Cognitive Behavioral Therapy (CBT)

My Approach

What CBT is

Cognitive Behavioral Therapy, usually called CBT, is one of the most widely studied forms of psychotherapy. Its central idea is simple: the way we interpret a situation shapes how we feel about it and what we do next. Change one part of that chain and the rest often shifts too.

Most of us carry quick, automatic interpretations that we rarely stop to question. "If I speak up, they will think I am incompetent." "If I rest, everything will fall apart." "Nothing I do makes a difference." These thoughts can feel completely true in the moment, even when the evidence is mixed.

CBT is practical and present focused. We still pay attention to where a pattern came from, but most of our time goes into what is happening now and what you can do differently this week.

• Structured and practical
• Focused on the present
• Collaborative
• Widely studied

Common thinking patterns we may notice

Over time, many people notice a few familiar habits of mind. Catastrophizing jumps to the worst outcome. All-or-nothing thinking treats anything short of perfect as failure. Mind reading assumes we know what others think. Discounting the positive explains away anything that went well.

These patterns are not signs that something is wrong with you. They are shortcuts the mind uses, especially under stress. The trouble is that they often narrow your choices and make difficult situations feel even harder.

In CBT, we learn to spot these patterns as they happen, name them without judgment and ask whether there is a more accurate way to see the situation. With practice, that pause becomes easier, and the old pattern loses some of its grip.

What CBT can help with

Research has generally found CBT helpful for many common concerns, including anxiety and depression. In my practice, I use it with adults facing worry and avoidance, low mood and low motivation, stress and burnout, and the self-doubt that often comes with a major life transition.

CBT can be especially useful when you notice the same reaction showing up again and again: the same spiral before a presentation, the same shutdown after criticism, the same late-night worry about money or health. Naming the pattern is the first step toward changing it.

CBT is a core part of how I work, though not the only part. I bring it in when it fits your goals, and set it aside when something else would serve you better.

How I use CBT with judgment

I do not run CBT like a script. Some people want structure and clear steps. Others need more room to talk before a structured method feels useful. I pay attention to what you need and adjust the pace.

I also combine CBT with other approaches. Motivational Interviewing helps when you feel mixed about change. DBT skills help when emotion is running too high for clear thinking. Solution-focused questions help us notice what is already working. The method should serve the problem, not the other way around.

I will explain what we are doing and why. You should never feel that therapy is happening to you. It should make sense, and you should be able to see how it connects to your goals.

Starting CBT by telehealth

CBT works well by secure video. You need a private place, a reliable connection and a device with a camera and microphone. You must be physically located in Connecticut, New York or Massachusetts during each session.

The first step is a free consultation. We can talk about what you are hoping to change and whether a CBT-informed approach fits. You can request a time through the secure client portal on the Work With Me page.