CBT & TF-CBT: Tools for Thinking, Feeling, and Healing
Cognitive Behavioral Therapy (CBT) is a short-term, goal-oriented therapy that helps you understand the connection between your thoughts, feelings, and behaviors. It's based on the idea that how you think affects how you feel—and that by shifting those thoughts, you can improve your emotional well-being and daily functioning.
CBT is highly structured and focuses on teaching practical skills like:
- • Challenging unhelpful thinking patterns
• Managing anxiety or low mood
• Solving problems more effectively
• Developing healthier behaviors
What Is CBT?
Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) is a special form of CBT designed specifically for children, teens, and their caregivers who have experienced trauma. TF-CBT helps young people process traumatic memories, learn coping skills, and restore a sense of safety and trust.TF-CBT includes components for both the child and their caregiver, such as:
- • Psychoeducation about trauma and its effects
• Relaxation and emotional regulation skills
• Gradual exposure to traumatic memories in a safe, supported way
• Building a trauma narrative (telling the story in a way that promotes healing)
• Enhancing communication and connection between child and caregiver
What Can CBT & TF-CBT Help With?
These approaches are highly effective for a range of concerns, including:
CBT
• Anxiety and panic attacks
• Depression and low self-esteem
• OCD and intrusive thoughts
• Social anxiety
• Stress and burnout
• Negative thinking patterns
TF-CBT:
• Childhood trauma and PTSD
• Grief and loss
• Abuse or neglect
• Separation or divorce
• Medical trauma or accidents
• Behavioral issues linked to trauma
How CBT Works
CBT helps you become more aware of your thought patterns—especially the ones that are automatic and unhelpful—and learn to challenge and reframe them. Over time, this leads to more balanced emotions and behaviors.
TF-CBT builds on these principles but integrates trauma-sensitive strategies that support healing at the pace that feels safe for each child and family.
• Past disturbing memories
• Present triggers connected to those experiences
• Future skills and beliefs needed to thrive moving forward
It's a flexible therapy that meets you where you are—whether you're healing from a single traumatic event or the cumulative effects of chronic stress.
What to Expect in a Session
CBT sessions are typically structured and goal-oriented. You'll learn new skills and practice them between sessions through small "homework" tasks—like journaling, practicing coping strategies, or testing new ways of thinking.
TF-CBT sessions for children often include creative activities like drawing or storytelling, and sessions may be split between child-only, caregiver-only, and joint segments. Parents or caregivers are coached on how to support their child's healing outside of therapy.
How Long Does It Take?
CBT and TF-CBT are often time-limited (usually 8–20 sessions), but the length can vary based on individual needs. Many clients find significant relief and long-lasting tools within a relatively short amount of time.
Is CBT Effective?
Yes. CBT is one of the most researched and widely recommended forms of therapy by:
• The American Psychological Association (APA)
• The National Institute for Health and Care Excellence (NICE)
• The World Health Organization (WHO)
TF-CBT is also supported by decades of research and is considered a gold-standard treatment for childhood trauma.
Recommended CBT & TF-CBT Videos
Here are a few supportive YouTube videos to explore these approaches further:
Note: These videos are for educational purposes only. Therapy should always be provided by a licensed professional.
1. What Is CBT?
A great breakdown of how CBT works and what it looks like in real life.
Channel: Therapy in a Nutshell
2. The Cognitive (CBT) Triangle | Cognitive Behavioral Therapy for Kids | Thoughts, Feelings, Actions
Understand how CBT principles work for kids and teens.
Channel: Mental Health Center Kids
3. What is trauma-focused CBT?
Learn about what trauma-focused CBT is and how it can help.
Channel: Anna Freud
4. How Trauma Affects the Brain (for Kids & Teens)
A child-friendly explanation of how trauma impacts the brain—and how therapy helps.
Channel: Child Mind Institute
At WellHome Psychology, we believe that learning new ways of thinking and responding is just the beginning.
Whether you're building coping skills in session or applying them in everyday situations, we're here to support you and your family as you create lasting change—one thought, one action, and one success at a time.
If you'd like to learn more or explore whether CBT is a good fit for you, please contact us to schedule a consultation.
