Can Cognitive Behavioural Therapy (CBT) Help with Anxiety and Depression?

Anxiety and depression are the most common mental health challenges in Canada. According to the Public Health Agency of Canada (PHAC), almost one in four Canadians experiences symptoms of anxiety or depression at some point in their lives. These conditions go beyond occasional stress or sadness; they can interfere with daily functioning, impact relationships, reduce productivity at work or school, and lower overall quality of life.

Cognitive Behavioural Therapy is a structured, short-term form of psychotherapy that helps people identify negative thought patterns, challenge them, and replace them with healthier ways of thinking and coping. Research consistently shows that CBT is effective for reducing the severity of both anxiety and depression, making it a recommended first-line treatment.

In this blog, we will skim through whether CBT therapy in Ottawa at FlowState Therapy helps with anxiety and depression.

What is Cognitive Behavioural Therapy (CBT)?

Cognitive Behavioural Therapy, often referred to as CBT, is best understood as a hands-on approach to improving mental health. Instead of only exploring past experiences, it focuses on the here and now; how your current thoughts, emotions, and behaviours are connected.

• Negative or distorted thinking patterns often fuel anxiety and depression.

• CBT works by helping individuals recognize these patterns, challenge unhelpful thoughts, and develop healthier coping strategies.

• Beyond talk, CBT involves active skill-building and practical exercises to support recovery.

Based on research, CBT is considered the most effective psychological treatment for anxiety disorders and is equally valuable for depression.

How CBT Helps with Anxiety and Depression

CBT works by addressing the root connection between thoughts, feelings, and behaviours, making it effective across a wide range of mental health challenges. Its strategies are practical, structured, and aimed at giving people tools they can apply in daily life to manage both anxiety and depression.

Anxiety Disorders

CBT is widely recognized as a highly effective mental health treatment in Ottawa for treating different types of anxiety, such as generalized anxiety, panic disorder, and phobias. It provides practical tools that help people gradually face and manage their fears, challenge anxious thoughts, and develop healthier coping habits. Common CBT strategies for anxiety include-

• Exposure therapy – gently and gradually confronting feared situations to reduce avoidance.

• Cognitive restructuring – learning to identify and replace unhelpful or exaggerated thoughts with more balanced ones.

• Relaxation and problem-solving skills – building techniques to manage physical symptoms of anxiety and handle stressful situations more effectively.

Depression

For depression, CBT focuses on breaking the cycle of low mood, inactivity, and negative thinking. It encourages individuals to re-engage with activities that bring meaning and enjoyment while also addressing the thought patterns that keep them feeling stuck. Key elements include:

• Behavioural activation – taking small, intentional steps to reintroduce rewarding or meaningful activities.

• Identifying thought patterns – recognizing self-critical or hopeless thinking and learning ways to challenge them.

• Coping skills – building strategies to manage setbacks and reduce the risk of relapse.

Combined Conditions

It’s common for anxiety and depression to occur together, and CBT is uniquely suited to address both. Because it targets the links between thoughts, emotions, and behaviours, the same strategies that help with anxiety often improve symptoms of depression, and vice versa. Even when delivered online, CBT has been shown to be effective for people experiencing overlapping conditions, making it a flexible and accessible option for many.

What to Expect in CBT Sessions

CBT sessions are structured and practical, giving you clear tools to manage thoughts and behaviours. The process is collaborative, focused on helping you apply skills in everyday life.

• Duration: Most courses run for 12–20 sessions, though some people see improvement in fewer.

• Format: Sessions may be individual, group-based, or online, depending on preference and availability.

• Homework: You'll practice skills between sessions, such as keeping thought records or trying exposure exercises.

• Collaboration: Therapy is active and goal-oriented, with you and your therapist setting measurable goals and tracking progress.

This structure makes it easier to carry new strategies beyond the therapy room and into daily life.

Are There Any Risks?

CBT is considered a safe and effective form of therapy, with very little long-term emotional risk. Still, it can feel challenging at times, since treatment often involves exploring difficult thoughts or situations you might normally avoid.

• You may be asked to face anxiety-provoking scenarios, such as spending time in a public space if you fear crowds.

• In some cases, sessions may involve revisiting painful experiences, like the loss of a loved one or past trauma.

However, you do not have to worry about anything; while these exercises can feel uncomfortable, they are guided and gradual at your pace, offering opportunities to build resilience. The ultimate goal of CBT is not to overwhelm you, but to help you manage stress and anxiety in healthier, more constructive ways. The expert therapists, like FlowState Therapy, will be there for you every step of the way, helping you reach your goals efficiently and effectively.

Conclusion

Cognitive Behavioural Therapy (CBT) has become one of the most trusted and effective ways to treat anxiety and depression. It doesn't just talk about problems; it gives you tools you can use every day to handle stress, reframe negative thoughts, and rebuild confidence. While it can sometimes feel uncomfortable to face fears or painful memories, the process is guided and safe. Over time, CBT helps people create lasting change, making life feel more manageable and hopeful.

Change begins with a single step. FlowState Therapy is ready to walk alongside you with care and proven support. Connect with us today at 613-670-6629 to start building the life you want.

FAQs

• How long does CBT take to work?

  Most people start noticing small improvements within the first few weeks, especially if they practice the skills between sessions. A full course often runs 12 to 20 sessions, but some may need fewer or more depending on their needs. The important thing is consistency, as the skills build up over time.

• Is CBT only for severe mental health issues?

  Not at all, CBT can help with a wide range of challenges, from everyday stress and mild anxiety to more severe depression. Even if your symptoms feel manageable, CBT can give you tools to cope better in the future. It's about building healthy thinking and coping habits at any stage.

• What if talking about my fears makes me feel worse?

  It’s normal to feel nervous when starting CBT, especially if you're asked to face fears or revisit difficult experiences. Therapists are trained to move at your pace, so you won’t be pushed too quickly. The short-term discomfort usually leads to long-term relief and greater resilience.

• Can CBT really work online?

  Yes, many people find online CBT just as helpful as in-person sessions. You still learn the same tools and practice the same exercises, but with the flexibility of being at home. For some, online therapy even feels safer and more comfortable, making it easier to open up.