What is Cognitive Behavioural Therapy?
DEEP DIVE ● 4 MINS
The Mello Team
TLDR:
What does CBT mean? Discover how Cognitive Behaviour Therapy is used by therapists and how it could benefit you.
OVERVIEW
Written October 7, 2025
WRITTEN BY
The Mello Team
Cognitive Behavioural Therapy has become a bit of a buzz word in mental health, but what actually is it?
CBT stands for Cognitive Behavioural Therapy — a practical, evidence-based approach to managing mental health difficulties.
CBT is often perceived as talking with a trained therapist (usually a registered psychologist) about the things going on in your life. But CBT is more than ‘talk therapy.’
Cognitive Behavioural Therapy is a structured, skills-based therapy where you and your therapist work together to identify, understand and change patterns in how you think and act.
Compared to other therapies that delve into the past, CBT is a time-focused therapy with emphasis on the present day. This is to help you leave sessions with goal-oriented actions to support your mental health in daily life.
Cognitive Behavioural Therapy has a strong focus on identifying thoughts, adapting behaviour and triggering changes in your thoughts and emotions. In CBT sessions, your therapist will help you explore strategies to challenge unhelpful thinking patterns and try out new behaviours.
How does CBT work?
Cognitive Behavioural Therapy works on the idea that our thoughts, feelings, and behaviours are all connected. A negative thought can lead to tough feelings and unhelpful actions—and that cycle can keep repeating unless we step in and shift it.
By shifting unhelpful thoughts and building helpful habits, CBT can improve mood and reduce anxiety. Practicing these skills both in and between sessions help them become part of your everyday life.
CBT is a therapy designed to build your personal mental health toolkit. This way you have the mental resources to better manage difficult thought patterns that pop up both when you’re in sessions and when you’re on your own.
What’s the evidence for CBT?
CBT is one of the most researched and effective psychological therapies. It is mostly known for treating mental health conditions like anxiety, depression, and stress-related difficulties.
First developed in the 1970s, Cognitive Behavioural Therapy was the first psychotherapy largely identified as evidence-based in most clinical guidelines. Because of its clear research support from places like The National Institute for Health and Care (NICE) and the American Psychological Association (APS), Cognitive Behavioural Therapy is often a first-line treatment for many disorders and mental health concerns.
The NICE regularly reviews the evidence for different problems and publishes guidelines for addressing each problem based on this evidence. NICE Guidelines are used to recommend what treatments are most effective. They are internationally respected as high quality recommendations.
How can I access CBT?
CBT can be delivered face-to-face, online, or through self-guided programs (like Mello).
Start by talking to your GP or a mental health service — they can refer you to a psychologist or therapist.
In Australia, you may be able to access subsidised sessions through a Mental Health Care Plan (MHCP). To get a MHCP, you need to speak to your GP.
Some schools or digital programs offer CBT-based support. CBT is also available in self-help formats like Mello if you prefer to try it on your own.
How does Mello use CBT?
Along with therapies like ACT and DBT, Mello turns the core ideas of CBT into accessible, bite-sized exercises to help you get relief from 'stuck thinking'.
This is when you repeatedly go over negative thoughts in your mind, otherwise called worry and rumination.
The Mello app supports you the moment you're stuck in your thoughts by taking you through CBT techniques to get unstuck.
In Mello, you’ll learn proven CBT techniques like reframing thoughts and thinking problems through from different angles. Everything is personalised and designed with young people, so it feels relevant and easy to use. All exercises are self-paced, free and readily available the moment you need support.
You can download Mello from the Apple App Store and Google Play.
OVERVIEW
Written August 19, 2025
