Cognitive Behavioral Therapy (CBT)

If you’re feeling stuck in patterns of anxiety, overthinking, low mood, or self-doubt, Cognitive Behavioral Therapy (CBT) can help you understand what’s keeping those patterns going—and how to change them.

CBT is a practical, skills-based approach that helps you understand how your thoughts, emotions, and behaviors are connected. Together, we identify unhelpful patterns and build tools to respond differently, reducing distress and increasing a sense of control. CBT is structured, collaborative, and focused on creating meaningful change in your day-to-day life.

While many people come to therapy looking for insight or a space to feel understood—and those are important parts of the process—CBT also focuses on answering a key question: “What do I do now?” The goal is not just awareness, but real, usable change.

Many clients appreciate that CBT provides a sense of direction and momentum — especially if previous therapy has felt more open-ended without leading to clear change.

How CBT Works

Many people notice that even when they know something logically, they still feel stuck emotionally. CBT helps bridge that gap.

In our work together, we will:

  • Identify patterns in your thinking (e.g., worst-case assumptions, self-criticism, perfectionism)

  • Understand how those patterns affect your emotions and behavior

  • Learn practical strategies to respond differently in real time

  • Gradually shift habits that keep you feeling stuck

CBT isn’t about forcing positive thinking — it’s about learning how to respond more effectively to difficult thoughts and situations, especially in high-pressure or demanding environments.

What CBT Can Help With

CBT is one of the most well-researched and effective therapies for a wide range of concerns, including:

  • Anxiety and chronic worry

  • Panic attacks

  • Attention-Deficit/Hyperactivity Disorder (ADHD)

  • Depression and low motivation

  • Self-esteem and self-criticism

  • Relationship difficulties

  • Life transitions and stress

  • Burnout and work-related stress

  • Substance use and addictive behaviors

It’s particularly helpful for people who are used to functioning at a high level, but find themselves stuck in cycles like overthinking, avoidance, procrastination, or emotional exhaustion.

CBT for Trauma (Cognitive Processing Therapy)

For PTSD and other trauma-related concerns, I am certified in Cognitive Processing Therapy (CPT), a specialized form of CBT designed to help you process traumatic experiences and their impact.

CPT focuses on:

  • Making sense of what happened

  • Reducing guilt, shame, and/or anger

  • Working through beliefs related to safety, trust, responsibility, and control

  • Helping you move forward without feeling defined by the past

This approach is structured and effective for many people dealing with the lasting effects of trauma.

Frequently Asked Questions about CBT

How long does CBT therapy take?
CBT is typically a short- to medium-term approach. Many clients begin to notice meaningful changes within a few months, though the exact length depends on your goals and what you’re working through.

Is CBT just about thinking more positively?
Not exactly. CBT isn’t about forcing positive thinking or convincing yourself everything is okay. Instead, it helps you develop a more balanced and realistic way of thinking, while also focusing on how you respond behaviorally in real-life situations.

Can CBT help if I already have insight into my patterns?
Yes. Many clients come in with strong insight but still feel stuck. CBT focuses on translating that insight into actionable change.

CBT Therapy in New York City and Across NY, NJ, FL, and MN

I provide CBT therapy for adults in NYC, as well as virtual therapy for clients across New York, New Jersey, Florida, and Minnesota.

If you’re interested in CBT therapy, you’re welcome to reach out for a consultation to see if this approach feels like a good fit.

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