Service
CBT & third wave therapies
Practical therapy, adapted to real life
Overview
CBT focuses on changing the patterns that keep distress going, especially in thinking and behaviour. “Third-wave” therapies are modern extensions of CBT that add two additional ingredients: mindfulness and meaning. Rather than only challenging thoughts, they help you relate differently to your inner experience, build emotional regulation, and take values-based action. At Nenya, we integrate CBT with third-wave approaches such as ACT and DBT-informed therapy to support both symptom relief and longer-term psychological flexibility.
115
studies in an updated meta-analysis found CBT for adult depression outperformed control conditions (Hedges’ g = 0.71).
27
randomised placebo-controlled trials in a meta-analysis found CBT was efficacious for adult anxiety disorders (pooled Hedges’ g = 0.73; treatment response OR = 4.06).
43
randomised controlled trials in a meta-analysis found CBT for insomnia (CBT-I) produced a small average improvement in diary-measured total sleep time, equivalent to ~30 minutes more sleep at post-treatment.
Key differences
CBT (Cognitive Behavioural Therapy): identifies and shifts maintaining cycles of thoughts, feelings, and behaviours.
ACT (Acceptance and Commitment Therapy): builds psychological flexibility, reducing the struggle with inner experience while strengthening values-based action.
DBT-informed therapy: teaches practical skills for emotion regulation, distress tolerance, interpersonal effectiveness, and mindfulness.
When CBT and third-wave therapy can help
Anxiety and chronic worry
Panic and somatic anxiety patterns
Depression, low motivation, and rumination
Stress, burnout, and overwhelm
Emotion dysregulation and rapid mood shifts
Perfectionism, self-criticism, procrastination
Relationship conflict, boundary difficulties, rejection sensitivity
OCD-like patterns (where appropriate and within scope)
Trauma-related coping patterns (with stabilisation first)
Sessions are typically:
collaborative and active
structured without being mechanical
both reflective and practical
paced to your nervous system and your context
You can expect a mix of conversation, in-session practice, and planning for real-life situations.
How it works
1) Consultation and goals
We clarify what you want to change, what you want more of, and what has been maintaining the problem. We also discuss pacing, preferences, and practical constraints.
2) Shared formulation and plan
We map the maintaining cycle and decide what to target first. This may include anxious predictions, avoidance habits, rumination loops, emotional triggers, or relational patterns. We agree on a plan that is structured but not rigid.
3) Skill-building and behavioural experiments
We practise specific skills in session and apply them between sessions. This can include cognitive restructuring, graded exposure, behavioural activation, mindfulness and defusion practices, emotion regulation tools, and interpersonal strategies.
4) Consolidation and relapse prevention
We stabilise gains, anticipate setbacks, and build a personal maintenance plan. The aim is not perfect control, but durable flexibility.
FAQ
Learn about our interview process and anything
else you have in mind
Will I get homework?
Will I get homework?
I overthink everything. Will CBT make me analyse myself more?
I overthink everything. Will CBT make me analyse myself more?
What if my emotions feel too intense for CBT?
What if my emotions feel too intense for CBT?
Can this help with trauma?
Can this help with trauma?
How long does it take?
How long does it take?
References
References
Service
CBT & third wave therapies
We create a world with more founders and do work that will have an impact on the world today, tomorrow, and beyond
Overview
CBT focuses on changing the patterns that keep distress going, especially in thinking and behaviour. “Third-wave” therapies are modern extensions of CBT that add two additional ingredients: mindfulness and meaning. Rather than only challenging thoughts, they help you relate differently to your inner experience, build emotional regulation, and take values-based action. At Nenya, we integrate CBT with third-wave approaches such as ACT and DBT-informed therapy to support both symptom relief and longer-term psychological flexibility.
115
studies in an updated meta-analysis found CBT for adult depression outperformed control conditions (Hedges’ g = 0.71).
27
randomised placebo-controlled trials in a meta-analysis found CBT was efficacious for adult anxiety disorders (pooled Hedges’ g = 0.73; treatment response OR = 4.06).
43
randomised controlled trials in a meta-analysis found CBT for insomnia (CBT-I) produced a small average improvement in diary-measured total sleep time, equivalent to ~30 minutes more sleep at post-treatment.
Key differences
CBT (Cognitive Behavioural Therapy): identifies and shifts maintaining cycles of thoughts, feelings, and behaviours.
ACT (Acceptance and Commitment Therapy): builds psychological flexibility, reducing the struggle with inner experience while strengthening values-based action.
DBT-informed therapy: teaches practical skills for emotion regulation, distress tolerance, interpersonal effectiveness, and mindfulness.
When CBT and third-wave therapy can help
Anxiety and chronic worry
Panic and somatic anxiety patterns
Depression, low motivation, and rumination
Stress, burnout, and overwhelm
Emotion dysregulation and rapid mood shifts
Perfectionism, self-criticism, procrastination
Relationship conflict, boundary difficulties, rejection sensitivity
OCD-like patterns (where appropriate and within scope)
Trauma-related coping patterns (with stabilisation first)
Sessions are typically:
collaborative and active
structured without being mechanical
both reflective and practical
paced to your nervous system and your context
You can expect a mix of conversation, in-session practice, and planning for real-life situations.
How it works
1) Consultation and goals
We clarify what you want to change, what you want more of, and what has been maintaining the problem. We also discuss pacing, preferences, and practical constraints.
2) Shared formulation and plan
We map the maintaining cycle and decide what to target first. This may include anxious predictions, avoidance habits, rumination loops, emotional triggers, or relational patterns. We agree on a plan that is structured but not rigid.
3) Skill-building and behavioural experiments
We practise specific skills in session and apply them between sessions. This can include cognitive restructuring, graded exposure, behavioural activation, mindfulness and defusion practices, emotion regulation tools, and interpersonal strategies.
4) Consolidation and relapse prevention
We stabilise gains, anticipate setbacks, and build a personal maintenance plan. The aim is not perfect control, but durable flexibility.
FAQ
Learn about our interview process and
anything else you have in mind
Will I get homework?
I overthink everything. Will CBT make me analyse myself more?
What if my emotions feel too intense for CBT?
Can this help with trauma?
How long does it take?
References