Structured
Goal-oriented and collaborative
Practical
Strategies can be used in daily life
Insightful
Notice patterns in thoughts and behaviour
Personalized
Adapted to your goals and concerns
What is Cognitive Behavioural Therapy?
Cognitive Behavioural Therapy, also commonly spelled Cognitive Behavioral Therapy, is a structured form of psychotherapy that looks at the relationship between thoughts, emotions, physical reactions and behaviour. A difficult situation can trigger an automatic interpretation, which can then influence how we feel and what we do. Those reactions can sometimes reinforce the original pattern.
CBT helps make that cycle easier to notice. Together, we may examine whether a thought is accurate, incomplete, overly harsh or based on an assumption. We can also look at behaviours such as avoidance, reassurance seeking or withdrawing, and test whether a different response leads to a more useful outcome.
The Centre for Addiction and Mental Health describes CBT as structured, practical, problem-focused and collaborative. The American Psychological Association also emphasizes the connection among thoughts, feelings and behaviours. CBT has a substantial research base, but that does not mean one version of CBT is right for every person or every concern.
Read CAMH’s overview of CBT or review the APA’s adult depression guideline.
How CBT connects thoughts, feelings and behaviour
A situation can set off a cycle in seconds. CBT helps us slow it down enough to see where change may be possible.
THOUGHTS
“I am going to mess this up.”
→
FEELINGS
Anxiety, embarrassment, tension
→
BEHAVIOUR
Avoid, withdraw, over-prepare or seek reassurance
The cycle can reinforce itself. Avoiding something may bring short-term relief, for example, while making the original prediction feel even more believable next time.
CBT can work at more than one point in the cycle: examining the thought, approaching a situation differently, practising a coping skill, or reviewing what actually happened instead of assuming the prediction was true.
CBT in real life
A meeting goes badly. What happens next?
01 · THE AUTOMATIC THOUGHT
“I always mess things up. Everyone probably thinks I am incompetent.”
02 · WHAT FOLLOWS
Anxiety rises. You replay the meeting, stay quiet the next time, or avoid asking a question because you expect another mistake.
03 · A MORE BALANCED RESPONSE
“I made one mistake. I can correct it, and one moment does not define how capable I am.”
04 · TEST IT
You contribute again, ask the question, or correct the mistake. Then you compare what actually happened with what you predicted would happen.
The point is not to force a positive thought. It is to make the automatic pattern visible, develop a response that is more accurate and useful, and learn from the result.
When CBT may be helpful
CBT is used across a range of concerns. The exact techniques should match the concern rather than treating CBT as one generic formula.
Anxiety & worry
CBT can help identify anxious predictions, avoidance and reassurance cycles, then practise more workable responses.
Low mood & depression
Work may include noticing harsh thinking patterns and gradually increasing activities that support engagement and routine.
Stress & self-criticism
CBT can help untangle perfectionistic rules, all-or-nothing thinking and habits that keep stress running.
OCD & avoidance patterns
For OCD, CBT commonly includes Exposure and Response Prevention (ERP), a specific approach Hannah also offers.
CBT may also be adapted for some ADHD-related challenges, including self-critical thinking, planning and follow-through. Explore ADHD therapy.
If you are not sure which concern or approach best describes what you are dealing with, individual therapy can be a simpler place to start.
Common CBT techniques
CBT is a family of cognitive and behavioural methods, not one exercise. Your therapist may draw from different tools depending on the problem you are working on, your goals, and what is clinically appropriate.
01 · Thought monitoring
Notice automatic thoughts in specific situations rather than treating them as facts.
02 · Cognitive restructuring
Examine the evidence, consider another perspective, and develop a more balanced interpretation.
03 · Behavioural experiments
Test a prediction in real life so you can compare what you expected with what actually happened.
04 · Activity scheduling
Plan manageable actions that support routine, engagement or mood rather than waiting to feel ready first.
05 · Gradual exposure
Approach feared or avoided situations in a planned way when exposure is appropriate for the concern being treated.
06 · Exposure and Response Prevention
For OCD, exposure can be paired with reducing the rituals or responses that keep the cycle going. Hannah also offers ERP.
07 · Problem solving
Break an overwhelming situation into smaller decisions and workable next steps.
08 · Between-session practice
Try an agreed-upon skill outside therapy, notice what happened, and bring that information back into the next session.
