CBT: what the research says

CBT has good evidence for low mood, anxiety, poor sleep and hot flushes, and some for long-term pain, IBS and stress.

What a session is

A talking therapy where a trained therapist helps you change unhelpful thoughts and habits. You usually have 5 to 15 sessions and practise skills between them.

What the research says

• Low mood: UK and WHO guidance name CBT among the first talking therapies for depression. Many studies agree, but it does not help everyone. Good evidence it helps · WHO, 2026 · NICE, 2022
• Worry and anxiety: CBT is the talking therapy with the most evidence for anxiety and is usually offered first in the UK. Long-term results are less studied. Good evidence it helps · WHO, 2026 · NHS, 2024 · NICE, 2011
• Sleep: CBT for insomnia (CBT-I) is the most strongly recommended approach for long-term poor sleep. It takes practice, and some people stop early. Good evidence it helps · NCCIH, 2024 · NHS, 2024 · NICE, 2022
• Menopause: UK guidance suggests menopause-specific CBT for hot flushes, night sweats and sleep. Symptoms mostly bothered women less; how big the benefit is remains unclear. Good evidence it helps · NICE, 2024 · NHS, 2026 · NHS, 2026
• Back, neck and long-term pain: CBT may help people cope with long-term pain. On average, studies found it eases pain and distress only a little. Some evidence it may help · NHS, 2026 · NICE, 2021 · Cochrane, 2020
• IBS (irritable bowel syndrome): UK guidance suggests CBT if IBS is long-lasting and other help has not worked. It may help you cope, especially when stress triggers symptoms. Some evidence it may help · NHS, 2025 · NICE, 2008
• Stress: CBT-style stress training may ease stress, studies in health workers found. Many studies were small, so confidence is low. Some evidence it may help · Cochrane, 2023 · NHS, 2026
• Grief: Studies have not shown that routine therapy helps everyone who is grieving. It may matter more when grief or low mood is not easing. Limited evidence · NHS, 2026 · WHO, 2013

More on each need: Lift your mood · Feel calmer · Sleep better · Menopause wellbeing · A relaxed body · Handle stress better · Grief and loss

Is it safe?

Facing difficult thoughts or fears can feel unsettling at first, so tell your therapist if it does. If you have bipolar disorder, psychosis or an eating disorder, talk to your GP first. NHS, 2025

Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

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Checked 17 October 2026. Next check by April 2027. How we rate the evidence.