FAQs

Anxiety- Anxiety thrives on three mistakes: overestimating how likely the feared thing is, overestimating how bad it would be, and underestimating your ability to cope. CBT helps you test each one.

    • Understanding the anxiety cycle. Clients learn how anxious thoughts, bodily sensations, and avoidance feed one another, which makes anxiety feel more predictable and less overwhelming.

    • Challenging anxious thinking and facing fears gradually. Clients test worry-driven predictions against evidence, then approach feared situations, sensations, or thoughts step by step, learning that anxiety rises and falls and that they can cope.

    • Building skills and practicing between sessions. Clients learn to tolerate uncertainty, reduce reassurance-seeking and safety seeking behaviors, and use relaxation tools such as paced breathing, applying them through homework so gains carry over into daily life.

Obsessive Compulsive Disorder- Exposure and response prevention (ERP) is the gold standard evidenced based treatment for OCD.

    • Psycho-education about the cycle of how intrusive thoughts develop into OCD. Clients learn that their responses to intrusive thoughts in the form of reassurance and safety seeking crystalize into OCD and the role of accepting uncertainty.

    • Exposure. Gradually and collaboratively, you approach the thoughts and behaviors you would otherwise avoid and stop engaging in neutralizing behaviors that provide short term help but maintain the OCD.

    • Response prevention. While facing the trigger, you practice resisting the urge to perform compulsions, whether checking, washing, seeking reassurance, or mental reviewing/checking.

    • Learning through experience. Over time, you discover that anxiety rises and falls on its own, that feared outcomes are less likely than they feel, and that you can tolerate uncertainty without rituals.

Panic Disorder- Targets the fear of panic itself. CBT for panic helps you understand the panic cycle, change fearful interpretations of body sensations, and gradually face the sensations and situations you have been avoiding, so panic loses its hold.

    • Understanding the cycle of panic. Understanding about where panic attacks begin and how to cycle develops.

    • Cognitive reframing. You identify catastrophic interpretations of bodily sensations ("I'm going to collapse") and the tendency to overestimate danger, then practice evaluating them against evidence and developing more accurate perspectives.

    • Interoceptive exposure. In a guided, gradual way, you deliberately bring on harmless physical sensations similar to panic, such as a racing heart, dizziness, or breathlessness, so you learn that these sensations are tolerable, not dangerous and fade on their own.

    • Situational (in vivo) exposure. You gradually return to places and activities you have been avoiding, building confidence step by step.

Perfectionism and Self-Criticism- CBT for perfectionism is a structured, evidence-based therapy that targets the thoughts and behaviors that keep perfectionism going, such as all-or-nothing thinking, fear of mistakes, over checking, difficult to maintain standards and avoidance.

    • Identify perfectionist beliefs and rules. CBT for perfectionism helps you spot rigid “shoulds” and all-or-nothing thinking.

    • Cognitive restructuring. Replaces harsh self-criticism with balanced, more realistic thoughts.

    • Behavioral experiments. Test your fears with small, safe mistakes to see what actually happens.

    • Reduce perfectionist behaviors. Scale back over-checking, over-preparing, and avoidance.

    • Build self-compassion. Respond to setbacks with kindness while keeping high standards.

Insomnia- CBT-I is a structured, time-limited evidence based, first line recommended treatment that helps you improve sleep by changing the behaviors and thought patterns that interfere with it in 4-8 sessions.

    • Sleep tracking. Start keeping a log about sleep including various habits around sleep.

    • Sleep scheduling (sleep restriction). Time in bed is temporarily matched more closely to the time you are actually sleeping, then gradually adjusted. This builds sleep drive and consolidates sleep.

    • Sleep education and sleep habits. You learn how your sleep works and adjust routines which support it.

    • Cognitive restructuring. You examine unhelpful beliefs about sleep and its consequences and replace them with more balanced, realistic ones, reducing nighttime worry.

    • Relaxation and wind-down skills. You practice techniques that lower physical and mental arousal before bed.

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Depression- Depression is often maintained by a cycle in which mood, thoughts, and behavior reinforce one another. CBT for depression helps you learn how to reframe negative thoughts, combat rumination, and make behavioral changes.

    • Behavioral activation. Together, you gradually schedule meaningful, rewarding, and manageable activities, starting small. Plan activities and do not wait for motivation to come and instead work on building momentum.

    • Cognitive restructuring. You learn to notice self-critical and hopeless thoughts, examine the evidence for and against them, and develop more balanced perspectives.

    • Reducing rumination and avoidance. You build skills to step out of repetitive negative thinking and re-engage with the things you have been avoiding.

    • Problem-solving. You break overwhelming problems into manageable steps and practice acting on them.

    • Strengthening relationships and routines. You work on reconnecting with others and building consistent sleep, activity, and daily structure.