What Is CBT? Understanding Cognitive Behavioral Therapy and How It Can Help You

If you’ve ever felt trapped in anxious thoughts, overwhelmed by emotions, or stuck in perfectionistic loops, you’re not alone—and Cognitive Behavioral Therapy (CBT) might be the tool that helps you move forward.

As a licensed psychologist providing online therapy for adults in Massachusetts (MA), Rhode Island (RI), and Vermont (VT), I use CBT to support clients facing anxiety, trauma, chronic stress, life transitions, and burnout. CBT is a structured, evidence-based therapy that helps you shift the thoughts and behaviors that keep you feeling stuck—so you can live with more clarity and intention.

What Is Cognitive Behavioral Therapy (CBT)?

CBT is a highly researched, practical form of talk therapy that helps you recognize how your thoughts, emotions, and behaviors interact—and how changing one can positively impact the others.

For example, if you frequently think, “I’m going to mess this up,” you may avoid opportunities, experience anxiety, or feel defeated before you begin. CBT helps you identify these thought patterns, challenge distortions, and reframe your inner dialogue in more realistic, empowering ways.

What Can CBT Help With?

CBT is effective for a wide range of mental health concerns, including:

• Generalized anxiety disorder (GAD)

• Panic attacks

• Perfectionism and imposter syndrome

• Chronic stress and burnout

• Trauma and PTSD

• Depression and low self-esteem

• Health-related stress (e.g., chronic illness, menopause, or brain injury)

• Life transitions and adjustment stress

• Relationship and communication challenges

• Executive functioning and procrastination

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In my practice, I often combine CBT with other approaches—such as ACT (Acceptance and Commitment Therapy), mindfulness-based interventions, and the Unified Protocol—to personalize treatment and meet your needs holistically.

What to Expect in CBT Sessions

CBT is active, focused, and collaborative. Here’s what you’ll typically work on:

1. Identify Patterns

We’ll explore how your thoughts and behaviors are reinforcing anxiety, avoidance, or low mood—and begin identifying what keeps you feeling stuck.

2. Challenge Unhelpful Thoughts

Using proven strategies, you’ll learn to catch cognitive distortions like black-and-white thinking, catastrophizing, or self-criticism—and replace them with more balanced perspectives.

3. Build Emotional and Behavioral Tools

You’ll develop practical skills for managing stress, boosting focus, setting boundaries, and practicing self-compassion. This may include journaling, behavioral experiments, mindfulness exercises, or structured goal-setting.

4. Apply What You Learn

Therapy includes real-world practice between sessions to help you gain confidence, reinforce progress, and build long-term resilience.

Why Clients Choose CBT

Clients appreciate CBT for being:

• Structured yet flexible

• Focused on clear goals and outcomes

• Collaborative and action-oriented

• Adaptable for short-term or long-term work

• Compatible with trauma-informed and mindfulness-based care

CBT doesn’t just help you understand your thoughts—it gives you tools to change how you think, feel, and respond.

Online CBT Therapy in MA, RI, and VT

I offer online Cognitive Behavioral Therapy for adults located in Massachusetts, Rhode Island, and Vermont. Whether you're a high-achieving professional managing stress, someone navigating health issues, or you're simply ready for change, CBT offers a way to regain clarity, confidence, and control over your mental health.

📅 Ready to take the next step?

Schedule a free consultation to learn how CBT can help you shift patterns, manage anxiety, and live with more intention and ease.