Cognitive Analytic Therapy:

A therapy built around you

Cognitive Analytic Therapy, or CAT, is a collaborative, time-limited talking therapy that helps you understand and change the patterns of thinking, feeling and behaviour that are keeping you stuck.

It was developed in the UK in the 1980s, within the NHS, and has a strong tradition of making psychological help accessible, practical and genuinely useful. It draws on ideas from both cognitive psychology and psychoanalytic thinking, bringing together the best of both worlds.

Where your difficulties come from

CAT is based on a powerful and compassionate idea: that the ways we learned to survive and relate as children and young people become the patterns we carry into adult life. Patterns that made sense once, when we were small, or when our world felt unsafe, can become obstacles as adults.

Perhaps you learned that showing vulnerability leads to rejection. Perhaps you learned to put everyone else’s needs before your own. Perhaps you cope with pain by withdrawing, or by pushing people away before they can leave you. These aren’t character flaws, they’re adaptations. And they can be understood and changed.

What makes CAT different from other therapies

Many people come to CAT having already tried other approaches. CAT often reaches parts that other therapies don’t, because it doesn’t just address what you’re thinking right now, it explores the deeper relational patterns that drive those thoughts and feelings in the first place.

Unlike open-ended psychotherapy, CAT is structured and time limited. You’ll always know where you are in the process. And unlike purely symptom-focused approaches, CAT gives you a real understanding of yourself, not just tools to manage distress, but insight into why you feel the way you feel.

How CAT Works The journey through Cognitive Analytic Therapy 1 Free Initial Call A short, no-obligation phone conversation (around 15–20 minutes) to talk about what's brought you to therapy, with no pressure to commit. 2 Assessment Session A fuller conversation exploring your history and current difficulties, and checking that CAT is the right approach for you at this time. 3 Reformulation Phase Together, we build a shared understanding of your patterns — using a personal Reformulation Letter and a visual map (the SDR) that you can refer back to. A questionnaire beforehand helps identify common patterns. 4 Recognising & Changing Patterns The active middle phase. You'll start noticing the patterns we've identified in everyday life — and in the therapy room — and practise different ways of responding. A diary between sessions can help keep the work alive. 5 Ending — the Goodbye A considered ending, thought about from the very start. Each of us writes a Goodbye Letter, reflecting on what's changed, what remains, and what the ending means. 6 Follow-up Sessions Check-ins at one month and three months after therapy ends — a safety net to consolidate progress and address anything new that's emerged. The Tools of CAT Reformulation Letter Your story, understood and reflected back with care SDR Map A visual diagram of your patterns, built together Goodbye Letter A meaningful, considered close to the work Typically 16–24 weekly sessions of 50 minutes, tailored to your needs Jennie Larsson Therapy · Cognitive Analytic Therapy

Letters and maps: the tools of CAT

One of the things that many clients find deeply helpful, is CAT’s use of written letters and visual diagrams.

The Reformulation Letter

Early in therapy, I will write you a letter. It’s a personal, compassionate account of your story, how I understand what you’ve been through, what patterns have developed, and what we might focus on changing. Many people find this one of the most meaningful parts of therapy: to have their story reflected back to them with care and clarity.

The CAT ‘Map’

Together, we create a visual map that shows the patterns we’ve identified and how they connect. It’s a practical tool you can refer back to between sessions, and it becomes a kind of personal guide for understanding your own responses.

The Goodbye Letter

At the end of therapy, we each write a goodbye letter, reflecting on what’s been achieved, what’s still to come, and what the ending of our work means.

How long does it take?

CAT is typically offered over 16 to 24 sessions depending on the individual needs. Sessions are weekly and last 50 minutes. Following the end of regular therapy, follow-up sessions are offered to support the changes you’ve made. We would collaboratively agree the number and timeframe for follow-up sessions to ensure it meets your needs.

This structured, time-limited nature is one of CAT’s great strengths: it gives therapy a shape and a purpose, and helps both of us stay focused on what matters most to you.

Request a Consultation

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