Cognitive Behavioral Therapy (CBT)
Shifting unhelpful thoughts to change feelings and behaviors
Cognitive Behavioral Therapy (CBT) is an evidence-based, structured therapy focused on the link between your thoughts, feelings, and behaviors. The effectiveness of this therapeutic method is globally recognized and backed by extensive research. CBT helps you recognize unhelpful thinking patterns — like catastrophizing, all-or-nothing thinking, or mind-reading — and replace them with more realistic, balanced perspectives. It also addresses behaviors that contribute to distress, helping you gradually face challenges rather than avoid them.
Sessions focus on learning practical skills, applying them in everyday life, and building confidence in your ability to manage difficulties. As these skills are practiced and strengthened over time, many clients find they begin to feel more confident managing challenges as they arise in daily life.
Anxiety, chronic worry, and panic
Depression or low mood
Stress and burnout
OCD and intrusive thoughts
Phobias and avoidance patterns
What does CBT help with?
CBT can help with a wide range of concerns, including:
Anxiety, chronic worry, and panic
Depression or low mood
Stress and burnout
OCD and intrusive thoughts
Phobias and avoidance patterns
Perfectionism and self-criticism
Sleep difficulties
Emotional overwhelm or difficulty managing reactions
Unhelpful thinking patterns that keep you stuck
Perfectionism and self-criticism
Sleep difficulties
Emotional overwhelm or difficulty managing reactions
Unhelpful thinking patterns that keep you stuck
Identification with every point listed is not required to benefit from treatment. Even if your circumstances vary, DBT can be a powerful resource if you find it challenging to comprehend, endure, or effectively navigate the emotions of daily life.
What is Involved?
A CBT session is highly collaborative and structured. You and your therapist will set an agenda for the hour, creating a plan for the session. You will review "homework" from the previous week, and dive into a current problem that you identify you want to work on.
Sessions may include:
Catching Your "Thinking Traps"
Name and label thought patterns in real-time that are biased, exaggerated, or unfair ways of looking at a situation.
Putting Your Thoughts on Trial
Gathering and looking at the evidence for and against our automatic beliefs to come to our own balanced conclusions.
Cognitive Restructuring
Reframing distorted thinking in real-time to change how we feel or to act more effectively or in a balanced way.
Thought Records
Written logs that help you identify and challenge negative automatic thoughts.
Behavioral Activation
Gradually reengaging with activities to improve mood, especially useful for depression.
Exposure
Face feared situations gradually and safely to reduce anxiety.
Skills Practice
Track progress by practicing the skills in your daily life, not just the therapy room.
What does a typical session look like?
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You and your therapist review what has come up since the last session, including challenges, stressors, and moments where CBT skills were used.
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Together, you look at the connection between thoughts, emotions, and behaviors in specific situations.
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You practice strategies for shifting unhelpful thoughts, responding differently to situations, or managing emotions more effectively.
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You and your therapist translate what you’ve learned into practical steps for situations coming up in your week.
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At the end of the session, you and your therapist will collaborate on a small assignment to practice the skill throughout the week before the next session.
Want practical, skills-based therapy
Prefer structure and clear goals
Want tools you can use outside of session
Feel stuck in cycles of emotion, avoidance, or low mood
Want practical, skills-based therapy
Prefer structure and clear goals
Want tools you can use outside of session
Feel stuck in cycles of emotion, avoidance, or low mood
Notice repeated patterns in thoughts or behaviors
Want to build confidence managing challenges independently
Are looking for a more short-term, focused approach
Who benefits most?
CBT is generally a good starting point for many people because it's practical, well-researched, and works for a broad range of issues. It's particularly effective if you're comfortable with some structure, willing to do practice between sessions, and want to understand the connection between your thoughts and how you feel.
CBT may be especially helpful if you:
Notice repeated patterns in thoughts or behaviors
Want to build confidence managing challenges independently
Are looking for a more short-term, focused approach
CBT may be a good match if you notice that your thoughts tend to spiral into worst-case scenarios, or that you frequently avoid situations that make you uncomfortable. If your inner voice is highly critical or you find yourself interpreting events in ways that consistently leave you feeling worse, CBT directly targets those patterns.
CBT is not about having to “think yourself out of it.” It’s about building skills so you can respond differently when difficult thoughts, emotions, or situations show up.
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