CBT can help balance your feelings and your thoughts and your behaviour. CBT in Amsterdam at Adam Harris Psychology

Understanding CBT: a practical approach to shifting thoughts, emotions, and behaviour

ByAdam Harris

At my practice in Amsterdam, I often work with clients who are struggling with patterns of thinking and behaviour that feel stuck. Whether it’s persistent anxiety, low mood, or ongoing self-doubt, many people come to therapy feeling overwhelmed by their internal experience. One evidence-based approach I frequently draw upon is Cognitive Behavioural Therapy, or CBT—a practical, goal-oriented method that helps people better understand the connection between their thoughts, feelings, and behaviours.

In this article, I want to explain what CBT is, how it works, and why it can be especially helpful for expats and international residents here in the Netherlands who are seeking therapy in English.

What Is CBT?

Cognitive Behavioural Therapy is a structured, time-limited form of psychotherapy that focuses on identifying and changing unhelpful patterns of thinking (the “cognitive”) and behaviour (the “behavioural”). The basic idea is that how we think about a situation affects how we feel and how we act—and that by changing our thinking and behaviour, we can improve our emotional well-being.

CBT is a collaborative process. In therapy, we work together to become more aware of your thought patterns, identify where they might be inaccurate or unhelpful, and experiment with new, more adaptive ways of thinking and responding. Over time, this can lead to meaningful and lasting change.

Why CBT can be helpful for expats

Living abroad often brings exciting opportunities, but it can also present unique emotional and psychological challenges. From cultural adjustment and social isolation to language barriers and homesickness, expat life can intensify anxiety, stress, and low self-esteem.

For many clients I work with in CBT therapy in Amsterdam, the stressors of relocation can amplify pre-existing patterns of worry or self-criticism. CBT provides a concrete, structured approach to understanding how these patterns develop and how to shift them. It’s particularly well-suited to expats who appreciate practical tools, goal-setting, and clear strategies for managing distress.

What can CBT help with?

CBT has been extensively researched and shown to be effective in treating a wide range of issues, including:

  • Anxiety (including generalised anxiety, panic, social anxiety)
  • Depression and low mood
  • Stress and burnout
  • Negative self-talk and low self-esteem
  • Obsessive or ruminative thinking
  • Sleep difficulties
  • Health anxiety
  • Perfectionism
  • Relationship challenges (especially when influenced by unhelpful thinking styles)

It can also be a supportive framework for people navigating life transitions, such as moving to a new country, starting a new job, or adjusting to a major life event.

This image shows how meeting new people - expats - can cause social anxiety. CBT in Amsterdam with Adam Harris can help this.

What to expect in CBT Sessions

When we begin working together in CBT, we’ll start by identifying the problems you want to address and exploring the beliefs and habits that might be maintaining them. From there, we’ll develop a shared understanding of how your thoughts and behaviours interact—and begin to build new skills for coping, problem-solving, and emotional regulation.

Depending on your goals, CBT may involve:

  • Monitoring thoughts and identifying cognitive distortions
  • Behavioural experiments to test assumptions
  • Exposure to feared situations (for anxiety), such as returning to the office after burnout.
  • Developing self-compassion and resilience
  • Learning tools for managing stress and emotions

You don’t need to be an expert in psychology—just open to exploring your patterns and trying out new ways of responding to challenges.

returning to the office after burnout can cause anxiety, which can be treated with CBT.

English-speaking CBT therapy in the Netherlands

One of the difficulties many expats face when seeking therapy is finding a psychologist who speaks English and also understands the unique pressures of living abroad. At Adam Harris Psychology, I provide CBT therapy in Amsterdam and online across the Netherlands, with a focus on working with the international community.

My approach integrates CBT with other evidence-based methods such as EMDR and mindfulness-based strategies, depending on what’s most helpful for each client. I also offer couples therapy using the Gottman Method, which can complement individual CBT when relationship stress is part of the picture.

Final Thoughts

CBT is not about thinking positively or ignoring difficult emotions. It’s about gaining insight into how your thoughts shape your reality—and learning how to create space for new perspectives and more helpful responses. If you’re feeling stuck, overwhelmed, or just curious about how therapy might help, CBT offers a structured and supportive path forward.

If you’re looking for English-speaking CBT therapy in the Netherlands, feel free to get in touch. Whether online or in person, I offer a free 15-minute consultation to help you decide if therapy might be the right next step for you.