques like exposure therapy and behavioural experiments are designed to help you face difficult feelings safely and build confidence in coping with them.

Final thoughts: What to expect from CBT

If you’ve been unsure about CBT because of what you’ve heard, I hope this clears things up. CBT isn’t about ignoring your emotions or endlessly digging into the past- it’s a practical, evidence-based therapy that gives you tools to manage anxiety, low mood, overthinking, and other difficulties that affect daily life.

If you’re curious about how CBT could help you, or you’re ready to take the first step, I’d be glad to talk it through. Starting therapy can feel like a big decision, but you don’t have to figure it all out by yourself, complete the form below or click here to arrange your FREE consultation.