One of the therapy models I use is CBT. It’s different from simply talking through your problems. While support and understanding are part of our work together, this is an active, structured, skills-based approach, rooted in Cognitive Behavioral Therapy (CBT). The focus is on identifying unhelpful patterns in your thoughts and behaviors, and learning practical strategies to change them.

It’s an active, skills-based therapy

CBT is not about endlessly analyzing the past. Instead, we explore how past experiences may be shaping the way you think, feel, and act today—and focus on building skills to shift those patterns in the present.

• We’ll practice techniques in session and you’ll be invited to try them in daily life.

• Just like exercising a muscle, these skills get stronger with consistent use.

It’s about patterns—and how to change them

In CBT, we look at the connection between your thoughts, feelings, and behaviors. Sometimes, old thought habits can keep you stuck in cycles of worry, avoidance, or self-criticism. Together, we’ll:

• Notice unhelpful thinking patterns when they show up

• Test them against reality (Are they accurate? Are they helpful?)

• Practice more balanced ways of thinking

• Build coping strategies that help you respond differently

It’s structured and goal-oriented

CBT has a clear framework. We’ll set goals together and work step by step toward them. Each session has a focus, and we’ll regularly check in on what’s helping and where we need to adjust. You can expect:

• Practical tools you can apply right away

• Strategies tailored to your unique challenges

• A roadmap that keeps therapy moving in the direction you want

It helps with anxiety about the future

Worry often pulls us into imagining the worst-case scenarios. CBT helps you step back, test those fears, and focus on what you can control.
We’ll work on:

• Catching worry loops before they spiral

• Breaking big fears into manageable steps

• Building tolerance for uncertainty (so the “what ifs” don’t run your life)

• Practicing calming strategies that help you feel grounded in the present

It’s collaborative

CBT works best as a partnership. You bring your experiences; I bring evidence-based tools. Together, we adapt strategies to your life so they’re realistic and sustainable.

You are always in charge

I may invite you to try new ways of thinking or acting, but nothing is forced. If something feels overwhelming, we’ll slow down or adjust. You set the pace, and I’ll support you along the way.

Why CBT works

CBT is one of the most well-researched forms of therapy, proven effective for concerns like anxiety, depression, stress, and many other challenges. By learning to shift unhelpful thoughts and behaviors, you gain practical tools to navigate life more effectively.

You can think of it like this:

• Anxiety and negative thoughts are like smudged glasses that distort your view.

• CBT helps clean the lenses—not to make life perfect, but to see more clearly and choose responses that move you toward the life you want.