Cognitive Behavioral Therapy

What Is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy is an evidence-based treatment that focuses on the connection between thoughts, emotions, and behaviors. Research consistently shows CBT to be highly effective for anxiety, depression, stress, and related concerns.

CBT helps you:

  • identify unhelpful thinking patterns

  • reduce anxiety and emotional reactivity

  • develop practical coping strategies

  • improve daily functioning

  • build more balanced, realistic thought patterns

Rather than just talking about problems, CBT provides structured tools you can apply in real life.

Who CBT Therapy Helps

CBT is especially helpful for high-functioning, motivated teens and adults who:

  • struggle with anxiety or overthinking

  • experience chronic stress or burnout

  • notice negative thought spirals

  • feel stuck in worry loops

  • want practical, skills-based strategies

  • appreciate structured, goal-oriented therapy

Many of my clients are insightful and self-aware but want clearer tools to help their thoughts and nervous system feel more regulated.

My CBT Approach

As a trauma therapist, I integrate CBT with EMDR, nervous system regulation strategies, and parts-informed work when appropriate. This allows us to address both present-day thinking patterns and underlying root experiences.

In early sessions, we focus on:

  • identifying thought patterns

  • increasing emotional awareness

  • building regulation skills

  • understanding triggers

From there, we work collaboratively to shift patterns that are no longer serving you.

Our work is structured, practical, and paced in a way that feels supportive rather than overwhelming.

How CBT Supports the Nervous System

While CBT focuses on thoughts and behaviors, research shows that shifting thinking patterns can significantly reduce nervous system activation. When the brain begins to interpret situations as less threatening, the body often follows with:

  • decreased anxiety

  • improved emotional regulation

  • reduced stress response

  • better sleep and focus

For many clients, CBT becomes a powerful bridge between insight and real-world change.

A Simple CBT Exercise You Can Try

One foundational CBT tool is Thought Checking (sometimes called cognitive restructuring).

Step 1: Notice the Thought

When you feel anxious or overwhelmed, pause and ask:
What just went through my mind?

Example:

“I’m going to mess this up.”

Step 2: Evaluate the Thought

Ask yourself:

  • Is this 100% true?

  • What evidence supports this?

  • What evidence does not?

Step 3: Create a More Balanced Thought

Instead of:

“I’m going to fail.”

Try:

“I’m nervous, but I have handled hard things before.”

Why This Works

Research in cognitive behavioral therapy shows that intentionally reframing distorted thinking patterns can reduce anxiety symptoms and improve emotional regulation over time.

In therapy, we go much deeper and tailor these skills specifically to your nervous system patterns and real-life stressors.

What to Expect in CBT Sessions

CBT sessions are collaborative, structured, and practical.

You can expect:

  • clear goals

  • skill-building strategies

  • real-life application

  • supportive pacing

  • evidence-based techniques

Many clients appreciate that CBT provides tools they can use between sessions to continue building momentum.

Frequently Asked Questions

How quickly does CBT work?
Many clients begin noticing helpful shifts within several sessions, though lasting change develops over time with consistent practice.

Is CBT helpful for anxiety?
Yes. CBT is one of the most researched and effective treatments for anxiety, helping reduce worry, overthinking, and physical stress responses.

Do you combine CBT with other approaches?
Yes. When appropriate, I integrate CBT with EMDR and trauma-informed strategies to support both present-day symptoms and underlying patterns.

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Ready to Take the Next Step?

If you’re ready to feel more regulated, clear, and supported, I invite you to schedule a complimentary 15-minute consultation to see if we’re a good fit.

Schedule your Complimentary Consultation!