• Depression and low self-esteem
• OCD and intrusive thoughts
• Social anxiety
• Stress and burnout
• Negative thinking patterns
• Grief and loss
• Abuse or neglect
• Separation or divorce
• Medical trauma or accidents
• Behavioral issues linked to trauma
TF-CBT builds on these principles but integrates trauma-sensitive strategies that support healing at the pace that feels safe for each child and family.
- • Past disturbing memories
• Present triggers connected to those experiences
• Future skills and beliefs needed to thrive moving forward
What to Expect in a Session
CBT sessions are typically structured and goal-oriented. You'll learn new skills and practice them between sessions through small "homework" tasks—like journaling, practicing coping strategies, or testing new ways of thinking.
TF-CBT sessions for children often include creative activities like drawing or storytelling, and sessions may be split between child-only, caregiver-only, and joint segments. Parents or caregivers are coached on how to support their child's healing outside of therapy.
How Long Does It Take?
CBT and TF-CBT are often time-limited (usually 8–20 sessions), but the length can vary based on individual needs. Many clients find significant relief and long-lasting tools within a relatively short amount of time.
Is CBT Effective?
Yes. CBT is one of the most researched and widely recommended forms of therapy by:
• The American Psychological Association (APA)
• The National Institute for Health and Care Excellence (NICE)
• The World Health Organization (WHO)
TF-CBT is also supported by decades of research and is considered a gold-standard treatment for childhood trauma.
Recommended CBT & TF-CBT Videos
Here are a few supportive YouTube videos to explore these approaches further:
Note: These videos are for educational purposes only. Therapy should always be provided by a licensed professional.
1. What Is CBT?
A great breakdown of how CBT works and what it looks like in real life.
Channel: Therapy in a Nutshell
2. The Cognitive (CBT) Triangle | Cognitive Behavioral Therapy for Kids | Thoughts, Feelings, Actions
Understand how CBT principles work for kids and teens.
Channel: Mental Health Center Kids
3. What is trauma-focused CBT?
Learn about what trauma-focused CBT is and how it can help.
Channel: Anna Freud
4. How Trauma Affects the Brain (for Kids & Teens)
A child-friendly explanation of how trauma impacts the brain—and how therapy helps.
Channel: Child Mind Institute
At WellHome Psychology, we believe that learning new ways of thinking and responding is just the beginning.
Whether you're building coping skills in session or applying them in everyday situations, we're here to support you and your family as you create lasting change—one thought, one action, and one success at a time.
If you'd like to learn more or explore whether CBT is a good fit for you, please contact us to schedule a consultation.
Is CBT Effective?
Yes. CBT is one of the most researched and widely recommended forms of therapy by:
• The American Psychological Association (APA)
• The National Institute for Health and Care Excellence (NICE)
• The World Health Organization (WHO)
TF-CBT is also supported by decades of research and is considered a gold-standard treatment for childhood trauma.
Recommended CBT & TF-CBT Videos
Here are a few supportive YouTube videos to explore these approaches further:
Note: These videos are for educational purposes only. Therapy should always be provided by a licensed professional.
1. What Is CBT?
A great breakdown of how CBT works and what it looks like in real life.
Channel: Therapy in a Nutshell
2. The Cognitive (CBT) Triangle | Cognitive Behavioral Therapy for Kids | Thoughts, Feelings, Actions
Understand how CBT principles work for kids and teens.
Channel: Mental Health Center Kids
3. What is trauma-focused CBT?
Learn about what trauma-focused CBT is and how it can help.
Channel: Anna Freud
4. How Trauma Affects the Brain (for Kids & Teens)
A child-friendly explanation of how trauma impacts the brain—and how therapy helps.
Channel: Child Mind Institute
At WellHome Psychology, we believe that learning new ways of thinking and responding is just the beginning.
Whether you're building coping skills in session or applying them in everyday situations, we're here to support you and your family as you create lasting change—one thought, one action, and one success at a time.
If you'd like to learn more or explore whether CBT is a good fit for you, please contact us to schedule a consultation.
• The National Institute for Health and Care Excellence (NICE)
• The World Health Organization (WHO)
Note: These videos are for educational purposes only. Therapy should always be provided by a licensed professional.