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Cognitive Behavioral Therapy
Reframe the story. Rewrite the outcome.
When your mind is constantly spiraling, itâs hard to feel in control.
Your life looks good on paperâbut your thoughts tell another story.
You overthink. You over-prepare. You question every decision after you make it.
Thereâs always another mental tab openâworst-case scenarios, self-criticism, what-ifs, what-did-I-do-wrongs.
Even the small stuff feels big.
You get stuck in comparison.
You try to out-achieve the anxiety.
You talk yourself out of trusting your gut.
And while you know you âshouldâ feel grateful, balanced, or secure⌠you just donât.
Itâs exhausting to live with your mind running the show.
Cognitive Behavioral Therapy helps you step back from the mental chaos and see whatâs really going onâand why it keeps repeating.
What is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is a structured, evidence-based form of talk therapy that focuses on how your thoughts, feelings, and behaviors are connected.
When youâre stuck in self-doubt, overthinking, or perfectionism, CBT helps you notice the patternsâand teaches you how to change them.
Itâs not about âthinking positive.â Itâs about getting curious about your thoughts instead of believing them by default. It helps you slow down the spiral, reframe your inner narrative, and take aligned action.
How CBT fits into the work weâll do together
In my practice, CBT is more than just a toolâitâs a foundation.
Whether youâre dealing with anxious attachment, imposter syndrome, chronic stress, or relationship struggles, CBT helps us find the stories underneath the symptoms.
Youâll learn how to:
- Identify automatic negative thoughts and replace them with more balanced thinking
- Build emotional regulation tools to stay steady in stressful situations
- Recognize the core beliefs driving your decisions, boundaries, and relationships
- Shift from reacting to respondingâwith clarity and compassion
CBT supports the mindset transformation that makes deeper healing possible.
What to Expect in CBT Sessions
CBT is collaborative, structured, and solution-focused.
Weâll typically begin by identifying whatâs most present for youâwhat youâre struggling with in the moment, or where youâre feeling stuck.
In sessions, we might:
- Map thought patterns and emotional triggers
- Use worksheets or reflection prompts between sessions
- Practice techniques like cognitive restructuring, behavioral experiments, and journaling
- Track your progress using goals and gentle accountability
You set the pace. Iâll provide the framework, feedback, and support.
Together, weâll work toward lasting shiftsânot just insight, but action.
Cognitive Behavioral Therapy (CBT) can help youâŚ
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- Identify and challenge the thoughts that fuel anxiety, perfectionism, or self-doubt
- Build healthier coping tools for stress, overwhelm, and emotional reactivity
- Create new mental pathways that support confidence and emotional regulation
- Develop a more balanced inner narrative that supports your goals and relationships
- Learn how to respond instead of react in high-pressure or triggering situations
- Shift from survival-mode to self-trust
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Itâs possible to calm the spiral, quiet the noise, and trust your own mind again.
FAQ's
Q: What kinds of issues does CBT help with?
A: CBT is especially effective for anxiety, perfectionism, depression, stress, imposter syndrome, and self-esteem challenges. Itâs a go-to method for clients who want practical tools to change how they think, feel, and behaveâand who want a more structured, action-oriented approach to therapy.
Q: How is CBT different from just âtalking about your problemsâ?
A: While traditional talk therapy often focuses on insight and emotional expression, CBT is more focused on teaching you how to work with your thoughts and behaviors in real time. Youâll learn how to identify distorted thinking patterns, challenge them, and replace them with healthier alternatives that support your goals and emotional well-being.
Q: Will I have homework between sessions?
A: Sometimes, yesâbut nothing overwhelming. CBT often involves reflection exercises, journaling, or practicing new skills outside of session to reinforce what youâre learning. You can think of it as âmental strength trainingââdesigned to help your growth stick long after therapy ends.
Q: How long does CBT take to work?
A: Many people notice shifts within the first few sessions, especially when theyâre consistent and engaged in the process. CBT is considered a short-to-mid-term therapy, but the exact length depends on your goals, history, and the complexity of what you’re working through. Weâll collaborate to find a pace and plan that fits your needs.
Q: Can CBT be combined with other therapy methods?
A: Absolutely. While CBT offers powerful structure and skills, itâs not one-size-fits-all. In my practice, I often integrate CBT with other evidence-based approaches like Emotional Freedom Technique (EFT) and Somatic Attachment Work to support both cognitive change and nervous system regulation. This means weâre not just shifting thoughtsâyouâre also learning how to feel safer in your body, respond instead of react, and build a deeper connection with yourself and others.Â