Are you struggling with overwhelming thoughts, anxiety, or feelings of sadness that seem impossible to control?
Cognitive Behavioral Therapy (CBT) is a highly effective and evidence-based approach that can help you break freefrom negative patterns and regain a sense of control over your thoughts, emotions, and life.
As a therapist specializing in CBT, I offer both structured programs and personalized sessions to help you manage anxiety, depression, and other mental health challenges in a practical, goal-oriented way. Whether you need targeted interventions for a specific issue or long-term support for deeper emotional struggles, CBT is here to guide you toward healing.
What is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is a structured and evidence-based therapeutic approach that helps you identify and challenge negative thought patterns that influence your emotions and behaviors. It’s based on the understanding that our thoughts, emotions, and actions are interconnected—and by shifting our thinking, we can make meaningful changes in how we feel and behave.
CBT has been extensively researched and is recognized as one of the most effective treatments for anxiety, depression, stress, low self-esteem, panic attacks, and other mental health conditions.
How Does CBT Work?
In CBT, the focus is on the present moment and the thought patterns that drive emotional distress. Together, we will explore how negative thoughts lead to unhealthy emotions and unproductive behaviors. With a collaborative approach, we'll work on:
• Identifying Negative Thought Patterns
We will track automatic negative thoughts (ANTs) and identify cognitive distortions like catastrophizing, black-and-white thinking, or overgeneralization.
• Challenging and Reframing Thoughts
Once we identify these patterns, we’ll question their validity and reframe them with more balanced, realistic thoughts. This helps reduce emotional distress and build healthier coping strategies.
• Behavioral Activation
We’ll also work on changing behaviors that keep you stuck in negative patterns. Whether it’s avoiding social situations or neglecting self-care, we’ll set small, manageable goals to improve your quality of life.
• Coping Strategies and Skills
CBT helps you develop practical tools to manage anxiety, depression, and overwhelming emotions, giving you the power to take action and make lasting changes.
CBT Structured Program vs. Personalized Sessions
In addition to one-on-one CBT sessions, I also offer a structured CBT program for clients who are seeking a clear, goal-oriented pathway to overcome mental health challenges.
• Structured CBT Program:
This short-term, focused program is designed for individuals who want to tackle specific issues like anxiety, depression, or stress within a set timeframe (usually 8-12 weeks). Each session builds on the last, providing you with clear tools and strategies to manage your mental health.
• Flexible CBT Tools in Personalized Sessions:
In my personalized CBT sessions, we can incorporate the CBT tools that are most helpful to you based on your unique needs and goals. This could include thought records, cognitive restructuring, behavioral activation, and other tailored techniques to help you navigate emotional difficulties.
Whether you choose the structured program or a more flexible approach, CBT will empower you to take control of your thoughts and emotions, leading to lasting change.
Why Choose CBT for Anxiety, Depression, and Other Mental Health Challenges?
CBT is a first-line treatment for a range of mental health conditions, including:
• AnxietyDepression
• Panic attacksSocial anxiety
• Phobias
• Low self-esteem
• Chronic stress
• Obsessive-Compulsive Disorder (OCD)
Here’s why CBT is so effective:
• Evidence-based: Research consistently shows that CBT is a highly effective treatment for anxiety, depression, and other conditions.
• Actionable and goal-oriented: CBT is focused on practical strategies that help you gain control of your emotions and actions in the present.
• Long-term benefits: Once you understand how to identify and challenge negative thoughts, you can continue to apply these skills long after therapy ends, making lasting changes.
What to Expect in CBT Sessions
In our CBT sessions, you can expect a collaborative, structured, and supportive environment. Here’s what the process looks like:
1. Initial Assessment:
We’ll start by discussing your unique challenges and goals. This will help us determine whether a structured CBT program or personalized sessions are the best fit for you.
2. Skill-building and Tool Implementation:
Over the course of our sessions, you’ll learn practical tools like thought records, cognitive restructuring, and behavioral activation, which will help you manage your emotions, thoughts, and behaviors more effectively.
3. Regular Check-ins and Progress Tracking:
We will regularly review your progress and adjust the plan as needed. You’ll receive homework assignments to reinforce the work done in our sessions.
4. Achieving Lasting Change:
The goal of CBT is to empower you to create lasting change by teaching you how to challenge negative thoughts, reframe your thinking, and change behaviors that are no longer serving you.
Ready to Start Your Healing Journey with CBT?
If you're ready to regain control over your anxiety, depression, or overwhelming thoughts, CBT can provide the tools and strategies you need to lead a more fulfilling life. Together, we’ll work through the challenges you're facing, develop healthier coping mechanisms, and set you on the path toward emotional well-being.
I’m here to help you develop lasting, positive changes in your life. Whether you choose the structured CBT program or personalized sessions, I’ll be there to guide you every step of the way.
