Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) is one of the most widely researched forms of psychological therapy. At its core, CBT is based on a straightforward idea: the way we think about a situation influences how we feel and how we behave. When those thinking patterns become unhelpful or distorted, they can keep us stuck in cycles of distress. CBT helps you identify those patterns and develop more balanced, realistic ways of thinking so you can move forward.

We use CBT extensively at Unbound Minds because the evidence behind it is strong, and because it gives our clients practical tools they can use well beyond the therapy room.

How Does CBT Work?

CBT is built around the connection between three things: your thoughts, your feelings, and your behaviours. These three elements are constantly influencing one another.

Your psychologist will work with you to:

• Identify the specific thought patterns that are contributing to your distress
• Examine the evidence for and against those thoughts
• Develop more balanced and helpful ways of thinking
• Build new behaviours that support the changes you want to make
• Practise skills between sessions so they become second nature

What Does CBT Look Like in Practice?

CBT is typically a structured, goal-oriented therapy. Your psychologist will work with you to set clear goals at the beginning of treatment, and each session will have a focus that moves you toward those goals.

The between-session component is an important part of CBT. Your psychologist may ask you to keep a thought diary, try a new behaviour, or practise a relaxation technique during the week. This is about helping you build skills that work in your real life, not just in the therapy room.

What Can CBT Help With?

CBT has a strong evidence base for a wide range of concerns, including:

• Anxiety — including generalised anxiety, social anxiety, health anxiety, and panic
• Depression — helping to break cycles of low mood, withdrawal, and negative thinking
• Obsessive-Compulsive Disorder (OCD) — particularly when combined with exposure and response prevention
• Post-Traumatic Stress Disorder (PTSD) — often used alongside other trauma-focused approaches
• Phobias — using graded exposure to gradually reduce fear responses
• Insomnia — CBT for insomnia (CBT-I) is a recommended first approach for ongoing sleep difficulties
• Anger management — building awareness of triggers and developing healthier responses
• Eating difficulties — addressing the thoughts and behaviours that maintain disordered eating
• Stress — developing practical coping strategies for work, study, and life demands

CBT for Children and Adolescents

CBT is not just for adults. It is also widely used with children and teenagers, and our psychologists are experienced in adapting it for younger clients.

For younger children, CBT is often delivered in a more play-based and visual way. For adolescents, the approach looks more similar to adult CBT but is tailored to the concerns and developmental stage of the young person.

CBT at Unbound Minds

Our psychologists are trained in CBT and use it as one of several evidence-based approaches in their practice. For some people, CBT on its own is exactly what they need. For others, we might integrate CBT with other approaches such as Acceptance and Commitment Therapy (ACT), EMDR, or Schema Therapy to address the full picture.

How to Get Started

If you are interested in CBT, the first step is to call us on 1300 151 110 or send an enquiry, and we'll match you with a psychologist who fits. You can self-refer and pay privately, or visit your GP for a Mental Health Treatment Plan to access Medicare rebates for up to 10 sessions per calendar year.