Not every technique is used with every client. Some concerns call for a more specific treatment plan, and therapy should be paced to the person rather than to a checklist.
What CBT sessions can look like
The process can be structured without being rigid. A session may move through these steps, but the focus can change when your needs change.
01
Clarify what matters most
We start with what is happening now and what you would like to understand, change or handle differently.
02
Map the pattern
Together, we identify the situations, thoughts, emotions, body reactions and behaviours that may be reinforcing one another.
03
Practise a strategy
You may examine a thought, rehearse a coping skill, plan a behavioural experiment or work through a practical problem in the session.
04
Try it in real life
If it is useful, you may decide on a small experiment or practice between sessions. The goal is learning, not getting homework “right.”
05
Review and adjust
We look at what happened, what helped, what did not, and whether the plan should be refined or the focus should change.
CBT at Steyaert Counselling
Meet the therapists who may use CBT
Both Hannah and Hailey can draw from CBT, but it holds a different place in each therapist’s work. Hannah uses it more routinely, while Hailey may incorporate it when it is the right fit within a broader treatment plan.
Hannah Steyaert, M.A., RP
London and online across Ontario
CBT IS AN ESTABLISHED PART OF HANNAH’S APPROACH
Hannah’s primary approach is psychodynamic therapy, and she may use CBT when its structure, behavioural strategies and practical tools fit the goals of therapy. This can allow sessions to combine present-focused skill building with deeper emotional or relational exploration when useful.
In person: 659 Central Ave, Suite 15, London · Free parking · 226-970-2861
Hailey Steyaert, M.A., RP
Burlington and online across Ontario
CBT MAY BE USED WHEN IT IS THE RIGHT FIT
Hailey does not centre her work around CBT, but she may incorporate CBT when it is clinically useful for a client’s goals or concerns. Her work more often draws from ACT, trauma-focused and trauma-informed therapy, EFT, and DBT-informed tools.
In person: 582 Guelph Line, Burlington · Free parking · 647-970-1790
Book a free 15-minute consultation with either therapist, or continue below to compare locations.
CBT therapy options in London, Burlington & across Ontario
Choose the setting that works for you. London and Burlington are equal practice locations; the therapist you choose determines how CBT may be used within your care.
LONDON
In-person CBT with Hannah
659 Central Ave, Suite 15
London, Ontario
Free parking
BURLINGTON
In-person therapy with Hailey
582 Guelph Line
Burlington, Ontario
Free parking
Hailey may incorporate CBT when it is the appropriate fit for your goals and treatment plan.
ONLINE ONTARIO
Virtual therapy from home
Both Hannah and Hailey offer secure online therapy across Ontario. Whether CBT becomes part of the work depends on your goals and the therapist you work with.
Is CBT the kind of therapy you’re looking for?
You do not need to know the answer before starting therapy. CBT may appeal to you if you want a clear focus, practical strategies, and an active role in understanding what keeps a pattern going.
CBT may feel useful if you want to:
Another approach may also matter if you want:
Your therapist can help you decide what fits. Therapy can be adjusted rather than forcing one model to fit every person or concern.
If a specific concern brought you here
The concern pages go deeper into the issue itself, while this page stays focused on the CBT approach.
Anxiety counselling →
Worry, anxious predictions and avoidance patterns.
Depression counselling →
Low mood, self-critical thinking and behavioural activation.
ADHD therapy →
Planning, follow-through and unhelpful self-talk.
Stress counselling →
Perfectionism, overload and practical coping work.
If you’re still choosing how to start
You do not need to select a therapy model before booking. These pages can help you choose the broader kind of care or setting that fits.
Individual therapy →
Start with your concerns and goals rather than a specific modality.
Compare therapy approaches →
Explore the different ways Hannah and Hailey may work.
Online therapy across Ontario →
Meet virtually from anywhere in the province.
London or Burlington
Learn more about each in-person office.
COMMON QUESTIONS
Frequently Asked Questions About CBT
You do not need to understand CBT terminology before reaching out. These answers cover some of the questions people commonly have when deciding whether CBT may be worth discussing.
A simple next step
Book a Free 15-Minute Consultation
You do not need to decide on CBT before reaching out. A consultation gives you a chance to briefly explain what you are looking for, ask questions, and decide whether Hannah, Hailey, CBT or another approach feels like the best fit.