Why CBT Deserves a Second Chance (Even If You Didn’t Like It Before)

Cognitive Behavioural Therapy (CBT) has a reputation. For some, it’s the golden standard of therapy—practical, structured and effective. For others, it feels like an overwhelming checklist of things to do, with little emotional depth. If you’ve tried CBT before and it didn’t click, you’re not alone. Many of my potential patients tell me they’re hesitant to do CBT again with me after trying and disliking it elsewhere. But before you write it off completely, let’s talk about why it might be worth a second chance.

Not All CBT Is the Same

One of the biggest misconceptions about CBT is that it’s the same experience across the board. The truth is, therapy is as much about the therapist as it is about the method. Different therapists bring different approaches, personalities and techniques into the room. One might focus heavily on worksheets and homework, while another might create space for deeper emotional exploration alongside CBT strategies. If you didn’t connect with CBT in the past, it might have been the therapist, not the therapy itself.

The Challenge of Doing the Work

CBT requires active participation—it’s designed to give you tools, not just a listening ear. For some, this can feel like hard work, especially if what you really want is to feel heard and supported. This is where resistance often comes in. If you’re used to traditional talk therapy, where you express your feelings and the therapist helps you process them, CBT’s structured approach might feel clinical at first. But here’s the thing: therapy isn’t about staying comfortable; it’s about growth. And growth requires effort. Are you willing to put in effort in your mental health?

The “Saviour Complex” in Therapy

It’s easy to fall into the trap of thinking therapy (any therapy) is a magic pill to fix your life’s problems. The idea that the right therapist or method will ‘fix’ everything can set you up for frustration. No therapist, no matter how skilled, can change your life for you with you just leaning back and letting the therapy wash over you. However, a therapist can guide, challenge and support, but the work is ultimately yours! Sometimes, resistance to CBT (or any structured therapy) comes from a subconscious desire for a quick fix, when in reality, healing is a process.

Giving It Another Go

If you’re still curious about therapy but hesitant about CBT, consider giving it another try. CBT has evolved and many therapists like me now integrate mindfulness, self-compassion and other modalities to make it more personalised.

No single therapy works for everyone, but if you’re seeking something practical and results-driven, CBT remains one of the most effective options out there. Just remember, therapy isn’t about finding a saviour—it’s about finding the tools and a way to get better.