A structured, collaborative counselling approach that explores how thoughts, feelings, behaviours, and coping patterns connect, offered in person and virtually across Alberta. Registered Psychologists regulated by the College of Alberta Psychologists (CAP), Certified Canadian Counsellors (CCCs) regulated by the Canadian Counselling and Psychological Association (CCPA), and Registered Social Workers regulated by the Alberta College of Social Workers (ACSW), In-person in Edmonton and St. Albert, Virtual across Alberta.

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You Might Be Wondering Whether CBT Is Right for You

You may have heard CBT mentioned by a doctor, a friend, or a website, and part of you is still unsure whether it applies to what you are going through. Maybe what you are dealing with does not feel dramatic enough to bring to a therapist. Maybe you have already tried to think your way out of it, and you are wondering whether talking about it would actually change anything.

You might notice that stress sits in your body long after the situation has passed, or that certain thoughts loop in ways you cannot seem to interrupt. You may find yourself avoiding things that used to feel manageable, or going through your day on autopilot while something heavier runs underneath. Some people describe it as feeling stuck without being able to point to a single clear reason why.

These patterns are common. They do not mean something is permanently wrong with you. They reflect the ways your mind and body have learned to respond to pressure, uncertainty, or difficult circumstances. Many people recognize these patterns only once they begin looking at them with the support of another person.

If any of this sounds familiar, you may find it useful to read on and see whether this type of support feels relevant. This page explains what CBT involves, how sessions work, what the evidence shows, and how to get started if you choose to.

Who This Service May Be a Good Fit For

CBT may be a helpful starting point if you are:

• Experiencing worry, overthinking, or recurring stress that interferes with daily life
• Dealing with low mood, self-criticism, or a persistent sense of being stuck
• Noticing avoidance patterns that keep you from doing things you value
• Coping with sleep difficulties, health-related stress, or chronic pain
• Looking for practical strategies alongside space to reflect and process
• Wanting to understand how your thoughts, feelings, and behaviours interact
• Seeking support for a young person who may benefit from structured therapeutic tools

When a Different Type of Support May Be More Appropriate

CBT is one approach among many, and it is not the right fit for every situation. You may benefit from a different service if:

• You are in immediate danger or crisis. Please see the crisis resources below.
• You need a formal psychological assessment or diagnosis. Psychological assessments are a separate service at Wholesome Psychology.
• You are looking for legal, forensic, or court-mandated evaluation services, which fall outside the scope of this counselling service.
• You are seeking perpetrator intervention programming, which requires a specialized referral pathway.

Crisis Resources

If you or someone you know needs immediate support, the following resources are available 24 hours a day, 7 days a week. Wholesome Psychology is not an emergency or crisis service.

• 911 for immediate danger
• Alberta Mental Health Help Line: 1-877-303-2642 (24/7)
• Crisis Text Line: Text HOME to 741741

Wholesome Psychology is not an emergency or crisis service.

What Cognitive Behavioural Therapy Is

Cognitive behavioural therapy is a structured and collaborative form of talk therapy. It focuses on the connections between thoughts, emotions, behaviours, and physical or coping responses. Rather than exploring the past in open-ended ways, CBT tends to be present-focused, looking at patterns that are active in your life right now and exploring how they can shift.

CBT is not about forcing positive thinking or replacing one set of thoughts with another. It is about building awareness of patterns that may not be serving you well, and experimenting with alternatives at your own pace. Sessions are collaborative. Your therapist works with you, not on you.

CBT is not a legal service, an investigative process, or a crisis intervention. This service does not include psychological assessments, which are offered separately. The pace of therapy is set by you, not the therapist. What you share in sessions is confidential, with specific legal and ethical limits explained during your first appointment.

Signs That Thought and Behaviour Patterns May Be Affecting You

You do not need a diagnosis to benefit from CBT. Many people reach out because they notice patterns that feel difficult to change on their own. Some common experiences include:

• Persistent worry or overthinking that does not resolve even when circumstances improve
• A sense of heaviness, low motivation, or emotional flatness that lingers from day to day
• Harsh self-criticism or an inner voice that holds you to standards you would never apply to someone else
• Avoiding situations, conversations, or activities that used to feel manageable
• Difficulty sleeping, or waking with a sense of dread before the day has started
• Physical tension, stomach discomfort, or fatigue that does not have a clear medical cause
• Relying on habits or routines that offer short-term relief but create longer-term problems
• Feeling disconnected from the people around you, even when relationships are stable

These are common responses to stress, uncertainty, and difficult life circumstances. They do not mean something is permanently wrong. Structured support like CBT can help you understand these patterns and find responses that feel more workable.

