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Cognitive Behavioral Therapy
Reframe the story. Rewrite the outcome.
When your mind is constantly spiraling, it’s hard to feel in control.
Your life looks good on paper—but your thoughts tell another story.
You overthink. You over-prepare. You question every decision after you make it.
There’s always another mental tab open—worst-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 “should” feel grateful, balanced, or secure… you just don’t.
It’s exhausting to live with your mind running the show.
Cognitive Behavioral Therapy helps you step back from the mental chaos and see what’s really going on—and 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 you’re stuck in self-doubt, overthinking, or perfectionism, CBT helps you notice the patterns—and teaches you how to change them.
It’s not about “thinking positive.” It’s 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 we’ll do together
In my practice, CBT is more than just a tool—it’s a foundation.
Whether you’re dealing with anxious attachment, imposter syndrome, chronic stress, or relationship struggles, CBT helps us find the stories underneath the symptoms.
You’ll 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 responding—with 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.
We’ll typically begin by identifying what’s most present for you—what you’re struggling with in the moment, or where you’re 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. I’ll provide the framework, feedback, and support.
Together, we’ll work toward lasting shifts—not just insight, but action.
Cognitive Behavioral Therapy (CBT) can help you…
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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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It’s 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. It’s a go-to method for clients who want practical tools to change how they think, feel, and behave—and who want a more structured, action-oriented approach to therapy.
Q: How is CBT different from just “talking about your problems”?
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. You’ll 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, yes—but nothing overwhelming. CBT often involves reflection exercises, journaling, or practicing new skills outside of session to reinforce what you’re learning. You can think of it as “mental strength training”—designed 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 they’re 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. We’ll 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, it’s 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 we’re not just shifting thoughts—you’re also learning how to feel safer in your body, respond instead of react, and build a deeper connection with yourself and others.