What is CBT and how does it work?

Cognitive Behavioural Therapy (CBT) is an evidence-based psychological treatment that focuses on identifying and changing unhelpful thinking patterns and behaviours. It’s based on the idea that our thoughts, feelings, and behaviours are interconnected. By learning to recognise and modify negative thought patterns, you can improve your emotional wellbeing and develop more effective coping strategies.

How is CBT different from counselling or other types of therapy?

CBT (Cognitive Behavioural Therapy) is often more structured and goal-focused than counselling. While counselling can be very effective — and for some people 20 sessions of counselling may bring real change — CBT usually works to a clear plan over a set number of sessions (typically 6–20). CBT focuses on understanding the links between thoughts, feelings, and behaviours, and teaches practical strategies you can continue using long after therapy has finished. Both counselling and CBT can be valuable; the right choice depends on your individual needs and goals.

What conditions can CBT help with?

CBT is effective for a range of common mental health difficulties, including:

• Depression, low mood, and low self-esteem
• Generalised anxiety and worry
• Social anxiety
• Panic disorder
• Agoraphobia
• Body dysmorphic disorder
• Health anxiety
• PTSD/Complex PTSD
• Trauma/Complex Trauma
• Phobia
• Stress
• Self-criticism
• Obsessive Compulsive Disorder
• Sleep difficulties and insomnia

If you’re not sure whether CBT could help with what you’re going through, please get in touch to discuss your situation.

How long does CBT take?

CBT is typically a short-term therapy lasting 6-20 sessions, depending on your specific needs and goals. Many people see significant improvement within this timeframe. We’ll regularly review your progress and adjust the treatment plan as needed.

How long are the sessions?

Standard sessions are 60 minutes. Some sessions may be 90 minutes when clinically beneficial (such as for exposure therapy or trauma work). The initial assessment is typically 60-90 minutes to allow for a thorough evaluation.

How often are sessions scheduled?

Sessions are typically scheduled weekly, but this can be adjusted based on your needs and availability. Some people benefit from twice-weekly sessions initially, while others prefer fortnightly sessions as they progress. The key is consistency to maintain momentum and practice new skills between sessions.

What happens in a typical session?

Each session typically includes: reviewing progress since the last session, discussing any homework or between-session practice, exploring current challenges or situations, learning new CBT techniques and strategies, planning practice exercises for the week ahead, and setting goals for continued progress.

What’s your cancellation policy?

I understand that sometimes plans change. To keep things fair and to offer your slot to someone else if needed:

• If you cancel more than 48 hours before your appointment, you’ll receive a full refund.
• If you cancel within 48 hours, a 50% refund will be given.
• If you cancel within 24 hours, the session is non-refundable.

All sessions are payable in advance (at least 48 hours before your appointment).

Do you offer online sessions?

Yes, I offer secure online therapy sessions via video platforms. Online therapy can be just as effective as in-person sessions and offers flexibility for those with busy schedules or travel difficulties.

Is everything we discuss confidential?

Yes, everything we talk about in sessions is kept strictly confidential. I follow professional ethical guidelines and legal requirements regarding confidentiality. Information would only ever be shared in very rare situations — for example, if there was a serious risk of harm to yourself or others, or if I were legally required to do so by a court of law (such as in a criminal investigation).

How is my data protected?

I follow GDPR guidelines for data protection. Your personal information is stored securely and never shared without your consent. You have the right to access, correct, or request deletion of your data at any time.

Do you keep notes about our sessions?

Yes, I keep brief clinical notes to track your progress and ensure continuity of care. These are stored securely and only accessible to me unless you give written consent to share them with another professional.

What about emergency situations?

I provide planned therapy sessions, not crisis intervention. If you need urgent help, please contact:

• Emergency services: dial 999
• Crisis Response Home Treatment Team (CRHTT): +44 (0) 1624 642860
• Isle Stand Up to Suicide helpline: +44 (0) 7624 803040
• Samaritans: 116 123 (freephone, UK & Isle of Man)

It’s also recommended that you book an appointment with your GP as soon as possible.

What should I expect from homework?

In CBT, you’ll usually have between-session tasks that build on the skills we’ve worked on together. Homework will almost always logically follow the skill learned in session, helping you to put ideas into practice in everyday life. Examples include:

• Thought records
• Behavioural experiments
• Gradual exposure exercises
• Attention training or practising skills to stay present-focused
• Reading materials

These activities are collaborative tools designed to support your progress, not traditional “homework.”

What if CBT isn’t working for me?

We regularly review your progress and can adjust our approach if needed. If CBT isn’t the right fit, I can discuss alternative options or provide referrals to other professionals who might be more suitable for your specific needs.

Can I bring someone with me to sessions?

Generally, CBT sessions are individual. However, there may be occasions where involving a partner or family member would be helpful. We can discuss this if you feel it would benefit your therapy progress.

How do I book an appointment?

1. Book a free 15-minute consultation online.
2. If CBT seems suitable, schedule your initial assessment.
3. Regular sessions can be booked ongoing.

I typically respond within 24 hours to booking requests.

What are your office hours?

I offer flexible scheduling to accommodate working clients.

Where are you located?

G6, Stable Block,
The Nunnery,
Old Castletown Road,
Douglas, Isle of Man IM2 1QB.

Free parking is available on-site.
Our location is easily accessible by car and under 2km from the Lord Street Bus Interchange.