Cognitive restructuring
- Identify automatic negative thoughts and the beliefs driving them
- Examine evidence for and against unhelpful thinking patterns
- Develop balanced, realistic perspectives that reduce distress
Individual Therapy · Ontario
Cognitive Behavioural Therapy (CBT) in Ontario
CBT is one of the most researched and effective psychotherapies available, helping people change unhelpful thought patterns and behaviours that maintain anxiety, depression, OCD, and related difficulties.
- Virtual & In-Person
- Across Ontario
- Now Accepting Clients
- Free intro call available
- 12–20 Sessions
- Typically time-limited
The Approach
What is CBT?
Cognitive Behavioural Therapy (CBT) is a structured, evidence-based approach that helps people understand the connection between their thoughts, feelings, and behaviours. Rather than focusing solely on the past, CBT is present-focused and practical, equipping clients with skills they can use between sessions and long after therapy ends. It is effective for anxiety, depression, OCD, trauma-related concerns, and many other difficulties, and is typically delivered over a defined number of sessions with clear, measurable goals.
At a Glance
Duration
8–20 sessions (typically)
Format
Structured, goal-focused
Delivery
Virtual across Ontario · In-person in Toronto
Approach
Thought, behaviour, and skills-based
Concerns We Treat
Conditions CBT is used to treat at our clinic
CBT is one of the most researched psychological treatments available. It has strong evidence across a wide range of mental health concerns.
Is This Right for You
Practical tools for lasting change
CBT has the strongest evidence base of any psychotherapy for anxiety and depression, and is highly effective for OCD, trauma-related concerns, insomnia, and many other difficulties. It is goal-focused, time-limited, and designed to give you skills you can use independently. Our clinicians combine CBT with other evidence-based approaches where needed, tailoring treatment to your specific situation rather than applying a one-size-fits-all protocol.
Unlike approaches that focus on insight alone, CBT gives you concrete tools for the moments that matter most. Skills build on each other across sessions, creating lasting changes in how you think, feel, and respond to the world.
- People with anxiety, depression, or OCD seeking structured, evidence-based support
- Those who want practical tools and skill-building alongside insight
- Individuals looking for a time-limited, goal-focused approach
- Clients whose concerns are affecting work, relationships, or daily functioning
You may benefit if you experience:
- Persistent worry, anxiety, or racing thoughts
- Low mood, loss of interest, or depression
- Avoidance of situations, people, or activities
- Negative or self-critical thought patterns
- OCD, intrusive thoughts, or compulsive rituals
- Difficulty coping with stress or life transitions
- Trauma-related distress or hypervigilance
- Sleep difficulties linked to anxiety or rumination
Core Techniques
What you'll work on
CBT builds four interconnected skill sets, each one practical and designed to be applied in everyday life, not just in the therapy room.
Behavioural activation
- Break cycles of avoidance, withdrawal, and low mood
- Schedule meaningful activities that rebuild engagement with life
- Increase positive reinforcement and daily functioning
Exposure therapy
- Gradually face feared situations in a safe, structured way
- Reduce anxiety and avoidance through repeated, supported exposure
- Build tolerance and confidence across real-life situations
Skills and problem-solving
- Develop practical coping strategies for managing stress and triggers
- Build problem-solving skills for real-life challenges
- Create a personalized toolkit you carry beyond therapy
Our Approach
How treatment is structured
Treatment is structured in phases and personalized to your symptoms, goals, and pace. CBT is typically time-limited, running 12–20 sessions for most concerns.
Phase I
Assessment and goal-setting
We begin with a thorough assessment of your concerns, history, and goals. Together we identify the thought and behaviour patterns maintaining your difficulties and build a shared treatment plan.
Phase II
Skill-building and practice
You learn and practise core CBT techniques, including cognitive restructuring, behavioural activation, and exposure, with your therapist guiding you through applying them to real-life situations.
Phase III
Consolidation and relapse prevention
We review progress, strengthen gains, and develop a personalized plan for maintaining improvement independently, including how to recognize and respond to setbacks.
Related CBT-Based Treatments
Looking for a more specialized CBT approach?
We also offer a range of CBT-based treatments tailored to specific concerns.
Common Questions
Frequently asked questions about CBT
CBT is typically time-limited, running 8 to 20 sessions depending on your goals and the concern being treated. Some clients see meaningful change within a few months; others benefit from a longer course. Progress is reviewed regularly so treatment length always reflects your actual needs.
CBT focuses on identifying and changing unhelpful thought and behaviour patterns and is generally shorter-term. DBT was built on CBT but extended specifically for people with intense, difficult-to-manage emotions, adding skill modules for distress tolerance, interpersonal effectiveness, and mindfulness, along with therapist phone coaching. If you are dealing with emotional overwhelm or complex trauma, DBT may be a better fit.
Most sessions are covered in full or in part by extended health benefit plans. We provide detailed receipts for all sessions to support reimbursement. Visit our Fees & Coverage page for full details.
Yes. We offer secure virtual CBT across Ontario. Structured exercises and thought records work just as well between virtual sessions as in-person ones. In-person sessions are also available in Toronto.
No formal diagnosis is required. We begin with a trauma-informed intake assessment to understand your symptoms, history, and goals. From there we will recommend the most appropriate treatment approach. Many clients come without a diagnosis and simply know they are struggling.
Cognitive Processing Therapy (CPT) is a structured CBT protocol developed specifically for PTSD. It focuses on identifying and challenging trauma-linked beliefs about safety, trust, control, self-worth, and responsibility. If your primary concern is trauma or PTSD, CPT may be more targeted than standard CBT. Learn more about CPT.
Have a question not listed here? Visit our full FAQ page or get in touch directly.
Take the First Step
Evidence-based CBT in Ontario. Virtual and in-person, tailored to your goals.
Our clinicians will help you figure out whether CBT is the right fit, and what that would look like for you.
Book an Intro CallVirtual & In-Person · Ontario
Getting Started
Starting therapy is simple and supportive.
- 1
Get in touch by booking a call online with our intake coordinator or by completing the contact form. You can also email admin@traumacarepsychology.ca or call (647) 456-7500.
- 2
Complete a 20-minute intake call so we can determine the best therapist fit and treatment direction. Alternatively, browse our clinician directory and book a free 20-minute consultation directly with a clinician you feel is a good fit.
Browse our clinician directory → - 3
Schedule your first session and begin a personalized treatment plan based on your goals and concerns.
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Contact Us
Fill out the form and our intake coordinator will be in contact shortly.
Virtual care across Ontario · In-person in Toronto.