--- title: "What To Expect In Your First CBT Session | CBT & Counselling Kent" description: "Learn what to expect in your first CBT session. From how the therapist works to setting goals and planning your next steps. Book online now" lang: en-GB json-ld: | { "@context": "https://schema.org", "@graph": [ { "@type": "Article", "@id": "https://cbtandcounsellingkent.co.uk/blog/what-to-expect-in-your-first-cbt-session/#article", "headline": "What To Expect In Your First CBT Session", "description": "Learn what to expect in your first CBT session. From how the therapist works to setting goals and planning your next steps. Book online now", "image": "https://rxvhnvwmfwrneowddnji.supabase.co/storage/v1/render/image/public/blog-images/imported/what-to-expect-in-your-first-cbt-session.jpg?width=1200&resize=contain&quality=80", "datePublished": "2026-03-10T06:48:36.726499+00:00", "dateModified": "2026-09-07T10:20:58.54965+00:00", "wordCount": 615, "author": { "@type": "Person", "name": "CBT & Counselling Kent" }, "publisher": { "@type": "Organization", "@id": "https://cbtandcounsellingkent.co.uk/#organization" }, "mainEntityOfPage": { "@type": "WebPage", "@id": "https://cbtandcounsellingkent.co.uk/blog/what-to-expect-in-your-first-cbt-session/#webpage" }, "isAccessibleForFree": true, "speakable": { "@type": "SpeakableSpecification", "cssSelector": [ "h1", ".article-intro", "article p:first-of-type" ] }, "keywords": "relationship counselling, couples therapy" }, { "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "Home", "item": "https://cbtandcounsellingkent.co.uk/" }, { "@type": "ListItem", "position": 2, "name": "Blog", "item": "https://cbtandcounsellingkent.co.uk/blog" }, { "@type": "ListItem", "position": 3, "name": "What To Expect In Your First CBT Session" } ] } ] } --- [![CBT & Counselling Kent](/assets/logo-cbt-y7P4OEol.png)](/) - [Home](/) - [What To Expect](/what-to-expect) - We Can Help With - [Young Person Therapy](/problems/teenager-young-person-counselling) - [Our Therapists](/therapists) [Locations](/locations)- [Fees](/fees) - [Reviews](/reviews) - [FAQ](/faq) - [Contact](/contact) [Login](/auth)[Book Now](/find-your-therapist) 4.9 Rated Highly Qualified & Experienced Therapists Sessions Available Mon–Sun 8am–9pm [hello@cbtandcounsellingkent.co.uk ](mailto:hello@cbtandcounsellingkent.co.uk)[Call us: 01233 438 217 ](tel:01233438217)[Book Now](/find-your-therapist) 1. [Home](/) - [Blog](/blog) - What To Expect In Your First CBT Session [Back to Blog](/blog) # What To Expect In Your First CBT Session March 10, 2026 ![What To Expect In Your First CBT Session](https://rxvhnvwmfwrneowddnji.supabase.co/storage/v1/render/image/public/blog-images/imported/what-to-expect-in-your-first-cbt-session.jpg?width=1200&resize=contain&quality=80) ## What Does CBT Therapy Do? Cognitive Behavioural Therapy (CBT) is one of the most well known and effective forms of [talking therapy](https://cbtandcounsellingkent.co.uk/blog/what-do-you-do-at-talking-therapy). It is practical, structured and focused on helping you understand why you think, feel and behave the way you do. Many people choose CBT because it gives them tools they can use in everyday life, not just in the therapy room. If you are thinking about starting therapy, here is a simple explanation of what CBT does and how it helps. ## CBT helps you understand patterns that are keeping you stuck Most people come to therapy because something feels overwhelming, confusing or difficult to change. CBT helps you notice the patterns behind your thoughts, feelings and behaviours so you can understand what is going on instead of feeling controlled by it. You and your therapist will gently explore things like:- unhelpful thought patterns - emotional reactions that feel too strong or too quick - habits that keep problems going - fears or worries that feel hard to