10 Important Things to Know Before Starting Cognitive Behavioral Therapy
Meta Description: Thinking about Cognitive Behavioral Therapy? Learn the 10 most important things to know before starting CBT, including what to expect, benefits, and preparation tips.
10 Important Things to Know Before Starting Cognitive Behavioral Therapy is a common search for people considering therapy, but feeling unsure about what CBT actually involves.
Many people begin CBT without clear expectations, which can lead to confusion, frustration, or stopping therapy too early.
Uncertainty about the first session, how CBT works, or whether it is the right fit can make the process feel overwhelming. This guide explains what to expect from CBT, how it works, and what to know before your first session, helping you make an informed and confident decision.
What Is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is a structured, evidence-based psychological therapy that focuses on the connection between thoughts, emotions, and behaviours.
CBT helps people recognise unhelpful thinking patterns, understand how these patterns influence feelings and actions, and learn practical skills to respond more effectively to everyday challenges. It is goal-focused, collaborative, and commonly used for anxiety, depression, and stress-related concerns.
In Australia, CBT is recognised by government-supported health services as an effective psychological treatment.
An Australian Government health information service lists CBT as a recommended therapy for anxiety, depression, stress, post-traumatic stress disorder, and obsessive-compulsive disorder.
For readers seeking general educational information about CBT principles and how therapy is structured, an overview is available at https://energeticsinstitute.com.au/cognitive-behavioural-therapy/ through Energetics Insitiute.
Who Is Cognitive Behavioral Therapy For?
CBT is used to support a wide range of mental health and emotional well-being concerns. It is not only for people with severe mental illness, but can be helpful for everyday difficulties, as well as diagnosed conditions.
CBT is commonly used for:
- Anxiety disorders
- Depression and low mood
- Stress and burnout
- Phobias
- Low self-esteem
According to the Australian Bureau of Statistics National Study of Mental Health and Wellbeing (2020–21), 21.4% of Australians aged 16–85 experienced a mental disorder in the previous 12 months, with anxiety disorders being the most common.
This high prevalence highlights why accessible, evidence-based therapies like CBT are widely used across Australia.
What Happens in Your First CBT Session?
The first CBT session usually focuses on understanding your current concerns and setting initial goals. You may be asked about what prompted you to seek therapy, how your difficulties affect daily life, and what you hope to change.
Your therapist will explain how CBT works, what sessions typically involve, and how progress is reviewed. There is no pressure to solve everything in the first session. Instead, it is an opportunity to clarify expectations and begin building a shared understanding.
CBT Is Structured (And That’s a Good Thing)
CBT sessions typically follow a clear structure. Sessions often include an agenda, discussion of specific topics, and regular reviews of progress.
This structure helps therapy stay focused and practical, rather than feeling like open-ended conversations without direction. Goals are revisited and adjusted as needed, giving therapy a clear sense of purpose.
CBT Often Includes Homework Between Sessions
CBT often involves practising skills between sessions. This may include noticing thought patterns, trying new behaviours, or applying coping strategies discussed in therapy.
These tasks are not about perfection or performance. They are designed to help you build awareness and apply skills in real-life situations, which is a key reason CBT is effective for many people.
CBT Is Collaborative, Not Advice-Giving
In CBT, the therapist does not tell you what to do or give instructions about how to live your life. Therapy is collaborative, with skills learned together through discussion, reflection, and practice.
Over time, many people find they become more confident in managing challenges independently using the tools they have developed in therapy.
CBT Focuses on the Present (Not Just the Past)
While past experiences may be discussed when relevant, CBT primarily focuses on current thoughts, behaviours, and situations. The emphasis is on understanding what is maintaining difficulties now and learning practical tools to improve coping going forward.
This present-focused approach appeals to people who want actionable strategies rather than long-term exploration of past events.
Progress Takes Practice, Not Perfection
CBT is a skill-building process. Feeling uncomfortable at times is normal, especially when challenging long-standing habits or beliefs. Progress does not require perfection.
Skills improve with repetition, and setbacks are treated as learning opportunities rather than failures. Setting realistic expectations can make the therapy process more sustainable.
How Long Does Cognitive Behavioral Therapy Usually Take?
CBT is often described as a short- to medium-term therapy. Many people attend between 6 and 20 sessions, although the exact number depends on individual goals, consistency, and the complexity of concerns.
Australian Government mental health services, including Medicare Mental Health, describe CBT as a structured therapy with regular review points rather than an open-ended process.
How to Prepare Before Starting CBT
Preparing for CBT can be simple and does not require extensive planning. Helpful steps include:
- Writing down your main concerns or situations you want help with
- Thinking loosely about what you would like to change
- Being open to learning and practising new skills
- Understanding that progress is gradual and individual
What to Expect From CBT
| Aspect of CBT | What It Means for You |
| Structured sessions | Clear focus and direction |
| Skills-based approach | Practical tools for daily life |
| Homework tasks | Practice between sessions |
| Collaborative process | Shared learning, not advice |
| Present-focused | Emphasis on current challenges |
| Time-limited | Regular progress reviews |
Final Thoughts: Is CBT Worth Trying?
Cognitive Behavioral Therapy can be a valuable option for people seeking practical, evidence-based support for anxiety, depression, stress, and related concerns.
Understanding what CBT involves before starting helps set realistic expectations and supports stronger engagement with the process.
Frequently Asked Questions About CBT
Is CBT effective for anxiety?
CBT is commonly used for anxiety disorders and focuses on reducing worry, avoidance, and unhelpful thinking patterns through practical coping strategies.
Can CBT help with depression?
CBT is widely used for depression and low mood, helping people challenge negative thought loops and rebuild engagement in daily activities.
What if CBT doesn’t work for me?
CBT may not suit everyone. If it is not effective, other therapies or a combined approach may be more appropriate, which can be discussed with a mental health professional.
How is CBT different from counselling?
CBT is typically more structured and skills-focused than general counselling, with an emphasis on learning tools to manage thoughts and behaviours.
Sum Up
Starting Cognitive Behavioral Therapy can feel uncertain, but understanding how it works, what to expect, and what your role is can make the process clearer and more effective. CBT is structured, collaborative, and grounded in evidence, with strong support from Australian mental health data and government health guidance. For many people, knowing these key points before starting therapy helps build confidence and supports better long-term outcomes.
