At first glance NLP and cognitive behavioural therapy (CBT) sound alike. Both talk about thoughts, reframing, goals and imagery. Both promise change. The difference lies in where they came from and how much they have been tested.
What CBT is
CBT grew out of behaviour therapy and the cognitive therapy developed by Aaron Beck from the 1960s. It is a structured, time-limited talking therapy that looks at how thoughts, feelings and behaviour interact. Typical methods include:
- Cognitive restructuring: testing and balancing unhelpful thoughts
- Behavioural experiments: trying things to check predictions
- Graded exposure: facing fears step by step
- Activity scheduling and problem solving
It is delivered by trained and usually regulated professionals, and has been tested in a very large number of trials.
What NLP is
A set of techniques and communication ideas from the 1970s, taught in courses and used in coaching, training and some therapy-like settings (see NLP part 1). It has no regulatory body and little research support (see NLP part 2).
Side by side
| CBT | NLP | |
|---|---|---|
| Origin | Academic psychology and psychiatry | Modelling of therapists, 1970s |
| Evidence | Hundreds of trials across many conditions | Few studies, mostly weak or negative |
| Practitioners | Regulated, with accredited training | Unregulated, short courses |
| Recommended by NICE | Yes, for conditions including anxiety disorders and depression | No |
| Typical use | Treating mental health conditions | Coaching, communication, personal goals |
| Length | Often 6–20 sessions | Varies widely |
What they share
- Goals first. Both ask what you want to change.
- Reframing. CBT’s cognitive restructuring is similar to NLP’s reframing.
- Imagery. Both use imagery, though CBT is more cautious about it.
- Practice. Both depend on doing things between sessions.
Because of the overlap, a good NLP coach and a CBT therapist may sound similar in the room. The difference is the evidence and the safeguards.
Where hypnosis fits
Hypnosis is often combined with CBT, and research suggests this can add a little benefit (see hypnosis series, parts 4 and 43). That is called cognitive hypnotherapy or CBT with hypnosis. Hypnosis is a different tradition from NLP, with its own research.
How to choose
- For a diagnosed condition such as anxiety disorder, depression, OCD or PTSD, choose an evidence-based therapy, usually CBT or another treatment your GP or specialist recommends.
- For everyday goals such as confidence, communication or career change, NLP-style coaching is unlikely to harm and may help, especially if the coach is good.
- If you’re unsure, speak to your GP first.
The bottom line
NLP and CBT overlap in method but not in evidence. If your problem is a health problem, pick the treatment that has been tested.
Next in the series: Choosing an NLP Course or Practitioner: Questions to Ask First
This article is for general information and is not medical advice.