manage Once you understand what drives these patterns, change becomes far more possible. ## CBT gives you practical tools you can use straight away One of the reasons CBT is so popular is because it offers real, usable techniques. These might include:- [tools to calm anxiety](https://cbtandcounsellingkent.co.uk/blog/skills-for-overcoming-anxiety-counselling-for-anxiety) - [strategies for dealing with stress](https://cbtandcounsellingkent.co.uk/blog/the-kent-stress-tax-the-hidden-price-youre-paying-for-burnout) - ways to challenge negative thoughts - techniques for improving sleep - [coping skills for difficult emotions](https://cbtandcounsellingkent.co.uk/blog/sitting-with-the-discomfort-of-anxiety) - gradual steps for facing fears Your therapist will help you practise these tools at your own pace so you feel more in control of your wellbeing. ## CBT is focused on what is happening in your life right now You do not have to explore your childhood or past unless you want to. CBT is mainly focused on how your current thoughts and behaviours are affecting how you feel today. This makes it particularly helpful if you want support that is:- structured - clear - goal focused - practical - solution led It is also why CBT often leads to improvements quite quickly. ## CBT helps with many common difficulties People often choose CBT for:- [anxiety and worry](https://cbtandcounsellingkent.co.uk/blog/anxiety-and-depression) - stress - panic attacks - low mood - [phobias](https://cbtandcounsellingkent.co.uk/blog/cbt-for-phobias) - [OCD](https://cbtandcounsellingkent.co.uk/blog/obsessive-compulsive-disorder-ocd-therapy) - trauma symptoms - sleep problems - [health anxiety](https://cbtandcounsellingkent.co.uk/blog/health-anxiety) - everyday emotional challenges You can read more about the types of problems we support here: 👉 https://cbtandcounsellingkent.co.uk/problems-we-can-help-with/ ## What does a CBT session actually look like? Your therapist will guide you through a calm and structured process. A typical session includes:- checking in on how you have been - exploring what has been most difficult - understanding the thoughts and feelings behind it - practising tools or strategies together - planning small, manageable steps for the week Everything is tailored to your pace and comfort. You are in control. ## How CBT helps over time As therapy progresses, you may begin to notice:- clearer thinking - fewer overwhelming reactions - feeling less stuck - improved confidence - more helpful ways of coping - a better understanding of yourself Most importantly, you learn how to manage challenges long after therapy ends. ## Ready to begin? If you would like to try CBT, we offer both face to face and online sessions across Kent. You can view our therapists and [book a session](https://cbtandcounsellingkent.co.uk/find-your-therapist) here: 👉 https://cbtandcounsellingkent.co.uk/book-appointment-now/ Sessions are \*_£68 for a full one hour appointment_\*, and you can book one session at a time with no long term commitment. Ready to talk about what to expect in your first cbt session? Browse qualified, vetted therapists, see real-time availability, and book your first session in minutes - online or in-person. [Find your therapist →](https://cbtandcounsellingkent.co.uk/find-your-therapist) No waiting lists · BACP & UKCP registered therapists · Confidential Share: [](https://twitter.com/intent/tweet?url=https%3A%2F%2Fcbtandcounsellingkent.co.uk%2Fblog%2Fwhat-to-expect-in-your-first-cbt-session&text=What%20To%20Expect%20In%20Your%20First%20CBT%20Session)[](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fcbtandcounsellingkent.co.uk%2Fblog%2Fwhat-to-expect-in-your-first-cbt-session)[](https://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2Fcbtandcounsellingkent.co.uk%2Fblog%2Fwhat-to-expect-in-your-first-cbt-session&title=What%20To%20Expect%20In%20Your%20First%20CBT%20Session) ## Explore