Cognitive Behavioural Therapy
What is Cognitive Behavioural Therapy (CBT)?
"Structured, Goal-Focused Therapy to Help You Regain Control"
- Goal-oriented: We set clear, achievable objectives together.
- Present-focused: While past experiences matter, CBT prioritises current challenges and solutions.
- Skills-based: You will learn tangible tools to manage difficult thoughts and behaviours.
- Time-limited: Many people see significant progress within 6–20 sessions, depending on individual needs.
If you are searching for CBT in Lincoln or therapy in Lincolnshire that delivers measurable results, this approach offers a clear, structured path forward.
My Approach to CBT
"Practical Support for Anxiety, Depression and Stress in Lincolnshire"
- Understand your patterns: Map out the thoughts and behaviours maintaining your distress.
- Challenge unhelpful thinking: Learn to question catastrophic or distorted thoughts with evidence and logic.
- Build behavioural experiments: Test new ways of responding to feared situations in a safe, supported way.
- Develop a personal toolkit: Equip you with strategies you can use independently, long after therapy ends.
How We Can Work Together
"Flexible CBT Sessions in Lincoln, Online or by Telephone Across Lincolnshire"
Accessibility is central to effective therapy. I offer three flexible formats for Cognitive Behavioural Therapy with Fiona Jane Therapy:
- Face to Face in Lincoln: In-person sessions in a private, calming therapy space. Ideal for those who benefit from physical presence and a dedicated environment for focused work.
- Online CBT: Secure video sessions via Zoom, allowing you to access expert CBT in Lincolnshire from home, work, or anywhere with a stable connection.
- Telephone CBT: Audio-only sessions for clients who prefer not to use video or have limited internet access. All the core CBT techniques are fully adaptable to this format.
“Whether you’re in Lincoln city or rural Lincolnshire, CBT gives you practical, evidence-based tools to reframe anxious thoughts, change unhelpful patterns, and step confidently into a calmer, brighter future ahead.”
What Does CBT Help With?
Common Conditions CBT Can Help Address
- Anxiety Disorders: Including generalised anxiety (GAD), social anxiety, health anxiety, panic disorder, and phobias.
- Depression & Low Mood: CBT helps break cycles of negative thinking and behavioural withdrawal that maintain depressive symptoms.
- Stress & Burnout: Practical strategies to manage pressure, set boundaries, and build resilience in work or personal life.
- Obsessive-Compulsive Disorder (OCD): Techniques to challenge intrusive thoughts and reduce compulsive behaviours.
- Post-Traumatic Stress Disorder (PTSD) & Trauma: Structured support to process difficult experiences and reduce flashbacks or hypervigilance.
- Sleep Difficulties: CBT for Insomnia (CBT-I) addresses the thoughts and habits that disrupt restful sleep.
- Anger & Emotional Regulation: Tools to recognise triggers, pause reactive responses, and communicate more effectively.
- Low Self-Esteem & Confidence: Challenge self-critical beliefs and build a more compassionate, realistic self-view.
- Relationship Strain: Understand interaction patterns and develop healthier communication skills.
- Chronic Pain & Health Anxiety: Manage the emotional impact of long-term conditions and reduce distress around health worries.
Common Conditions CBT Can Help Address
You don’t need a formal diagnosis to benefit from CBT in Lincoln. Many clients seek support for:
- Work-related stress or career uncertainty.
- Grief, loss, or major life changes.
- Perfectionism, people-pleasing, or boundary-setting.
- Navigating neurodivergence (ADHD, autism) alongside anxiety or low mood.
“CBT doesn’t erase life’s difficulties—but it gives you the skills to face them with clarity, courage, and control.”
Is CBT right for you?
Understanding the link between thoughts, feelings, and behaviours.
If you are looking for practical, goal-focused counselling in Lincoln, CBT with Fiona Jane Therapy offers a clear, collaborative path forward. During your initial consultation, we’ll discuss your goals and tailor an approach that works for your needs—whether you prefer face-to-face sessions in Lincoln, online CBT across Lincolnshire, or telephone support.
How it helps anxiety: CBT is highly effective for managing specific symptoms and breaking cycles of worry. We work together to identify unhelpful thinking habits (such as catastrophising) and replace them with more balanced perspectives. You will leave sessions with practical tools and exercises to manage panic, reduce avoidance, and change behavioural patterns in your daily life.
Important! In Crisis?
- Call Samaritans free, 24/7, on 116 123
- Text SHOUT to 85258 for immediate crisis support
- Visit samaritans.org for confidential listening
About Fiona Jane
Fiona offers integrative counselling and coaching for relationships, anxiety, depression and wellbeing—online and across Lincolnshire.
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Thought Records
A Thought Record is a structured worksheet that helps you capture a distressing situation, the automatic thoughts that arose, the emotions you felt, and then challenge those thoughts with evidence. Over time, this practice builds mental flexibility and reduces the power of negative automatic thoughts.
Behavioural Activation
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The Anxiety Ladder
This tool helps you tackle avoidance by breaking a feared situation into a hierarchy of small, manageable steps. You start with the least anxiety-provoking step and only move up when you feel ready. This systematic approach rewires the brain’s fear response and builds lasting confidence.
CBT FAQ's
CBT at Fiona Jane Therapy
Is CBT suitable for me if I've tried counselling before without success?
Is CBT suitable for me if I've tried counselling before without success?
Yes. CBT’s structured, skills-based approach can be particularly helpful if you felt previous therapy lacked direction or practical tools. At Fiona Jane Therapy, I blend CBT techniques with a person-centred foundation, ensuring you feel heard while actively working towards change.
How is CBT different from other types of counselling in Lincoln?
How is CBT different from other types of counselling in Lincoln?
Do I need to "think positively" for CBT to work?
Do I need to "think positively" for CBT to work?
Not at all. CBT isn’t about forced optimism. It’s about developing balanced thinking—recognising distortions (like catastrophising or black-and-white thinking) and replacing them with thoughts that are more accurate and helpful. The goal is realism, not positivity.
How many sessions of CBT in Lincoln will I need?
How many sessions of CBT in Lincoln will I need?
This varies by individual and by goal. Some clients find 6–8 sessions sufficient for a specific issue like a phobia; others benefit from 12–20 sessions for more complex or long-standing difficulties. We will review progress regularly and adjust the plan together.
Can I access CBT online if I live outside Lincoln but still in Lincolnshire?
Can I access CBT online if I live outside Lincoln but still in Lincolnshire?
Absolutely. Fiona Jane Therapy provides online CBT for clients across Lincolnshire, including Skegness, Louth, Horncastle, Market Rasen, and beyond. The effectiveness of online CBT is well-supported by research, and many clients appreciate the convenience and comfort of remote sessions.
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Services Provided
Counselling
Explore your feelings in a safe, confidential space—gain clarity and healing
CBT
Rewire unhelpful thoughts, reduce anxiety, and build lasting emotional resilience
Hypnotherapy
Gentle, solution-focused sessions to reduce stress, break unhelpful patterns, create lasting change
Life Coaching
Create a life filled with purpose, cultivate lasting joy, align your daily actions with your deepest ambitions
Business Coaching
Strengthen leadership and professional performance, achieve sustainable work-life harmony
Business Coaching
Strengthen leadership and professional performance, achieve sustainable work-life harmony