Therapist Q&A: Common CBT Myths I Hear

cbtbournemouth
Jun 25
3 min read

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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 and assumptions can affect how people engage with therapy and can prevent them from engaging in the support needed 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 hear and see online. CBT isn’t about telling yourself everything is fine when it isn’t or harshly judging your thoughts as wrong. 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 and how to change 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, and testing 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, 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. Especially when incorporating techniques from Compassion Focused Therapy (CFT) or Acceptance and Commitment Therapy (ACT).

Myth 3: “CBT only focuses on the present and ignores the past”

CBT does assess the current presenting difficulties and how these are impacting you, but that doesn't mean your past is ignored. Understanding how early life experiences, and all experiences before now, shaped your core beliefs and views on the world, others and the future, is often a key part of CBT therapy. This is especially true for difficulties like low self-esteem, perfectionism or complex trauma. CBT therapy is guided by your diffiuclties and your therapy goals. We will focus on the progress and on the events which feel more 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 one episode of therapy works for eveyone. Or works for someone more than once. 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
Post Natal Depression
Phobias
Panic disorder
Obsessive-compulsive disorder (OCD)
PTSD
Health anxiety
Social anxiety

📚 NICE guidelines (National Institute for Health and Care Excellence) 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.

Final Thoughts: Is CBT Worth It?

As a BABCP accredited CBT Therapist with 16 years experience in Depression and Anxiety Disorders, I aim to create a warm, collaborative space where you feel safe to explore your experiences and build the skills to 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.