You want therapy that's practical, with clear goals and tools you can actually use between sessions. That's a big part of why so many people ask about CBT. If you're looking into CBT therapy, Ottawa residents can work with us at our downtown office or online. This guide explains what CBT is, what it's commonly used for, what a course and a typical session look like, and how to get started.
This post is general information, not a diagnosis or a treatment plan.
What CBT is
CBT stands for cognitive behavioural therapy. It's built on a simple idea: our thoughts, feelings and actions are connected, and changing one can shift the others.
For example, if you think "I'm going to embarrass myself," you might feel anxious and avoid a social event. Avoiding it brings short-term relief, but it also keeps the fear going. CBT helps you notice patterns like this and try new ways of thinking and acting.
CBT is structured and goal-focused. It's one of the most researched forms of therapy, and it's often described as a practical, hands-on approach. Many people like that they leave sessions with something concrete to try.
What CBT is commonly used for
Cognitive behavioural therapy, Ottawa or anywhere else, is commonly used to help with:
Anxiety and worry. Including generalized anxiety, social anxiety and panic attacks.
Low mood and depression. Breaking cycles of withdrawal, self-criticism and low energy.
OCD. Often through exposure-based work, where you gradually face fears without doing compulsions.
Health anxiety. Worry about illness that takes over your day.
Stress and burnout. Managing pressure and setting more realistic expectations.
Sleep worries, phobias and habits. Building new responses to fears and patterns that keep you stuck.
If OCD is part of what you're dealing with, our post on OCD support in Ottawa explains how treatment works.
Common myths about CBT
A few misunderstandings about CBT come up often:
"It's just positive thinking." CBT isn't about pretending things are fine. It's about finding thoughts that are more accurate and helpful, which sometimes means acknowledging that something really is hard.
"It ignores the past." CBT focuses mostly on the present, but your therapist will still want to understand how past experiences shaped your patterns.
"It's cold or robotic." Good CBT happens inside a warm, collaborative relationship. Your therapist is a partner, not a lecturer.
"Worksheets are mandatory." Some people love writing things down. Others prefer apps, voice notes or simply noticing. Practice can be adapted to you.
What a course of CBT looks like
CBT usually follows a clear arc, though it's always tailored to you:
Getting started. You and your therapist talk about what's going on and agree on specific goals.
Understanding your patterns. Together, you map out how your thoughts, feelings and actions connect in the situations that are hardest for you.
Learning and practising skills. Each session builds new tools, and you try them out during the week.
Checking progress. You regularly review what's changing and adjust the plan.
Planning ahead. Toward the end, you make a plan for handling setbacks on your own.
How many sessions you'll need varies. It depends on what you're working on, how long it's been going on and what else is happening in your life. Your therapist will talk with you about progress along the way.
A typical session
Most CBT sessions follow a similar shape:
Check-in. How your week went and how you're feeling.
Agenda. Agreeing on what to focus on today.
Review. Looking at how the practice from last week went, what worked and what didn't.
New skill or focus. Working through a specific situation or learning a new tool, like challenging an anxious thought or planning a small step toward something you've been avoiding.
Plan. Choosing something to practise before next time.
Practice between sessions is an important part of CBT. It doesn't have to be time-consuming. Often it's a few minutes a day, like noticing a thought and writing it down.
Finding a CBT therapist in Ottawa
CBT is one of several approaches our therapists use, and at least one therapist on our Ottawa team lists CBT among their approaches. When you're looking for a CBT therapist, Ottawa or online, it can help to ask:
How do you use CBT, and how structured are your sessions?
What would we focus on first?
What kind of practice would you suggest between sessions?
How will we track progress?
Some people search for a CBT psychologist, Ottawa or elsewhere, assuming only psychologists provide CBT. In Ontario, Registered Psychotherapists and Registered Social Workers also provide psychotherapy, including CBT. On our team, therapy is provided by RPs and RSWs, while our psychologists assess and diagnose.
Is CBT right for me?
CBT may suit you if you like structure, want practical tools and are willing to try small changes between sessions. It can be especially helpful when you can name a specific problem, like panic attacks, worry or avoidance, that you'd like to work on.
If you're not sure, that's fine. Many people start with a conversation about what's going on and let their therapist suggest the best fit.
CBT for teens
CBT can work well for teens, because it's practical and gives them clear tools. In Ottawa, we offer individual therapy for children 6 and up, teens and adults. A teen's sessions are adapted to their age and interests. Parents may be involved in some sessions or check-ins to learn how to support new skills at home, depending on the teen's needs and comfort.
Our post on teen therapy in Ottawa explains how individual sessions for teens work.
CBT and other approaches we use
CBT isn't the right fit for everything or everyone. For example, it can be less effective on its own for complex trauma or long-standing relationship patterns. Many of our therapists blend CBT with other approaches, such as:
ACT. Acceptance and commitment therapy, which focuses on making room for difficult feelings while acting on your values.
DBT. Dialectical behaviour skills for managing intense emotions.
EMDR. A structured approach for processing distressing memories.
IFS. Internal Family Systems, which works with different "parts" of you.
Your therapist will talk with you about what fits best and adjust along the way.
Online CBT, Ontario-wide
CBT works well online, because so much of it is conversation, planning and practice. We offer online CBT, Ontario-wide, on a secure, encrypted video platform. Many people like being able to fit sessions into a lunch break or attend from home. You can still work through notes or worksheets together, and you can practise skills in the same places where your challenges show up, like your home or workspace. If you'd like a mix, some people start online and switch to in-person sessions later, or the other way around.
Downtown Ottawa or online
Our Ottawa office is at 1 Rideau Street, 7th Floor, Ottawa, ON K1N 8S7, inside the Fairmont Château Laurier. You can reach the office at (613) 691-1006. We also offer sessions in person in Waterloo, Kitchener and Cambridge.
Cost and billing
Here's what to know about cost:
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 it's worth checking 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, what you'd like help with and whether you'd prefer our downtown office or online sessions.
If you're in crisis: call 911 if you or someone else is in immediate danger. If you're having thoughts of suicide, call or text 9-8-8 any time, day or night. You can find more options on our crisis lines page.
Change often starts with one small, practical step. CBT can help you find yours.