Cognitive Behavioural Therapy
Cognitive Behavioural Therapy in High Wycombe and Kent
When difficult thoughts, emotions and behaviours begin to reinforce one another, it can feel hard to know where to start.
Cognitive Behavioural Therapy, usually called CBT, is a structured talking therapy that explores the connections between what you think, how you feel and what you do. I may use CBT as part of an integrative approach when working with anxiety, unhelpful thinking patterns, emotional difficulties and other concerns. The work is collaborative and adapted around what is happening for you.
Professional Accreditations & Practice Standards
BACP Registered
CNHC Registered
2,000+
Fully Insured
What Is CBT?
What is Cognitive Behavioural Therapy?
Cognitive Behavioural Therapy is a form of talking therapy that looks at the relationship between:
- Thoughts
- Emotions
- Behaviour
- Physical reactions
- Situations you encounter
These different parts of an experience can influence one another. For example, a difficult situation may lead to a particular thought. That thought can affect how you feel, which may then influence what you do.
Sometimes the actions we take to protect ourselves in the short term can unintentionally keep a difficult pattern going. CBT gives us a structured way to identify those patterns and consider whether different ways of thinking or responding may be more useful.
How CBT Works
How can thoughts and behaviour affect how I feel?
Imagine that two people experience the same situation. They may interpret it very differently.
I made a mistake, but I can deal with it.
One person might think
I always get things wrong. Everyone will think badly of me.
Another might think
The situation is similar, but the meaning attached to it can create very different emotional and behavioural responses. CBT helps us become more aware of these patterns.
That does not mean simply telling yourself to “think positively”. Instead, we explore whether a thought is accurate, helpful or based on assumptions that deserve closer examination. We can also look at behaviour: changing what you do can sometimes give you new information about what you are capable of and challenge patterns that have become restrictive.
Who May Find CBT Useful?
Could CBT be suitable for what I am experiencing?
CBT may be considered when you notice repeating patterns in your thoughts, emotions or behaviour. You may recognise experiences such as:
- Persistent worry
- Anxiety in particular situations
- Negative thoughts about yourself
- Expecting the worst to happen
- Avoiding situations because they feel uncomfortable
- Becoming caught in overthinking
- Difficulty breaking established habits
- Feeling overwhelmed by particular situations
- Low confidence
- Repeating behaviours that provide short-term relief but create longer-term difficulties
CBT is not automatically the right therapy for every person. The first step is understanding what is happening for you and whether CBT, another therapy or a combination of approaches may be more appropriate.
CBT for Anxiety
How can CBT be used when working with anxiety?
Anxiety often involves a cycle. You may notice something that feels threatening, interpret it in a particular way and experience a strong emotional or physical response. You might then avoid the situation or use another strategy that helps you feel safer temporarily.
Avoidance can be understandable. But in some situations, it may also prevent you from finding out whether the feared outcome would actually happen. CBT can help us look at:
- What triggers your anxiety
- What you think may happen
- What you notice physically
- How you respond
- What you avoid
- Which coping behaviours you rely on
- Whether those responses are helping in the longer term
From there, we can consider practical ways of responding differently. The aim is not to tell you that your fears are irrational. It is to understand them more clearly.
Thinking Patterns
What are unhelpful thinking patterns?
All of us make assumptions. When we are stressed, anxious or upset, some ways of thinking can become particularly strong. Examples might include:
Expecting the worst
Assuming that a difficult outcome is certain before it has happened.
All-or-nothing thinking
Seeing something as completely successful or completely unsuccessful, with little room in between.
Focusing on the negative
Noticing what went wrong while overlooking evidence that does not fit the negative conclusion.
Mind reading
Assuming you know what another person is thinking without enough information.
Being highly self-critical
Applying standards to yourself that you might never apply to another person.
CBT does not ask you to replace every uncomfortable thought with a positive one. Instead, we look at whether there are other ways of understanding the situation.
What Happens in CBT?
What is a CBT session like?
CBT tends to be collaborative and structured. We begin with what you would like help with. From there, we may look at a recent situation in detail.
-
Step 1: We identify what happened
What was going on? What triggered the reaction?
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Step 2: We notice your thoughts
What went through your mind at the time? What did the situation mean to you?
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Step 3: We explore emotions and physical responses
How did you feel emotionally? What did you notice in your body?
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Step 4: We look at behaviour
What did you do next? Did you avoid something, withdraw, seek reassurance or respond in another way?
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Step 5: We identify the pattern
We consider how each part may be influencing the others.
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Step 6: We consider alternatives
Together, we may explore different ways of thinking about or responding to the situation.
The work is not about me telling you what you should think. It is about examining patterns together.
Practical Work Between Sessions
Will I have things to practise outside therapy?