How Treatment Works Here

• Find your therapist. Use the Match Tool or browse therapist profiles to find someone whose background and approach feel like a good fit. You can also call the admin team at 780-904-4880 for guidance.
• Book your first session. Your first appointment includes a conversation about confidentiality, consent, and your goals. It is an opportunity to share what brought you in and to ask any questions you have about the process.
• Build your plan together. You and your therapist co-create a therapeutic plan based on what matters to you. This plan evolves as you progress and as your needs change.
• Ongoing sessions. Sessions are typically 50 minutes, scheduled weekly or bi-weekly depending on what works for you. Frequency can be adjusted at any time.
• Progress check-ins. Your therapist reviews progress with you regularly. If something is not working, the plan adapts. Your voice matters at every stage.

There is no fixed number of sessions. Therapy is collaborative, and you remain in control of the pace and direction of your work together.

Evidence and Approaches

CBT is among the most widely studied forms of psychotherapy. The evidence base includes systematic reviews, clinical guidelines, and meta-analyses across a range of concerns. Below is a summary of what the research shows for several areas where CBT is commonly applied.

CBT for Anxiety and Worry

What it helps with: CBT may help people who experience persistent worry, nervousness, or avoidance patterns that interfere with daily functioning.

Evidence summary: A review of meta-analyses found that CBT demonstrated strong support as an intervention for anxiety-related concerns, with evidence drawn from multiple controlled trials (Hofmann, Asnaani, Vonk, Sawyer, & Fang, 2012). The Centre for Addiction and Mental Health (CAMH) describes CBT as a well-established approach for anxiety that focuses on present-day patterns (CAMH, n.d.).

Limitations: Individual responses vary. Some people may benefit more from a combination of approaches or may require longer-term support.

CBT for Low Mood and Depression

What it helps with: CBT may help people experiencing persistent low mood, reduced motivation, or patterns of self-criticism.

Evidence summary: The National Institute for Health and Care Excellence (NICE) includes CBT as a recommended psychotherapy option for adults experiencing depression, within guideline-based care pathways (NICE, n.d.). Meta-analytic evidence also supports CBT as effective for depressive symptoms across a range of populations (Hofmann et al., 2012).

Limitations: Not all individuals respond equally to CBT for depression. Severity, co-occurring concerns, and personal preference all influence outcomes.

CBT for Stress and Coping with Health Changes

What it helps with: CBT-informed strategies may support people managing chronic pain, health-related stress, or adjustment to significant life changes.

Evidence summary: The Public Health Agency of Canada (PHAC) identifies cognitive and behavioural strategies as part of a self-management approach for chronic pain (PHAC, 2023). These strategies focus on coping mechanisms and practical skill building rather than cure.

Limitations: CBT is not a treatment for the underlying medical condition. It may help with coping and daily functioning, but results depend on individual circumstances.

What Results to Expect

Recovery and change are not linear. Some people notice meaningful shifts within a few sessions. Others benefit from longer-term work that unfolds over months. There is no single timeline, and your experience will depend on factors including the nature of what you are working through, your current circumstances, and the fit between you and your therapist.

Some people find relief from just 2-3 sessions when working on a focused concern. Others prefer a longer period of support. Both are valid, and the pace is always yours to set.

No therapy guarantees outcomes. What CBT offers is a structured framework for understanding patterns and experimenting with new responses. For some people, this leads to noticeable changes in how they feel and function. For others, the benefits are more gradual. If CBT does not feel like the right fit, your therapist can discuss other options, or the admin team can help you connect with a different clinician or approach.

Confidentiality and Privacy

What you share in therapy is confidential. Your therapist is bound by the ethical standards and regulatory or association requirements applicable to their designation, including the Canadian Psychological Association (CPA) Code of Ethics and the College of Alberta Psychologists (CAP) for psychologists, where applicable.

In Alberta, client information is protected under the Health Information Act (HIA) and the Personal Information Protection Act (PIPA). These laws define how personal and health information is collected, used, and disclosed.

