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Therapy Types

Cognitive Behavioural Therapy

One of the most well-researched approaches in psychology: helping children and teens understand how their thoughts shape their feelings and actions.

The Connection Between Thoughts, Feelings, and Behaviour

Cognitive Behavioural Therapy (CBT) is one of the most widely used and well-supported approaches in psychotherapy, with research supporting its effectiveness for a range of concerns.

For children and teens, CBT is adapted to be engaging and developmentally appropriate. Rather than focusing only on insight or understanding, CBT is practical and skill-focused: giving young people real tools they can use outside of sessions.

CBT is particularly effective for anxiety, depression, low self-esteem, anger management, and ADHD-related challenges. At Little Waves, CBT is often combined with other approaches to best meet the needs of each child or teen.

CBT teaches children and teens that they don't have to be controlled by their thoughts. Instead, they can learn to notice, question, and respond to them differently.

How CBT Works in Sessions

1
Identify Unhelpful Thoughts
Children and teens learn to notice the automatic thoughts that arise in difficult situations: the inner voice that says 'I can't do this' or 'everyone is judging me.'
2
Examine the Evidence
Together, we look at whether those thoughts are accurate, balanced, or helpful: questioning assumptions and looking for alternative explanations.
3
Build New Responses
Developing more realistic, balanced ways of thinking that reduce emotional distress and open up new ways of responding to challenges.
4
Practice Real-World Skills
CBT is active and practical: between sessions, children and teens practice new skills in their daily lives, building confidence through experience.
Who May Benefit
  • Children and teens with anxiety or worry
  • Depression and low mood
  • Low self-esteem and negative self-talk
  • ADHD and impulse management
  • Anger and emotional dysregulation
  • School-related stress and avoidance
  • Perfectionism and fear of failure

Coping Tools That Pair With Cognitive Behavioural Therapy

Therapy builds practical skills, not just insight. These are some of the tools Lianne teaches. Flip each card to see how it works and when it helps most.

🌬️

Paced Breathing

Slow your nervous system fast

How it works

Breathe in for 4 counts, hold for 2, out for 6. Repeat 4–5 times. The longer exhale signals safety to your body.

🧊

Grounding5-4-3-2-1

Anchor yourself to right now

How it works

Name 5 things you see, 4 to touch, 3 you hear, 2 you smell, 1 you taste. Pulls you out of worry and into the present.

🌡️

Feelings Check-In

Name it to tame it

How it works

Put a word to what you're feeling and where you feel it in your body. Labeling an emotion reduces its intensity.

🧩

Opposite Action

Act against the urge, shift the feeling

How it works

When an emotion pushes you toward something that makes things worse, do the opposite: reach out instead of withdrawing, soften instead of snapping.

💬

Self-Talk Reframe

Challenge the story, not just the feeling

How it works

Catch the thought behind the feeling. Ask: Is this true? Helpful? What would I say to a friend? Then try a more balanced version.

✦ Get Started

Ready to get started with CBT?

We offer a complimentary 15-minute phone consultation for new clients: a chance to connect, ask questions, and see if we're the right fit.

Secure booking via Jane App · 15 minutes · No obligation

FAQQuestions About Cognitive Behavioural Therapy
What is CBT and how does it work for children?

CBT (Cognitive Behavioural Therapy) helps children and teens understand the connection between their thoughts, feelings, and actions. Adapted for young people, it's practical, skill-focused, and often uses visual tools, workbooks, and activities to make concepts concrete.

What age can children start CBT?

CBT is effective for children as young as 7. For younger children, the approach is more play-based and visual. Older children and teens engage with more direct cognitive techniques.

Is CBT used for anxiety in children?

Yes, CBT is the gold-standard evidence-based treatment for childhood anxiety. It helps children learn to identify anxious thoughts, challenge them, and gradually approach what they fear.

How long does CBT take?

The length of therapy varies from child to child and depends on the concerns being addressed, the child's needs and response to treatment, and the approaches being used. CBT may be incorporated alongside other therapeutic approaches as part of an individualized treatment plan.