Book a free consultation today to learn more about how CBT can help you create lasting change and take control of your life again.
All therapy sessions take place online via a secure Zoom link, ensuring confidentiality and convenience. Each session is 50 minutes long. Online therapy allows you to access support from the comfort of your home, no matter where you are located in Europe or beyond.
In our work together, I use a combination of evidence-based therapeutic approaches tailored to your specific needs. Here's an overview of the therapies I offer to help you navigate complex challenges and improve your mental health:Cognitive Behavioral Therapy (CBT): An effective, evidence-based approach to help you understand and change negative thought patterns. Through CBT, we identify harmful thoughts and replace them with healthier, realistic perspectives. This therapy is widely used to treat anxiety, depression, PTSD, and more.
Dialectical Behavior Therapy (DBT): Particularly helpful for managing intense emotions, improving relationships, and increasing emotional regulation. DBT offers essential tools like mindfulness, distress tolerance, and interpersonal effectiveness.
Acceptance and Commitment Therapy (ACT): A therapeutic approach that helps you accept difficult emotions and move forward, even when discomfort arises. ACT is great for building resilience and living in alignment with your values, regardless of external challenges.
Cognitive Processing Therapy (CPT): A specific form of CBT, CPT is especially effective for trauma-related conditions like PTSD and CPTSD. This therapy focuses on challenging and reframing unhelpful beliefs that stem from trauma, helping you process and move beyond past experiences.
Motivational Interviewing (MI): A goal-oriented therapy designed to explore your motivations for change, uncovering personal reasons and strengthening your commitment to positive change. It's especially helpful for those feeling ambivalent or uncertain about making life changes.
Mindfulness-Based Therapy: Involves tuning into the present moment to increase awareness and acceptance. Mindfulness helps you reduce stress, improve emotional regulation, and cultivate self-compassion.
Yoga Therapy: Combines physical yoga practices with therapeutic techniques to calm the nervous system, improve emotional regulation, and reconnect you to your body. It is especially effective for those dealing with trauma, anxiety, and chronic stress.
A trauma-informed approach means that therapy is provided with an understanding of how trauma impacts your thoughts, emotions, body, and relationships. My approach centers on creating a safe and supportive environment where you can explore the effects of trauma, learn tools for emotional regulation, and work toward healing at your own pace. I offer trauma-informed care to help clients feel safe, seen, and respected.
During our initial consultation, we will discuss your unique needs and goals. Based on your experience, we will determine the most suitable therapeutic approach, which may evolve as we work together. Whether you need trauma recovery, emotional regulation, or help with relationship dynamics, I’ll guide you through a personalized plan that aligns with your healing process.
The duration of therapy depends on your unique needs and goals. Some clients may find relief after just a few sessions, especially when working on specific issues or challenges. Others may choose to continue therapy for a longer period to explore deeper patterns or address more complex concerns.
For example:
Cognitive Processing Therapy (CPT)Typically, this structured trauma-focused therapy lasts around 12 weeks. It's ideal for those dealing with trauma, PTSD, or trauma-related symptoms.
Dialectical Behavior Therapy (DBT)This approach is often a longer-term commitment, with a typical program lasting 25 weeks. It focuses on emotional regulation, interpersonal effectiveness, and distress tolerance, making it well-suited for individuals managing complex emotional challenges.
Cognitive Behavioral Therapy (CBT)The length of CBT depends on your individual needs and goals. Some clients may complete their therapy in 8 to 12 sessions, while others may extend their work if they’re addressing ongoing anxiety, depression, or behavioral patterns.
Ultimately, therapy is a personalized journey, and we'll decide together what pace works best for you. Whether you're looking for short-term support or longer-term growth, we’ll ensure the therapy process is tailored to meet your specific needs and objectives.
The first session serves as an introductory space where we discuss your reasons for seeking therapy and your goals. We’ll also explore what has felt overwhelming and what changes you hope to see. This session is about building trust and establishing a plan that works for you, with a focus on creating a safe space for you to express yourself.
Session Fees: Each 50-minute online session is €90. I offer a sliding scale for clients who are outside Western Europe or students facing financial hardship. Please reach out during the consultation to discuss your specific needs.
Follow-up Resources: After each session, I provide detailed follow-up emails with personalized homework, psychoeducation, and tools to support your progress.
Cancellation Fees:
Cancellations within 48 hours of the scheduled session incur a 50% cancellation fee.
Cancellations within 24 hours incur a full session fee.
Therapy is a collaborative process, and you will be actively involved in it. As we work together, I will provide you with practical tools, techniques, and feedback to support your healing and growth. We will regularly check in to assess progress, adjust goals, and ensure that therapy remains beneficial for you. Each 50-minute online session is €90. I offer a sliding scale for clients who are outside Western Europe or students facing financial hardship. Please reach out during the cons