How Talking Therapies Work

Key Information

• The Negative Cycle: Depression can feel like a trap where thoughts, feelings, and actions feed into each other.
• The Thought: A small mistake leads to a thought such as “I am a failure.”
• The Feeling: This triggers sadness or shame.
• The Action: You withdraw or stop trying, which reinforces the original thought.
• Cognitive Behavioural Therapy (CBT): The goal of CBT is not to remove negative thoughts entirely, but to give you tools to notice this cycle and step out of it.
• Step 1: Challenging Thoughts: A therapist helps you question automatic negative thoughts (for example “Is it true I am a complete failure, or did I just make one mistake?”). You learn to reframe them into something more balanced.
• Step 2: Changing Behaviour (Behavioural Activation): Even when motivation is low, you schedule small, positive actions such as a short walk or a hobby. This helps break the cycle and provides evidence against negative thoughts.
• Life Skills: These are practical tools you can continue to use long-term to build resilience and manage future challenges.

What Happens Next?

This is an active and collaborative form of treatment. If you think learning these tools could help, the first step is to get in touch so we can discuss how you feel and explore referral options.

Further Information

You can often refer yourself directly to NHS talking therapies services without seeing a GP first. To find your local service, please visit the NHS website.

Last reviewed: 22 March 2026
Next review due: 22 March 2029