more from CBT & Counselling Kent - [All blog articles](/blog) - [Meet our therapists](/therapists) - [Help me choose a therapist](/find-your-therapist) - [What to expect from CBT](/what-to-expect) - [Session fees](/fees) - [Frequently asked questions](/faq) - [Practice locations in Kent](/locations) - [Contact us](/contact) ## More Articles ![Hands hold a wooden jigsaw piece over a map of CBT therapists in a notebook.](https://rxvhnvwmfwrneowddnji.supabase.co/storage/v1/render/image/public/blog-images/how-to-find-cbt-therapist-kent-kpsdas.png?width=1200&resize=contain&quality=80) September 7, 2026 [ ### Beyond the Search Bar: Finding the Right CBT Therapist in Kent ](/blog/how-to-find-cbt-therapist-kent) Typing ‘CBT therapy near me’ is often the first step, but the long list of results can feel overwhelming. This guide helps you look beyond qualifications to find a therapist in Kent who truly understands. [Read Article](/blog/how-to-find-cbt-therapist-kent) ![Man stands by a lake, autumn leaves on path, with a dandelion in foreground.](https://rxvhnvwmfwrneowddnji.supabase.co/storage/v1/render/image/public/blog-images/therapy-in-west-malling-hufer0.png?width=1200&resize=contain&quality=80) September 3, 2026 [ ### When Everything Looks Fine But Nothing Feels Right ](/blog/therapy-in-west-malling) There’s a unique kind of quiet that comes with keeping it all together, especially somewhere as lovely as West Malling. But when the smile feels forced and stress is a constant companion, 'coping' just isn't enough. [Read Article](/blog/therapy-in-west-malling) ![Crumpled train ticket for Dover Priory to London Charing Cross on pavement, blurred people in background.](https://rxvhnvwmfwrneowddnji.supabase.co/storage/v1/render/image/public/blog-images/signs-you-are-burnt-out-y7tx68.png?width=1200&resize=contain&quality=80) September 1, 2026 [ ### Beyond Tired: The Real Signs You’re Burnt Out ](/blog/signs-you-are-burnt-out) It's more than just stress or tiredness. Burnout is a deep emotional, mental, and physical exhaustion that leaves you feeling empty and detached. If you're in Kent and feel like you're running on fumes, this is for you. [Read Article](/blog/signs-you-are-burnt-out) [![CBT & Counselling Kent](/assets/logo-cbt-y7P4OEol.png)](/) Professional CBT & Counselling services across Kent. Supporting individuals and couples with a wide range of mental health and emotional wellbeing needs. ### Quick Links - [Home](/) - [Our Therapists](/therapists) - [Find The Right Therapist For You](/find-your-therapist) - [Contact Us](/contact) - [FAQ](/faq) - [Join Our Team](/join) - [Therapy in Maidstone](/cbt-counselling/maidstone) - [Therapy in Folkestone](/cbt-counselling/folkestone) - [Therapy in Sittingbourne](/cbt-counselling/sittingbourne) - [Therapy in Kent](/therapy-kent) ### Problems We Help With - [Anxiety](/problems/anxiety) - [Young Person Therapy](/problems/teenager-young-person-counselling) - [Bereavement](/problems/bereavement-counselling) - [Depression](/problems/depression) - [Anger Management](/problems/anger-management) - [Jealousy & Insecurity](/problems/jealousy-insecurity) ### Contact Us - 13 practices across Kent - [hello@cbtandcounsellingkent.co.uk](mailto:hello@cbtandcounsellingkent.co.uk) - [01233 438 217](tel:+441233438217) © 2026 CBT & Counselling Kent. All rights reserved. · [Part of The Global Therapy Group](/our-therapy-network) [Terms & Conditions](/terms)[Privacy Policy](/privacy)[AI reference](/llms.txt)Cookie Settings ### We value your privacy We use cookies to enhance your browsing experience, serve personalised ads or content, and analyse our traffic. By clicking "Accept All", you consent to our use of cookies. Read our [Privacy Policy](/privacy) for more information. Accept AllEssential OnlyCustomise