You've probably heard of CBT. A friend mentioned it, your workplace benefits flyer listed it, or you read that it can help with anxiety. But what actually happens in a session? If you're considering CBT therapy, Cambridge is one of four cities where we offer it in person, along with online sessions across Ontario. This guide explains cognitive behavioural therapy in plain words, what it can help with, what a session and a course of therapy look like, options for teens and how to get started in Galt or online.
This guide is general information only. It isn't a diagnosis or a treatment plan.
CBT therapy in Cambridge, what it is
Cognitive behavioural therapy, or CBT, is built on a simple idea: our thoughts, feelings and actions are connected. Change one, and the others can shift too.
When you're stressed or low, your mind can get stuck in patterns, like assuming the worst, reading criticism into neutral comments or telling yourself you can't cope. Those thoughts shape how you feel and what you do. CBT helps you notice those patterns, question them and try new ways of responding, both in your head and in your actions.
CBT is practical and goal-focused. You and your therapist work as a team, and much of the change happens in small steps you take between sessions.
What CBT can help with
People look for cognitive behavioural therapy, Cambridge residents included, for many reasons. CBT is often used for:
anxiety and worry
low mood and depression
panic attacks
health anxiety
obsessive-compulsive disorder (OCD), often through a form of CBT that involves gradually facing fears without rituals
stress, perfectionism and self-criticism
sleep worries and unhelpful habits
It's flexible enough to be adapted to many concerns, and your therapist will tailor it to yours.
Anxiety and CBT
Anxiety is a frequent reason people try CBT. Sessions can help you spot anxious predictions, test them gently and slowly face situations you've been avoiding, so fear has less say in your life.
Low mood and CBT
With low mood, CBT often focuses on two things: noticing harsh or hopeless thoughts, and gradually adding activities that bring a sense of meaning or enjoyment back into your week.
What a CBT session looks like
A typical session has a loose structure:
Check-in. How was your week? How did the practice go?
Agenda. You and your therapist choose what to focus on.
Working through a situation. You look at one recent moment in detail.
A small next step. You agree on something to try before next time.
Here's an example. Say you sent a long email to your manager, and two hours later there's no reply. Your thought is, "They think my work is terrible." You feel a knot in your stomach and spend the afternoon rereading the email instead of working.
In session, you and your therapist might slow that moment down. What were the thoughts? What other explanations are possible? Maybe your manager is in meetings, or simply hasn't read it yet. What would you tell a friend in the same spot? Then you might plan an experiment: next time, wait for a reply without rereading, and notice what actually happens. Often, the outcome is far less dramatic than the thought predicted.
How long CBT takes
There's no set number of sessions. Some people come for a focused stretch to work on a specific problem. Others stay longer, especially when several concerns overlap. You and your therapist will review your goals together along the way and adjust the plan as needed.
Homework that fits real life
"Homework" in CBT doesn't mean worksheets you dread. It means small, realistic practice that fits your life, like noticing one anxious thought a day, trying a short experiment or scheduling one enjoyable activity.
You might wonder if you can do this on your own. Self-guided CBT can help some people, but it has limits. Our post on whether you can do CBT on yourself explains when self-help is enough and when working with a therapist makes a difference.
CBT is not positive thinking
CBT isn't about "thinking positive" or pretending everything is fine. It's about seeing your situation more accurately, including the hard parts, and finding responses that help. It also isn't something done to you. You're an active partner, and your therapist will check that the pace and focus feel right. If a technique doesn't suit you, say so. There are usually other ways to work toward the same goal.
Questions to ask a Cambridge CBT therapist
When you look for a CBT therapist, Cambridge or online, fit matters as much as method. During your free consultation, you might ask:
How do you use CBT in your sessions?
Where would you suggest we start?
What other approaches do you combine with CBT?
Our admin team can suggest a therapist whose experience fits your goals.
Adapting CBT for teenagers
CBT can be adapted for teens, using practical tools and everyday examples from school, friendships and family life. Our Main Street office sees children 6 and up, teens and adults, and teens can also meet with a therapist online. Parents may be involved in some sessions or check-ins, depending on what your teen needs.
Our post on teen therapy in Cambridge explains how teen sessions work.
Common worries about starting
People sometimes hesitate because they think CBT will feel like school, or that they'll be judged for not doing their practice. In reality, sessions are a conversation. If you didn't get to the week's practice, that's useful to talk about too, because whatever got in the way is often part of the pattern you're working on. You can also ask your therapist to explain why a particular step might help before you try it.
When CBT is combined with other approaches
CBT isn't the only tool, and it isn't always the whole answer. Many of our therapists blend it with other approaches when that fits better, for example:
EMDR, which is often used for trauma
Internal Family Systems (IFS), for working with different parts of yourself, like the inner critic
DBT-informed skills, for intense emotions
Our CBT counselling page explains more about how we use cognitive behavioural therapy.
Galt or online
Our Main Street office is at 188 Main Street, Cambridge, ON N1R 1W8, in Galt City Centre. You can reach it at (519) 621-8858. It's open seven days a week, and it sees children 6 and up, teens and adults, in person or online. Our second Cambridge office, at 73 Water St N, Suite 300, (519) 340-5778, also sees children 6 and up, teens and adults.
Online sessions are available anywhere in Ontario on a secure, encrypted video platform. You just click a link we email to you, with nothing to download. Because CBT relies on talking things through and planning small steps, it translates well to video.
Cost and billing
Sessions with our therapists range from $130 to $200, depending on the clinician.
Depending on your plan, insurance may cover some or all of the cost. Coverage varies, so check your plan.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers, including for sessions with a Registered Psychotherapist (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying).
Your first step
Book a free 15-minute consultation with our admin team. Let them know you're interested in CBT and what you'd like help with.
If you're in crisis: if you or anyone else is in immediate danger, call 911. If you're having thoughts of suicide, call or text 9-8-8 any time, day or night.
Small changes in how you think and act can add up to a big difference in how you feel.
Last reviewed: October 2026
Sources
Psychotherapies, National Institute of Mental Health (NIMH)