What Does a CBT Session Look Like?

Many people feel uncertain or nervous before attending their first cognitive behavioural therapy (CBT) session. Whether you’re seeking support for anxiety, depression, stress, or navigating life challenges, it’s completely normal to wonder: “What does a CBT session actually look like?” 

In this guide, we explain how CBT works, what you can expect during a typical session, how to prepare, and how therapy supports long-term growth. This blog is designed to be a helpful resource whether you’re considering therapy for the first time or returning after time away. 

What Is CBT and How Does It Work? 

Cognitive behavioural therapy is an evidence-based psychological treatment that helps you understand the connection between your thoughts, emotions, and behaviours. It focuses on identifying unhelpful thinking patterns and developing practical strategies to improve wellbeing. 

Rather than dwelling on the past, CBT emphasises what you can change right now. It’s collaborative, structured, and typically short to medium term. 

What Happens in a CBT Session? 

A typical CBT session lasts around 50–60 minutes and includes: 

1. Checking in

Your therapist will start by asking how you’ve been since your last session and whether anything significant has happened. This is your opportunity to mention any challenges, wins, or new concerns. 

2. Setting the agenda

Together, you and your therapist decide what you’d like to focus on. This helps the session remain structured and action oriented. 

3. Exploring thoughts, feelings, and behaviours

You might talk through recent situations that triggered anxiety, low mood, overthinking, or avoidance. Your therapist will help you identify thinking patterns and how they impact emotional and behavioural responses. 

4. Learning new strategies

Techniques may include: 

• Cognitive restructuring (challenging unhelpful thoughts) 

• Behavioural activation 

• Exposure therapy (for anxiety) 

• Problem-solving techniques 
• Mindfulness practices 

5. Setting “homework” or practice steps

CBT often includes practical exercises between sessions. This might be keeping thought records, trying a new coping strategy, or gradually facing avoided situations. 

6. Summary and feedback

You’ll review what was discussed and agree on focus areas for the next session. 

How Many CBT Sessions Will I Need? 

This varies based on your goals and needs. Some people benefit from 6–12 sessions, while others choose longer-term therapy for ongoing support. 

Your therapist will work collaboratively to set goals and review progress regularly. 

Does CBT Work for Anxiety and Depression? 

Yes. CBT is one of the most researched psychological therapies and is proven effective for: 

• Generalised anxiety disorder (GAD) 

• Social anxiety 

• Depression 

• Panic disorder 

• OCD 

• PTSD 

• Stress management 

• Low self-worth 

What Should I Expect from My First CBT Session? 

Your first session is typically an assessment, covering: 

• Why you’re seeking therapy 

• Your history and background 

• Your goals 

• What you’d like to change 

You don’t have to have all the answers. Your therapist is trained to guide you through gently. 

How to Prepare for CBT 

You may find it helpful to: 

• Note down any issues or topics you’d like to discuss 

• Think about what a “good outcome” from therapy looks like 

• Be open to reflecting on your thoughts and emotions 

• Arrive with curiosity – not pressure 

What Makes CBT Different from Other Therapies? 

Ready to take the next step towards improving your mental wellbeing? 

 Book a session with one of our experienced psychologists at CBT Professionals today. 

We offer both in-person and online therapy, working with clients across Brisbane & the Gold Coast.

 Start your therapy journey with understanding, not pressure. You don’t have to have everything worked out – you just have to begin. 

FAQs – What People Often Ask About CBT 

Is CBT suitable for everyone? 

CBT can support a wide range of mental health concerns, but your therapist will recommend the best approach based on your individual needs. 

Do I have to talk about past trauma? 

CBT is present-focused, but your therapist may explore past events if they influence current thinking patterns. 

What if I don’t feel comfortable opening up straight away? 

That’s okay. Building trust takes time. You set the pace. 

Is CBT effective via telehealth? 

Yes – research shows online CBT can be just as effective as in-person sessions. 

Can CBT help if I’ve tried therapy before and didn’t find it useful? 

Absolutely. Every therapeutic experience is different. CBT is practical and structured, which works well for many people seeking change. 

Final Thoughts 

A CBT session is not about judgment or “fixing” you – it’s about building insight, resilience, and practical skills so you can move forward feeling more empowered and confident. 

You don’t need to have everything figured out. You just need a safe, supportive space to start. 

 Take that step today. Book with CBT Professionals. 

Helensvale: (07) 5551 0251 

Mount Gravatt: (07) 3102 1366 

Nerang: (07) 5668 3490 

Disclaimer: Content on this website is provided for education and information purposes only and is not intended to replace advise from your doctor or registered health professional. Readers are urged to consult their registered practitioner for diagnosis and treatment for their medical concerns.