Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is a practical, evidence-based approach that focuses on the connection between your thoughts, feelings, and behaviors. I often use CBT with people who struggle with anxiety, overthinking, perfectionism, self-doubt, or negative thinking patterns.
CBT isn't about simply “thinking positive.” It's about becoming more aware of patterns that may be making things harder and learning how to respond to them differently.
How CBT Can Help
Our thoughts can become so automatic that we don't always realize how much they're affecting us. You might replay conversations, assume you've disappointed someone, second-guess decisions, or turn one mistake into evidence that you're failing.
CBT can be particularly helpful with:
Anxiety and persistent worry
Overthinking
Perfectionism and high expectations
Self-doubt and low self-esteem
Work or school stress
People-pleasing
Negative or all-or-nothing thinking
If you tend to look like you're doing fine while feeling anxious or exhausted underneath, you may also relate to my article about high-functioning anxiety.
What CBT Looks Like in Therapy
We'll pay attention to the thoughts that come up automatically in certain situations and how those thoughts affect what you feel and do next.
For example, if someone doesn't respond to a text, your mind might immediately jump to I did something wrong. Or one mistake at work can quickly become I'm terrible at my job. CBT helps you slow down that process, question the assumptions you're making, and look at the situation from a more balanced perspective.
I don't use CBT like a workbook or follow a rigid formula. Sometimes we'll focus on practical strategies you can use right away. Other times, we'll look more closely at the beliefs and patterns underneath what's happening.
CBT isn't the right tool for everything. When current reactions seem connected to difficult experiences from the past, I may incorporate EMDR therapy. At other times, DBT skills may be useful for managing difficult emotions or relationship situations.
Interested in CBT?
If you're not sure whether CBT is the right approach for you, that's okay. We can talk about what you're experiencing and what might be most helpful. I offer a free 20-minute phone consultation to see whether we might be a good fit.