Cognitive Behavioral Therapy
Understanding and Changing the Patterns That Hold You Back
Sometimes our thoughts can feel like a constant loop — “I’m not good enough,” “I’ll never get it right,” “What if something goes wrong?” These thoughts can shape how we feel and act, often without us realizing it.
Cognitive Behavioral Therapy (CBT) in Santa Barbara
Cognitive Behavioral Therapy (CBT) helps you understand these patterns — how your thoughts, emotions, and behaviors are connected — and teaches you practical tools to create change where it matters most.
CBT is one of the most researched and effective forms of therapy. It’s used to treat anxiety, depression, trauma responses, and more, but it’s also a powerful way to build self-awareness and resilience in everyday life.
My approach integrates CBT with humanistic, trauma-informed, and mindfulness-based methods — blending evidence-based tools with warmth, compassion, and respect for your story.
What Is Cognitive Behavioral Therapy?
CBT is a structured, goal-oriented form of talk therapy that focuses on identifying unhelpful thought patterns and learning new ways to think, feel, and respond.
At its core, CBT is based on a simple but powerful idea:
The way we think about things shapes how we feel — and how we act.
By learning to recognize distorted or self-critical thoughts and replace them with more balanced, accurate perspectives, you can begin to shift your emotional responses and behaviors.
Common Issues CBT Can Help With
CBT is widely used because it’s adaptable and effective across many concerns, including:
Anxiety and panic
Depression and low mood
Stress and burnout
Obsessive or intrusive thoughts
Perfectionism and self-criticism
Social anxiety and shyness
Phobias and fears
Relationship or communication challenges
Trauma recovery (as part of a trauma-informed approach)
Behavioral habits and coping patterns
You don’t need to have a diagnosis to benefit from CBT — it’s about learning how your mind works and developing healthier, more empowering ways of relating to yourself and the world.
How CBT Works
In CBT, we’ll explore the link between your thoughts, feelings, and behaviors — often called the “cognitive triangle.”
For example:
A thought like “I’m probably going to mess this up” can create feelings of anxiety, leading you to avoid the situation.
Over time, avoidance reinforces the belief that you can’t handle it — keeping the cycle going.
Together, we’ll identify these patterns and experiment with new ways to think and respond. This might include:
Noticing automatic thoughts that drive stress or self-doubt
Evaluating evidence for and against those thoughts
Learning emotion regulation skills
Practicing new behaviors in small, manageable steps
Building confidence through gradual exposure and mastery
CBT is practical and collaborative — it’s not just about insight, but about doing something with what you learn.
My Approach to CBT
While CBT is structured, therapy with me is also warm, curious, and human. I don’t believe in cookie-cutter techniques — I believe in meeting you where you are.
I integrate CBT with:
Humanistic and Person-Centered Therapy, to create a safe, empathetic space where you feel understood and valued.
Trauma-Informed Care, to ensure that change happens gently and safely, respecting your readiness and boundaries.
Mindfulness and Somatic Practices, to help you notice what’s happening in your body and bring awareness into the present moment.
Animal-Assisted Therapy (with Sophie), to offer comfort, regulation, and connection when it supports your process.
This blend keeps CBT grounded in both science and soul — combining evidence-based methods with compassion, creativity, and emotional attunement.
What to Expect in CBT Sessions
Each session is collaborative — you and I work as a team. Therapy may include:
Exploring what’s been happening lately and how you’ve been feeling
Identifying specific thought or behavior patterns that cause distress
Learning and practicing new coping skills between sessions
Reflecting on what’s working and adjusting together
Sometimes I’ll suggest small “experiments” or reflection exercises to try between sessions. These are designed to help you apply what you learn in real life — and see your progress more clearly.
Over time, you’ll start to notice subtle but powerful shifts: fewer anxious spirals, a calmer inner dialogue, and more control over your emotional world.
Why CBT Is So Effective
CBT has decades of research behind it — it’s one of the most validated approaches in modern psychology. But beyond the data, it works because it helps you become an active participant in your own healing.
Instead of being swept along by your thoughts, you start to recognize them for what they are: mental habits, not facts.
That awareness creates freedom — freedom to respond differently, to make choices aligned with your values, and to experience more ease in your day-to-day life.
How Long Does CBT Take?
CBT is often a shorter-term, focused therapy, though it can also be part of longer, integrative work. Many clients begin noticing shifts within the first several weeks, while others choose to continue therapy to deepen insight, explore identity, or heal relational patterns.
Together, we’ll pace the process to fit your goals — whether you want practical tools for anxiety or a more holistic approach to emotional growth.
CBT for Teens and Young Adults
For adolescents and young adults, CBT can be especially effective. It helps build emotional intelligence, resilience, and self-compassion at a critical stage of development.
When working with teens, I integrate creative, experiential elements — such as mindfulness, art, or Animal-Assisted Therapy — to make the process engaging and relatable.
CBT helps young people move from self-criticism toward confidence, developing lifelong tools for mental health and well-being.
Getting Started
If you’re seeking Cognitive Behavioral Therapy in Santa Barbara, I would be honored to support you. Whether you’re facing anxiety, depression, or patterns of self-doubt, CBT offers practical tools and genuine relief.
Together, we’ll create a compassionate space to understand your patterns, calm your mind, and build a life that feels balanced, meaningful, and fully your own.