How many CBT sessions will I need?

Most people see real progress in 8 to 16 sessions. Some issues like specific phobias can shift in as few as 6. More complex problems like PTSD or personality disorders may take 16 to 24 sessions. I'll give you an honest estimate after our first proper session together.

What happens in the first CBT session?

The first session is an assessment. I'll ask about what's brought you here, your history, and what you want to change. You'll do most of the talking. By the end, I'll explain how I think CBT can help and give you a rough idea of how many sessions we might need. No pressure, no jargon.

Is CBT just positive thinking?

No. That's a common misunderstanding. CBT isn't about thinking happy thoughts. It's about learning to spot when your thinking is distorted or unhelpful and developing more accurate, balanced ways of seeing things. Sometimes that means accepting difficult truths rather than sugarcoating them.

Do I have to do homework between sessions?

There's usually work to do between sessions, yes. Nothing massive. It might be keeping a thought diary, testing out a new behaviour, or practising a technique we've covered. The people who do the between-session work consistently get better results. That's not opinion, it's what the research shows.

Can I use CBT alongside medication?

Absolutely. CBT and medication work well together for many conditions. I work alongside GPs and psychiatrists regularly. If you're on medication and considering therapy, or the other way around, we can talk about how they complement each other.

What's the difference between CBT and counselling?

Traditional counselling tends to be more open-ended and exploratory. CBT is structured, goal-focused, and time-limited. We identify specific problems, set clear targets, and use proven techniques to get you there. You'll learn skills you can keep using long after therapy ends. Both approaches have their place, but CBT has the strongest evidence base for most common mental health conditions.

CBT Therapy in Chester | Cognitive Behavioural Therapy

I'm Andrew Cheers. I've been a practising CBT therapist for 13 years. Before that, I served in the RAF. I set up Headstart Mental Health because I believe good therapy shouldn't involve a six-month waiting list or cost a fortune.

If you're looking for CBT in Chester, you're in the right place. I work with adults and young people dealing with everything from anxiety and depression to PTSD, OCD, eating disorders and addiction. Sessions run from my clinic in Chester, and I also offer online therapy for people across Cheshire, the Wirral, North Wales, Liverpool and Manchester.

What CBT actually is

Cognitive Behavioural Therapy is one of the most researched and evidence-based forms of talking therapy in the world. The NHS recommends it. NICE guidelines back it. It works.

The basic idea is straightforward. How you think affects how you feel, and how you feel affects what you do. When you're struggling with your mental health, you get stuck in patterns. Negative thoughts trigger difficult emotions which lead to unhelpful behaviours which reinforce the negative thoughts. Round and round.

CBT gives you practical tools to interrupt that cycle. Not by pretending everything is fine. By learning to identify when your thinking has become distorted, testing those thoughts against reality, and building new habits that move you forward instead of keeping you stuck.

It's not about lying on a couch talking about your childhood for years. It's structured. It's collaborative. And it's focused on getting you to a place where you don't need me anymore.

What a typical session looks like

Sessions last 50 to 60 minutes. The first one is different from the rest. That's the assessment, where I get to understand what's going on and you get to decide whether you feel comfortable working with me.

After that, sessions follow a loose structure. We'll check in on how your week's been. We'll review any between-session work. Then we'll focus on a specific problem or technique. That might be challenging a particular thought pattern, practising a relaxation technique, planning a behavioural experiment, or processing a difficult memory.

I don't do silence for the sake of it. I don't nod mysteriously while you wonder what I'm thinking. I'll be straight with you. If something isn't working, I'll say so and we'll try a different approach.

Conditions I treat with CBT

Over 13 years, I've treated a wide range of mental health conditions using CBT. Here are the areas I work with most:

Anxiety including generalised anxiety, social anxiety, health anxiety and panic disorder
Depression from mild to severe, including persistent depressive disorder
PTSD and trauma including complex trauma and military-related PTSD
OCD using specialist Exposure and Response Prevention techniques
Eating disorders including anorexia, bulimia and binge eating disorder
Personality disorders with a focus on BPD/EUPD and schema work
Addiction covering substance misuse and behavioural addictions
Self-confidence and self-esteem issues
Support for military veterans from a fellow veteran who understands service life

If your particular issue isn't listed above, get in touch anyway. Chances are I've worked with it before.

How many sessions will I need?

I know you want a straight answer. Here's the honest one: it depends.

For a specific phobia, we might sort things out in 6 sessions. For anxiety or depression, 8 to 16 sessions is typical. For more entrenched problems like PTSD, OCD, eating disorders or personality disorders, you're looking at 12 to 24 sessions. Sometimes longer.

I won't keep you in therapy a single session longer than you need. I'll give you a realistic estimate after the first session, and we'll review progress regularly. If things aren't moving, I'll tell you. I'd rather refer you to someone who can help than waste your time and money.

What makes my approach different

I've worked in NHS mental health services, military settings, and private practice. I've sat with people in crisis and I've supported people through slow, steady recovery. That breadth of experience matters because no two people are the same, even when they have the same diagnosis on paper.

I don't follow a rigid script. I use evidence-based techniques, but I adapt them to the person in front of me. If you're a visual thinker, we'll draw things out. If you learn by doing, we'll focus on behavioural experiments. If you need more structure, I'll provide it. If you need space, I'll give it.

I'm also a veteran. I served in the RAF. That means I understand military culture in a way that textbooks don't teach. If you're a veteran, a serving member, or blue light personnel, I get it. You don't have to explain the basics.

I have extensive experience working with neurodivergent clients of all ages, including people with ADHD and autism. I regularly support newly diagnosed adults and children who are navigating what a diagnosis means for them, alongside the anxiety, low mood, or emotional dysregulation that often accompanies neurodivergence. CBT adapts well to neurodivergent minds when it's delivered by someone who understands the profile.

Pricing

Standard sessions cost £60 for 50 to 60 minutes. That's competitive for the level of experience you're getting.

I offer concessions for military veterans, serving personnel, and blue light workers. If you've served your community, the least I can do is make therapy more accessible. Ask me about this when you get in touch.

I don't believe cost should be a barrier to getting better. If you're struggling financially, talk to me. I'd rather work something out than see you go without support.

How to book

The first step is a free 15-minute phone consultation. No commitment. No pressure. It's just a conversation where you can tell me a bit about what's going on and I can explain whether I think I'm the right fit.

You can book through the contact page or call me directly on 07469 870 295.

I know reaching out takes guts. Most people put it off for months before making that first call. But here's the thing: therapy works. The evidence is clear. And the sooner you start, the sooner things change.

CBT Therapy in Chester