CBT can include practical work between sessions. That might involve:
- Noticing particular thoughts
- Recording situations that trigger anxiety
- Trying a different response
- Practising a coping strategy
- Testing an assumption
- Gradually approaching something you have been avoiding
- Reviewing what happened afterwards
Any work between sessions should have a clear purpose and be agreed collaboratively. It should not feel like being given homework for the sake of it. The aim is to help you take what we discuss in therapy into everyday situations.
CBT and Trauma
Can CBT form part of trauma therapy?
Yes, CBT principles may sometimes be useful within wider trauma-informed therapy. For example, traumatic experiences can sometimes influence beliefs about:
- Safety
- Trust
- Responsibility
- Control
- Other people
- Yourself
We may explore some of these beliefs as part of our work. However, trauma therapy is not simply about changing your thoughts. Trauma can involve emotional, physical and memory-based responses as well. For this reason, I may combine CBT with other approaches depending on what you need. These can include:
- EMDR Therapy
- Somatic Body Psychotherapy
- DBT-informed work
- Hypnotherapy
- Counselling and Psychotherapy
CBT and EMDR
What is the difference between CBT and EMDR?
CBT and EMDR are both forms of psychotherapy, but they approach difficulties in different ways.
CBT
CBT focuses particularly on identifying relationships between thoughts, feelings and behaviour. The work may include examining beliefs, changing behavioural patterns and practising new responses.
EMDR
EMDR follows a structured process commonly used when distressing memories and traumatic experiences continue to affect the present. It involves bilateral stimulation as part of memory processing.
For some clients, I may draw from both approaches at different points. You do not need to decide which therapy you need before contacting me.
CBT and Somatic Therapy
What if anxiety feels physical rather than just mental?
Anxiety does not only exist in thoughts. You may notice:
- A racing heart
- Muscle tension
- Changes in breathing
- Shaking
- Restlessness
- Feeling frozen
- Feeling disconnected
CBT can help us explore the thoughts and behaviours associated with these reactions. Somatic psychotherapy may place more attention on the physical experience itself. Because I work integratively, we can consider both where appropriate.
Do I Have to Challenge Every Negative Thought?
CBT is not about forcing yourself to be positive
No. Some difficult thoughts reflect genuine problems. The goal of CBT is not to persuade yourself that everything is fine. Instead, we may ask:
- What evidence supports this thought?
- Is there information I am overlooking?
- Am I making an assumption?
- Is this thought helping me respond effectively?
- Is there another reasonable way of looking at the situation?
The aim is greater flexibility rather than artificial positivity.
How Long Does CBT Take?
How many CBT sessions will I need?
There is no fixed number of sessions. How long we work together can depend on:
- What you want help with
- How long the difficulty has been present
- Whether there are several connected concerns
- Whether CBT is being used alone or alongside another approach
- How therapy develops over time
Some therapeutic work may be relatively focused. Other situations may require a longer or more integrative approach. I will not promise a particular number of sessions before understanding your circumstances.
How much does CBT cost?
You can find current session fees, payment options and cancellation terms on the fees page. If you are unsure which appointment applies to you, you are welcome to get in touch before booking.
Where I Work
CBT in High Wycombe, Buckinghamshire and Kent
I work with clients across Buckinghamshire and Kent, and online.
Buckinghamshire
Sessions around High Wycombe, Marlow, Bourne End, Stokenchurch, Lane End and Cressex.
Online
Confidential video sessions from the comfort of your own home.
Genovieve Feasey • BACP, EMDR, CNHC
About Genovieve
CBT with Genovieve Feasey
I am Genovieve Feasey. I have completed more than 2,000 clinical client hours and work with adults experiencing trauma, anxiety, relationship difficulties and other emotional concerns.
I use CBT within a wider integrative approach. That means I do not assume CBT is automatically the best method for every person. Depending on what you need, our work may also include EMDR, somatic psychotherapy, DBT, hypnotherapy or counselling and psychotherapy. The therapy should fit the person rather than expecting the person to fit a particular model.
First Steps
Do I need to know whether CBT is right for me?
No. You do not need to choose a therapy method before you contact me. Start by telling me what is happening. We can discuss:
- What you are finding difficult
- How it affects everyday life
- What you would like to change
- Whether CBT may be appropriate
- Whether another approach could also help
- What the next step would involve
You remain involved in decisions about how we work.
Common Questions
Questions about Cognitive Behavioural Therapy
When You Are Ready
You do not need to work out which therapy you need before getting in touch.
If anxiety, difficult thoughts or repeating patterns are affecting your life, start by telling me what is happening. We can discuss whether CBT may be useful and whether another therapeutic approach should form part of the work.