Cognitive Behavioural Therapy

Fiona Jane - Lincoln

CBT - Therapy

Change Your Thoughts, Change Your Life: CBT in Lincoln

What is Cognitive Behavioural Therapy (CBT)?

"Structured, Goal-Focused Therapy to Help You Regain Control"

Cognitive Behavioural Therapy (CBT) is a structured, evidence-based talking therapy widely recognised for its effectiveness in treating anxiety, depression, phobias, OCD, PTSD, and stress-related conditions.

CBT operates on a simple but powerful principle: our thoughts, feelings, physical sensations, and behaviours are interconnected. When we get stuck in unhelpful thinking patterns or behavioural cycles, it can intensify emotional distress. CBT helps you identify these patterns and develop practical strategies to break them.

Unlike open-ended therapies, CBT is:

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"

At Fiona Jane Therapy, I deliver CBT within a flexible, person-centred framework. This means that while we use structured CBT techniques, the pace and direction of our work remain focused on your priorities and comfort.

I am not a “tick-box” therapist. We will collaborate to:

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.

Whether you are looking for CBT counselling in Lincoln, online therapy across Lincolnshire, or face-to-face support in Lincoln, I tailor each session to your unique context and goals.

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?

Cognitive Behavioural Therapy (CBT) is one of the most extensively researched and evidence-based talking therapies available. At Fiona Jane Therapy, I use CBT to support clients in Lincoln and across Lincolnshire with a wide range of emotional and psychological challenges.

Common Issues 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.

Inside a CBT Session:

May 21, 2026

How Insight, Structure and Collaboration Drive Change Many people feel apprehensive before starting therapy. Will I be judged? Will I

The Science Behind CBT

May 14, 2026

Why Cognitive Behavioural Therapy Is a UK Gold Standard When people search for effective mental health support, one acronym consistently

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

When we feel depressed or anxious, we often withdraw from activities that once brought pleasure or mastery. Behavioural Activation involves scheduling small, achievable activities that align with your values. This isn’t about “forcing positivity”—it’s about using action to shift mood and rebuild momentum.

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?

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?

While many therapies explore the past and focus on insight, CBT is more present-focused and action-oriented. It provides specific frameworks to change thinking and behaviour. That said, I practice integratively—so if deeper exploration feels necessary, we can incorporate that alongside CBT tools.

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?

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?

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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EXPLORE COUNSELLING SUPPORT

Other Ways I Can Support You

Explore other counselling services and therapeutic approaches with Fiona Jane

Cognitive Behavioural Therapy can offer practical ways to explore connections between thoughts, feelings and behaviour. You may also be looking for a different therapeutic approach, support with a particular difficulty or another way of accessing counselling.

IN-PERSON SUPPORT

Face-to-Face Counselling

Meet in person in Lincoln for confidential counselling in a dedicated therapeutic space where you can talk openly and at your own pace.

Explore Face-to-Face Counselling

FLEXIBLE SUPPORT

Online Counselling

Confidential video counselling that allows you to access professional therapeutic support from the privacy and comfort of your own space.

Explore Online Counselling

RELATIONSHIP SUPPORT

Couples Counselling

A supportive space for partners experiencing communication difficulties, recurring conflict, disconnection, trust issues or relationship change.

Explore Couples Counselling

FAMILY RELATIONSHIPS

Family Counselling

Support for families experiencing communication difficulties, conflict, changing relationships, loss or feeling disconnected from one another.

Explore Family Counselling

THERAPEUTIC APPROACH

Person-Centred Counselling

A compassionate and non-judgemental approach where you have space to explore your thoughts, feelings and experiences at your own pace.

Explore Person-Centred Counselling

FLEXIBLE APPROACH

Integrative Counselling

A flexible way of working that can draw on different therapeutic approaches according to you, your experiences and what you need.

Explore Integrative Counselling

ANXIETY SUPPORT

Anxiety Counselling

Counselling support for anxiety, worry, overthinking, fear, panic and the feeling that your mind rarely switches off.

Explore Anxiety Counselling

EMOTIONAL SUPPORT

Depression Counselling

A supportive place to talk about low mood, emptiness, loss of motivation, isolation and feeling disconnected from yourself or life.

Explore Depression Counselling

GRIEF & LOSS

Bereavement Counselling

Compassionate counselling for grief, loss and the emotional and practical changes that can follow the death of someone important to you.

Explore Bereavement Counselling

NOT SURE WHERE TO START?

You don't need to know which type of counselling or therapeutic approach you need.

You may recognise yourself in more than one of these areas. We can begin with what is happening for you now and explore the kind of support and way of working that may be helpful.

Contact Fiona