When worry won’t switch off or low moods linger.
When the same patterns play on repeat.
If you’re feeling stuck in unhelpful loops, CBT can help.
Our experienced counsellors use practical, evidence-based tools to help you think clearer, feel steadier, and get moving again.
Racing thoughts, constant “what ifs”, and that tight feeling in your chest; We’ll teach you simple CBT skills to calm your body and steady your mind.
When everything feels heavy, getting started is the hardest part. Together, we’ll break goals into doable steps so you can feel progress again.
From panic spikes to 3 am spirals, CBT gives you practical strategies to talk yourself down and sleep more soundly.
Whether it’s avoidance, chronic people-pleasing or perfectionism, we’ll help you spot the patterns and replace them with healthier ones.
Our trained psychologists have been helping people shift their lives with CBT for over 25 years. You’ll learn skills in sessions that you can immediately use in your daily life – real tools for real change. Get started today.
Starting therapy can feel daunting. We make it simple.
Tell us what’s going on. We’ll match you with a counsellor who aligns with your goals, preferences, and availability.
Most people are seen within a week. Clear next steps, no confusion.
Choose from 40+ Sydney locations or meet online — support that fits your life.
It only takes one call. We’ll guide you from first contact to your first session.
Do you ever feel like your mind just won’t switch off? Maybe you catch yourself replaying the same worries, avoiding situations you wish you could handle, or reacting in ways you later regret.
It can be exhausting and can leave you feeling stuck in cycles you don’t know how to break.
But the good news is, you don’t have to stay stuck.
Cognitive-Behavioural Therapy (CBT) gives you practical tools to understand and change the patterns between your thoughts, feelings, and actions.
Even small shifts in the way you think can transform how you feel and the choices you make and open the door to a calmer, more balanced, and more fulfilling life.
You might find CBT especially helpful if you often:
In CBT, you work with your counsellor as a team to identify what keeps you stuck, explore new ways of looking at things, and try out healthier ways of responding.
The idea is simple but powerful: When you change the way you think about a situation, you often change how you feel and how you respond.
CBT is effective for many mental health conditions and everyday challenges, including:
CBT can also be helpful even if you’re not experiencing a specific diagnosis. It’s often used to improve self-confidence, communication skills, or coping strategies.
The way we think about something influences how we feel, which then affects what we do. For example:
In CBT, you learn to spot these patterns, question them, and experiment with new ways of responding.
We all have mental shortcuts that aren’t always accurate. Some common examples include:
Once you start noticing these patterns, your therapist will help you replace them with more balanced and realistic ways of thinking. This might involve asking:
Over time, these mental shifts can change how you feel and act.
In CBT, you don’t just learn to think differently; you learn to do differently.
You might practise gradually facing situations you’ve been avoiding, scheduling enjoyable activities to lift your mood, or learning relaxation and mindfulness skills.
These practical steps can make a big difference, often faster than people expect.
Sessions are active and collaborative. You won’t just talk. You’ll be given practical ways to work on your goals.
CBT is usually short-term. Many people start to see improvement after 6 to 12 sessions, while more complex situations might require 20 sessions or more.
Appointments typically last 45–60 minutes and are held weekly or fortnightly. Some people choose to have occasional “booster” sessions once counselling ends to keep their progress on track.
The appeal of CBT lies in its practical nature. It’s not just talking—it’s learning skills you can use for life.
The structure makes it easier to track progress, and the strategies are flexible enough to be used on your own once counselling finishes.
Because it’s backed by extensive research, CBT is often a first choice for both counsellors and clients looking for effective, time-limited treatment.
If you’d like to explore CBT with one of our experienced counsellors or psychologists:
Choosing the right therapist for couples counselling isn’t just about qualifications. It’s about connection, depth, and real experience.
Our team includes senior psychologists and counsellors who bring empathy, insight, and practical strategies that create lasting change.
We’ve handpicked professionals who are not only highly trained, but also genuinely care about helping people move forward in their relationships.
We'll speak to you and help you find the best therapist for your issues (yes, we're local and real people!). We'll ask about what's going for you, you're location and availability. We'll then describe some counsellors for you to choose from.
You can get started without a referral. If you do have Mental Health care plan from your GP, you may be eligible for a Medicare rebate. Give us a call and we'll run you through the options and how it all works.
Prices vary depending on who you choose to see. Medicare Rebates and private health rebates may also apply. You can read about those in the FAQs at the bottom of this page.
Short-term goals may only take 6 to 12 sessions, while more complex concerns might require longer. Your therapist will discuss a personalised plan so you know what to expect.
Yes. Online CBT, delivered via secure video, has been shown to be as effective as in-person sessions for many issues. It’s a good option if travel, location, or time constraints make in-person therapy difficult.
Most CBT therapists will ask you to practise skills between sessions. This could include keeping a thought record, using a new coping technique, or taking a small step toward a goal. Homework helps you apply what you learn so progress happens faster.
Missing an occasional session won’t derail your progress, but regular attendance is important. If you can’t make an appointment, let your therapist know and arrange a make-up session if possible.
Your therapist might explore past events if they help explain current patterns, but CBT is primarily about what’s happening now and what you can do to change it.
While some therapies focus mainly on exploring the past, CBT is goal-oriented and centred on the present. You’ll work on specific challenges, learn tools to manage them, and practise those skills in your daily life.
Yes. CBT is one of the most researched forms of therapy, with decades of studies showing it works well for a variety of mental health conditions. Many people start to feel better within weeks, though the best results come from consistent effort and practice.
CBT grew out of two earlier forms of therapy: cognitive therapy, which focused on how our thoughts influence emotions, and behavioural therapy, which targeted patterns of behaviour. Psychologists like Aaron Beck and Albert Ellis in the 1960s and 70s combined these approaches, creating a structured, evidence-based method that’s now used worldwide.
Yes. In Australia, you can access Medicare rebates for Cognitive-Behavioural Therapy when you see a registered psychologist under a GP-issued Mental Health Care Plan. This plan allows you to claim a rebate for up to 10 individual sessions each calendar year, significantly reducing your out-of-pocket cost.
At Associated Counsellors & Psychologists, our psychologists and clinical psychologists are registered with Medicare, so you can use your plan straight away. We can help you understand how the process works, assist with finding the right therapist for your needs, and guide you in getting the maximum rebate available.
Look for registered psychologists or counsellors who have specific training in CBT. In Australia, the Australian Psychological Society and the Australian Register of Counsellors and Psychotherapists both have directories to help you find qualified practitioners.
At Associated Counsellors and Psychologists, our matching service will connect you with the right fit for your situation.
People who are ready to be active participants in their own progress tend to get the most from CBT. This means being open to learning, practising skills between sessions, and working toward clear goals. It’s suitable for adults, teens, and even children when adapted for their age.
CBT is effective for a wide range of concerns, including anxiety, depression, PTSD, obsessive-compulsive disorder (OCD), eating disorders, phobias, sleep problems, chronic pain, and stress. It’s also useful for everyday challenges like building confidence, improving communication, and managing work-related stress.
CBT is based on the idea that thoughts, feelings, and behaviours are all connected. By identifying and challenging unhelpful thoughts and experimenting with new behaviours, you can change how you feel over time. Therapy sessions combine conversation, skill-building, and real-life practice to help you make lasting changes.
Let us answer your questions and help you choose from a range of Psychologists, Counsellors and Relationship Therapists, near you.