Common Myths About Cognitive Behavioural Therapy (CBT): What CBT Is Really Like

Cognitive Behavioural Therapy (CBT) is one of the most researched and effective forms of therapy, but many people still have misconceptions about how it works. As a private therapist offering CBT, I often hear the same myths from clients who are unsure whether CBT is right for them. Below, I’ve clarified some of the most common misunderstandings to help you make an informed decision about your mental health treatment.

Myth 1: “CBT is only a quick fix or a sticking plaster.”

Fact: CBT is often a shorter-term therapy compared to other approaches, but it is not a quick fix. In the early sessions, we work together to understand your difficulties, how your past experiences shaped you, and what keeps you feeling stuck today. Once we have that clear understanding, we move into the more active part of CBT therapy: identifying what needs to change and how to support long-term wellbeing.

The aim of CBT is to help you develop lifelong coping skills so you can manage challenges independently. In other words, the goal is lasting change, not temporary relief.

Myth 2: “CBT ignores the past.”

Fact: CBT does focus on the present, but it does not ignore your past. In fact, exploring your upbringing, life experiences, and core beliefs helps us understand the patterns that contribute to your current struggles.

Many coping strategies that feel unhelpful today were once protective. For example, if you grew up in an unpredictable environment, hypervigilance or distrust may have helped you cope. But when your environment changes, those old strategies can create anxiety or limit your life.

By understanding how these patterns developed, CBT therapy helps you let go of what no longer serves you and build healthier ways of responding.

Myth 3: “CBT is just about thinking positively.”

Fact: CBT is not about forcing positivity. It’s about developing balanced, realistic thinking based on evidence. Together, we identify unhelpful thoughts and evaluate them using facts, not guesswork or blind optimism.

The goal is clarity and perspective, not “positive vibes only”.

Myth 4: “CBT ignores emotions.”

Fact: Emotions are a central part of CBT. Because thoughts, feelings, and behaviours are interconnected, working on one area naturally affects the others.

CBT helps you understand your emotional responses, manage overwhelming feelings, and respond in healthier ways. Feeling differently is often one of the main reasons people seek therapy, and CBT directly supports that process.

Myth 5: “CBT doesn’t work for trauma or PTSD.”

Fact: Trauma-focused CBT (TF-CBT) is one of the most established evidence-based treatments for PTSD. It works directly with trauma memories to reduce flashbacks, nightmares, and avoidance.

In TF-CBT, we:

• Process distressing memories through imagery and structured techniques

• Challenge trauma-related beliefs

• Build new coping strategies for triggers

• Reconnect you with meaningful activities and people

Research consistently shows that CBT for trauma is highly effective for reducing symptoms and helping people reclaim their lives.

For more information, have a listen to (or read) this BABCP podcast: https://babcp.com/podcast/ten-misconceptions-about-trauma-focused-cbt-for-ptsd-with-dr-nick-grey/

Myth 6: “CBT is too structured or one-size-fits-all.”

Fact: CBT has a helpful structure, but it should never feel rigid or robotic. A skilled CBT therapist adapts the pace, tools, and between-session tasks to your needs.

Your therapy is grounded in a personalised formulation, an understanding of your unique experiences and what maintains your current difficulties. Protocols guide treatment, but they are flexible frameworks, not strict templates. You should never feel like you’re being squeezed into a box.

Myth 7: “The therapeutic relationship doesn’t matter in CBT.”

Fact: A strong therapy relationship is essential in CBT. You need a safe, trusting connection to explore difficult thoughts, try new behaviours, and face experiences that you are avoiding.

A compassionate, collaborative relationship helps reduce shame, build self-worth, and support meaningful change. CBT is most effective when therapist and client work together as a team.

If you’re curious about whether CBT could help you:

Feel free to reach out with questions or book a free intro call.

CBT is an effective, well-researched approach that can help you move forward with greater confidence and self-compassion.