Cognitive behavioural therapy, or CBT, is one of the best-known forms of psychotherapy. Its core idea is simple: how we think about a situation affects how we feel and act, and what we do then feeds back into those thoughts. When this loop gets stuck, anxiety, low mood or avoidance can grow heavier day by day.
In CBT you and your therapist work as a team to spot these patterns, look at automatic thoughts more calmly and try out new behaviours in real life. The focus is mostly on the present and on specific problems, although the past is not ignored when it helps explain a pattern.
Something else may fit better if…
CBT usually starts by mapping the problem: which situations are hard, what goes through your mind, how your body reacts and what you do next. Your therapist helps you write this down so the cycle becomes visible.
A central tool is examining thoughts. You are not asked to force positive thinking; instead you learn to ask how well a thought fits the facts and what a more balanced view might be. Alongside this come behavioural steps, such as gradually facing feared situations or planning rewarding activities.
Practice between sessions is an important part of CBT, because most change happens in everyday life rather than in the therapy room. Exercises are adjusted to your energy and circumstances.
Online CBT sessions usually last around 50 minutes and often happen weekly. Each session tends to have a clear structure: reviewing the week, working on a specific topic and agreeing on the next exercise.
How long therapy lasts depends on the problem and your goals; many people work for a few weeks to a few months. Speaking Farsi with someone who understands life after migration can make the work feel easier.
Examples are fictional and illustrative.
After moving to Toronto, Sara spent hours every night imagining bad things happening to her family in Iran. In CBT she learned to write her worries down and separate what she could influence from what she could not. She set a fixed worry time, and her evenings gradually became calmer. This is a fictional example to illustrate the method.
Omid stayed silent in work meetings because he was sure everyone would mock his accent. With his therapist he examined that thought and began saying one short sentence per meeting. He found the reactions far less frightening than he expected. This story is made up for illustration.
Negar had had no energy for months. Instead of waiting for motivation, her therapist suggested planning small, pleasant activities. A ten-minute walk and a call to a friend were her first steps. This example is fictional.
These therapists list this on their profile. All sessions are online and in Persian.
No. The aim is more realistic thinking, not pretending everything is fine. Difficult feelings are taken seriously, and behaviour changes alongside thoughts.
CBT has a clear structure that suits video sessions well. Many people do it online, and worksheets are easy to share digitally.
Practice between sessions is usually part of CBT, but it is adapted to your situation. If a week was hard, that becomes something to talk about with your therapist.
There is no fixed number. Depending on the issue and your goals it may take a few weeks to a few months, and you review progress together.
This page is general information and does not replace a professional assessment. If you are in immediate danger or thinking about harming yourself, contact your local emergency services. Urgent help