There are a limited number of situations where confidentiality may be overridden by law or ethical obligation:

• Risk of serious harm to yourself or others
• Suspected abuse or neglect of a child (mandatory reporting under Alberta law)
• A court order requiring disclosure of records

Your therapist will explain these limits clearly during your first session, before you share anything personal. You are welcome to ask questions about confidentiality at any point in the process.

Frequently Asked Questions

Do I have to describe everything I am going through in detail?

No. You share at your own pace. Some people prefer to start with present-day patterns and practical goals rather than detailed accounts of past experiences. Your therapist follows your lead and works with whatever you bring to each session. You are never required to share more than you are comfortable with.

Is what I share kept private?

Yes. Therapy is confidential, with a small number of legal and ethical exceptions, including situations involving risk of serious harm, suspected child abuse or neglect, or a court order. These limits are explained at the beginning of therapy. For more detail, see the confidentiality section above.

How many sessions will I need?

There is no fixed answer. Some people benefit from a focused period of short-term work. Others prefer ongoing support over a longer period. Your therapist reviews progress with you regularly, and the number of sessions can be adjusted based on what feels right.

What if the therapist is not the right fit?

Fit matters. The relationship between you and your therapist influences how useful therapy feels. If your current therapist does not feel right, the admin team can help you find a different clinician within the practice. New clients may access their first session at 50% off to help find the right therapeutic fit.

Can I access therapy online?

Yes. Virtual sessions are available for anyone located in Alberta. Sessions take place on a secure platform and follow the same confidentiality standards as in-person appointments. Many clients find virtual therapy a comfortable and effective option. Learn more about online counselling.

What is the difference between a psychologist and a counsellor?

Registered Psychologists hold a graduate degree in psychology and are regulated by the College of Alberta Psychologists (CAP). Certified Canadian Counsellors (CCCs) are regulated by the Canadian Counselling and Psychological Association (CCPA). Registered Social Workers are regulated by the Alberta College of Social Workers (ACSW). Mental Health Therapists hold relevant credentials and training but are regulated differently. All clinicians at Wholesome Psychology work within their scope of practice. The Our Therapists page outlines each clinician's background.

Do I need a referral?

No referral is needed. You can book directly through the online booking system, use the Match Tool, or call 780-904-4880.

Meet Your Clinicians

Wholesome Psychology's team includes Registered Psychologists, Registered Provisional Psychologists, Registered Social Workers, Certified Canadian Counsellors, Mental Health Therapists, and Student Therapists. All psychologists are registered with the College of Alberta Psychologists (CAP). Certified Canadian Counsellors (CCCs) are regulated by the Canadian Counselling and Psychological Association (CCPA), and Registered Social Workers are regulated by the Alberta College of Social Workers (ACSW). Provisional psychologists practise under the supervision of a senior registered psychologist.

Many clinicians at Wholesome Psychology have training in cognitive behavioural therapy and related approaches, including acceptance and commitment therapy, dialectical behaviour therapy, and mindfulness-based methods. You can review individual clinician profiles on the Our Therapists page or use the Match Tool for help choosing. For personalized guidance, call the admin team at 780-904-4880.

Children and Youth

Wholesome Psychology offers counselling for children, adolescents, and young people. CBT can be adapted for younger clients using age-appropriate language, activities, and tools. Therapists working with children and teens collaborate with caregivers to support the young person's environment alongside their individual work.

If you are considering CBT for a child or adolescent, the admin team can help you find a therapist with relevant experience. You can reach them at 780-904-4880 or through the Match Tool.

Getting Started

If you are considering CBT, the next step can be as simple as looking through therapist profiles or reaching out with a question. You do not need to have everything figured out before making contact.

• Book a session online
• Match with a therapist
• Call: 780-904-4880
• Email: info@wholesomepsychology.ca
• Learn more about getting started

New clients may access their first session at 50% off to help find the right therapeutic fit.

Starting the conversation is enough.

References

• Centre for Addiction and Mental Health. (n.d.). Cognitive-behavioural therapy (CBT). Retrieved May 2, 2026, from https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/cognitive-behavioural-therapy
• Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440. https://doi.org/10.1007/s10608-012-9476-1
• National Institute for Health and Care Excellence. (n.d.). Depression in adults: Treatment and management. https://www.nice.org.uk/guidance/ng222
• Public Health Agency of Canada. (2023). About chronic pain. https://www.canada.ca/en/public-health/services/diseases-conditions/about-chronic-pain.html