Understanding CBT: Debunking Myths and Embracing Healing
- cbtbournemouth
- Jun 25
- 4 min read
Updated: Sep 6
By Rebecca Cox | BABCP Accredited CBT Therapist, Bournemouth, Poole, Wimborne, Dorset & Online
Cognitive Behavioural Therapy (CBT) is one of the most well-researched and widely used talking therapies in the UK. Despite its popularity, I often hear the same myths circulating. These misconceptions can affect how people engage with therapy and may prevent them from seeking the support they need to improve their mood.
In this post, I will answer some of the most common CBT myths I hear, explain what CBT actually involves, and share what the research says. If you’ve ever wondered “Is CBT just positive thinking?” or “Will it work for me?”, read on.
Myth 1: “CBT is just positive thinking - you just tell me my thoughts are wrong"
This is probably the most common misconception I encounter. CBT isn’t about telling yourself everything is fine when it isn’t. It’s not about harshly judging your thoughts as wrong. Instead, it’s about learning how your thoughts, behaviours, physical sensations, and emotions are linked and how they all interact. CBT can help you identify and learn ways to challenge unhelpful patterns that keep you stuck.
✅ CBT teaches balanced, realistic thinking, not blind optimism.
We focus on identifying thinking traps, loops, and styles like catastrophising or all-or-nothing thinking. We then test whether those thoughts are accurate, balanced, and helpful.
The goal is realistic, evidence-based thinking, not forced positivity.
📚 Research insight: A meta-analysis by Hofmann et al. (2012) found CBT to be highly effective in treating anxiety and depression. It does this not by promoting positive thinking, but by helping clients re-evaluate distorted beliefs and adopt healthier coping behaviours.
Myth 2: “CBT is too rigid and structured for me”
While CBT does follow a structured approach, it’s also tailored to you. Sessions are collaborative and adapted to your pace and goals. We work together to build a shared understanding of what’s keeping the problem going and how to break those cycles.
CBT can be flexible, creative, and often experiential. We can incorporate techniques from Compassion Focused Therapy (CFT) or Acceptance and Commitment Therapy (ACT) to make the process more engaging.
Myth 3: “CBT only focuses on the present and ignores the past”
CBT does assess your current difficulties and how they impact you, but that doesn't mean your past is ignored. Understanding how early life experiences shaped your core beliefs and views on the world is often a key part of CBT therapy. This is especially true for issues like low self-esteem, perfectionism, or complex trauma.
CBT therapy is guided by your difficulties and your therapy goals. We will focus on the progress and on the events that feel most important to you.
✅ We look at patterns from the past to understand and change how they show up in the present.
Myth 4: “CBT doesn’t work for everyone”
It’s true. No one treatment or episode of therapy works for everyone. Therapy is not one-size-fits-all. CBT is recommended by NICE and used extensively within the NHS. CBT has one of the strongest evidence bases of any psychological treatment for anxiety disorders and depression.
CBT has been shown to be effective for a range of difficulties, including:
Generalised anxiety disorder (GAD)
Depression
Postnatal depression
Phobias
Panic disorder
Obsessive-compulsive disorder (OCD)
PTSD
Health anxiety
Social anxiety
📚 NICE guidelines consistently recommend CBT as a first-line treatment for many common mental health conditions.
Myth 5: “Talking about my problems won’t help”
CBT is more than just talking. It’s a skills-based therapy, where you’ll learn practical tools to understand your mind, manage difficult emotions, and respond differently to unhelpful thoughts.
Many clients find that the combination of insight and action makes CBT particularly effective. We go beyond insight to focus on making lasting, meaningful changes in everyday life.
The Process of CBT: What to Expect
Initial Assessment
When you first come to therapy, we’ll have an initial assessment. This is where I get to know you and understand your unique experiences. It’s a chance for you to share what’s been troubling you and what you hope to achieve through therapy.
Setting Goals
Together, we’ll set specific goals for our sessions. This helps us stay focused and measure your progress. It’s important to have clear objectives so you can see how far you’ve come.
Learning Skills
Throughout our sessions, I’ll teach you various skills and techniques. These may include cognitive restructuring, mindfulness practices, and behavioural experiments. Each skill is designed to empower you to manage your thoughts and feelings more effectively.
Homework Assignments
Yes, there might be some homework! But don’t worry, it’s not as daunting as it sounds. These assignments are practical exercises that help reinforce what we discuss in our sessions. They encourage you to apply your new skills in real-life situations.
Regular Review
We’ll regularly review your progress. This is a chance to celebrate your successes and discuss any challenges you might be facing. Adjustments can be made to our approach based on what’s working for you.
Final Thoughts: Is CBT Worth It?
As a BABCP accredited CBT Therapist with 16 years of experience in depression and anxiety disorders, I aim to create a warm, collaborative space where you feel safe to explore your experiences. Together, we’ll build the skills to help you move forward.
✅ CBT isn’t about quick fixes or toxic positivity. It’s about working together to help you understand yourself better and live in a way that aligns with your values.
Ready to learn more?
I offer CBT both in Bournemouth, Poole, Wimborne, Dorset, and online across the UK. You can read more about my approach or book a free consultation here:
If you’re feeling overwhelmed, remember that seeking help is a sign of strength. You don’t have to navigate this journey alone. Let’s take the first step together.
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