What Happens in a Therapy Session?

 Starting therapy can feel like a big step. At Glasgow Cognitive Therapy Centre, our CBT sessions are designed to feel safe, collaborative and supportive. While everyone’s needs are different, sessions follow a clear structure to help you feel understood and supported from the beginning.

Your First Session

Your first session is about getting to know you and understanding what has brought you to therapy.

We will:

• Talk about what CBT is and how it works

• Explore what you would like to gain from therapy

• Discuss any concerns or questions you may have

• Complete a gentle risk assessment where appropriate

Most importantly, we will begin building a trusting therapeutic relationship.

The Therapy Agreement (Working Contract)

At the beginning of therapy, we agree a simple “working contract.” This is not something formal or intimidating — it is simply a shared understanding of how we will work together.

We will discuss:

• Confidentiality and its limits

• Session length and frequency

• Fees and cancellations

• Your goals for therapy

• What you can expect from your therapist.

This ensures transparency, safety and clarity from the outset.

Understanding Your Difficulties

CBT focuses on understanding how thoughts, feelings, behaviours and physical sensations are connected.

Together, we will explore:

• Your view of the problem

• When and how the difficulty began

• What may be keeping it going

• Patterns you may not have noticed before

Sometimes we may use short questionnaires, such as anxiety or mood measures, to help us understand your current experiences and track progress over time. These are simply tools to support our work — not tests.

We will develop a shared understanding of your difficulties using a CBT model, so you can see how change is possible.

What Happens in Ongoing Sessions?

CBT is a collaborative and active therapy. Sessions often include:

• Reviewing how your week has been

• Reflecting on any patterns that have emerged

• Learning practical tools and strategies

• Exploring unhelpful thoughts or behaviours

• Setting small, achievable goals

You may sometimes be given worksheets or guided exercises to support your understanding. We may also suggest helpful reading or trusted resources if appropriate.

Between Sessions

CBT often involves considering opportunities to practise new skills learned in sessions and applying them outwith.

Many people find this empowering, as it helps turn insight into meaningful change.

A Safe and Supportive Space

CBT sessions are structured, but they are also compassionate and flexible. You will never be pushed to discuss anything before you are ready. Therapy moves at a pace that feels manageable and collaborative.

Our aim is not only to help reduce symptoms, but to equip you with practical skills and greater self-understanding, so you feel more confident navigating life beyond therapy.