Cognitive Behavioural Therapy (CBT) is one of the most widely used and researched psychological therapies for anxiety, depression, and low mood but what actually happens in CBT sessions, and how does it work?

In this episode of The Aspiring Psychologist Podcast, Clinical Psychologist Dr Marianne Trent is joined by CBT therapist Sahana to explore what CBT is, how CBT works, and what clients can expect. From breaking unhelpful thought cycles to graded behavioural experiments, you’ll discover how CBT helps people with anxiety, depression, social anxiety, and more.

Whether you’re thinking about accessing CBT therapy, supporting someone else, or training as a psychologist, this conversation gives you a clear, compassionate understanding of CBT and why it’s such a practical and empowering approach.

Timestamps:

00:00 – Introduction: What CBT is and why it matters
01:08 – First steps: nerves, myths, and accessibility in CBT
02:31 – Making therapy accessible: online sessions, adaptations, and barriers
04:39 – Thoughts, feelings, behaviours: the CBT cycle explained
07:45 – When everyday worries become overwhelming
09:58 – What keeps problems going? The role of formulation
11:32 – Homework vs “between-session practice” — what clients can expect
13:22 – Graded exposure and behavioural experiments
16:13 – Case example: how CBT can help after relationship breakdown
20:01 – Problem lists, goals, and building awareness
23:06 – Balancing validation with change in CBT
25:17 – How many CBT sessions do people usually get?
27:56 – Collaboration, feedback, and challenging the ‘therapist as expert’ myth
30:56 – The role of safety-seeking behaviours vs adaptive coping
36:20 – Who CBT might not be the best fit for
38:47 – Other approaches and the stages of change
39:21 – Closing thoughts and next episode preview: training as a CBT therapist

Links:

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What Is CBT? How Cognitive Behavioural T...