What is CBT? A Simple Guide to One of the Most Powerful Therapy Tools

ESO features CBT techniques in many of our sessions, helping control psychological tensions. It’s a scientifically-backed, knowledge based programme that’s structured and easily followed.

Cognitive Behavioural Therapy (CBT) is a structured, goal-oriented form of psychotherapy that helps individuals identify and challenge unhelpful patterns of thinking and behaviour. According to the American Psychological Association, CBT is based on the core idea that psychological distress is often rooted in distorted thinking and that by learning to reframe those thoughts, people can experience lasting changes in their emotions and behaviours.

Originally developed in the 1960s by psychiatrist Aaron Beck, CBT has become one of the most widely researched and applied therapeutic approaches in the world. It is commonly used to treat a wide range of mental health conditions including depression, anxiety, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD) and panic disorder.

The National Institute for Health and Care Excellence (NICE) recommends CBT as a first-line treatment for many of these conditions due to its strong evidence base. A 2019 review published in World Psychiatry found CBT to be as effective as medication for many individuals with mild to moderate depression, and often more sustainable in the long term.

What makes CBT unique is its practical, skills-based nature. Sessions typically include exercises to:

• Recognise automatic negative thoughts

• Challenge unhelpful thinking patterns

• Develop healthier behaviours

• Practice new skills between sessions (also known as "homework")

Whether you’re new to CBT or have tried it before, its tools can be life-changing when used consistently. At ESO, we integrate CBT-informed techniques into many of our weekly sessions to help users build resilience, shift self-critical thinking and take practical steps toward emotional clarity and strength. is one of the most evidence-backed psychological approaches for mental health. It is based on the premise that thoughts, emotions and behaviours are interconnected and that changing one can influence the others.

How CBT works:

1. Notice unhelpful thought patterns ("I always mess things up.")

2. Challenge them ("Is that true? What's the evidence?")

3. Replace them with more balanced thoughts ("Sometimes things go wrong, but not always.")

CBT is endorsed by NICE for treating anxiety, depression, PTSD and OCD. A 2019 meta-analysis published in World Psychiatry showed that CBT is as effective as antidepressant medication for mild to moderate depression and without side effects. The American Psychological Association reports that CBT has been shown to produce significant improvement in functioning and quality of life in numerous studies and it is considered the gold standard treatment for many psychological disorders.

In addition, a report by the UK’s IAPT (Improving Access to Psychological Therapies) program highlights that CBT is one of the most widely used and effective modalities offered in public mental health services, with measurable outcomes in reduced symptom severity.

ESO incorporates CBT strategies in many of our weekly modules, from managing anxiety to untangling low self-worth. It’s therapy-informed learning that’s structured, relatable and immediately usable.