Cognitive Behavioral Therapy (CBT) is one of the most widely researched and effective forms of psychotherapy available today. It is a short- to medium-term, goal-oriented approach that helps individuals identify unhelpful patterns in their thinking and behavior—and replace them with healthier, more constructive alternatives.

Whether you’re dealing with anxiety, depression, stress, or challenges in your relationships or professional life, CBT provides clear tools and strategies to help you feel better and function more effectively.

​

As a licensed psychologist in Denver, CO specializing in CBT, ACT, and mindfulness-based therapy, I use CBT to support clients in building emotional resilience, improving coping skills, and living with greater clarity and confidence.

​

The CBT Philosophy: Change Your Thinking, Change Your Life

At the core of CBT is the idea that our thoughts, emotions, and behaviors are interconnected. The way we interpret life events can directly influence how we feel and act. When those interpretations become distorted—such as through self-criticism, catastrophizing, or black-and-white thinking—we can become trapped in cycles of emotional suffering and unhelpful habits.

​

CBT helps break that cycle by teaching you to:

• Identify unhelpful or inaccurate thoughts (called “cognitive distortions”)

• Evaluate those thoughts with evidence and self-reflection

• Reframe them into more balanced and supportive perspectives

• Take proactive steps to change behaviors that may be reinforcing distress

The goal is not to suppress or eliminate your thoughts and feelings, but to develop awareness and flexibility, so you can respond to life’s challenges with greater skill and intention.

​

What CBT Is Used to Treat

CBT is an evidence-based treatment for a wide range of mental health conditions and everyday challenges, including:

• Generalized anxiety disorder

• Social anxiety and phobias

• Panic disorder

• Depression and low self-esteem

• Obsessive-compulsive disorder (OCD)

• Health anxiety

• Post-traumatic stress disorder (PTSD)

• Stress-related disorders and burnout

• Perfectionism

• Procrastination and executive dysfunction (e.g., ADHD)

It is also highly effective for people who may not meet criteria for a diagnosis but are feeling stuck, overwhelmed, or disconnected from their goals and values.

​

How CBT Works in Practice

In therapy sessions, CBT follows a structured, collaborative approach that typically includes:

• Psychoeducation – Learning about the cognitive model and how your thoughts influence your feelings and behaviors.

• Self-monitoring tools – Such as thought records and mood logs to increase self-awareness.

• Cognitive restructuring – Identifying and challenging distorted beliefs or mental habits.

• Behavioral experiments – Testing out new ways of responding in real-life situations.

• Exposure-based strategies – Gradually facing fears or avoided situations in a supportive way.

• Skill-building – Learning practical coping strategies for anxiety, stress, and emotional regulation.

CBT sessions are often active and goal-focused, with homework or between-session practices that reinforce your progress. You’ll leave therapy not only with insight, but with a toolkit you can carry into your daily life.

​

Common Cognitive Distortions Addressed in CBT

Here are some common thinking patterns that CBT helps to identify and shift:

• All-or-nothing thinking – “If I’m not perfect, I’m a failure.”

• Catastrophizing – Expecting the worst-case scenario.

• Mind reading – Assuming others are judging you negatively.

• Overgeneralization – “This always happens to me.”

• Emotional reasoning – “I feel anxious, so something must be wrong.”

• Should statements – “I should be able to handle this better.”

Recognizing and restructuring these patterns can dramatically improve your emotional wellbeing and decision-making.

How CBT Supports Lasting Change

CBT is designed not just to manage symptoms, but to empower you with lifelong skills. Over time, CBT helps you:

• Develop greater self-awareness of your internal experience

• Practice self-compassion instead of self-judgment

• Approach challenges with realistic optimism and problem-solving

• Learn how to self-regulate in times of stress or uncertainty

• Build confidence in your ability to cope and adapt

Research consistently shows that CBT is effective in both short-term relief and long-term prevention of relapse, particularly for anxiety and depression.

My Approach to CBT in Therapy

In my Denver-based psychotherapy practice, I integrate CBT with Acceptance and Commitment Therapy (ACT) and mindfulness-based strategies to meet each client’s unique needs. While CBT offers a structured and practical foundation, I also believe in exploring the deeper patterns and life context that contribute to distress. We’ll move at a pace that feels right for you—balancing skill-building with reflection, insight, and flexibility. Whether you’re seeking support for burnout, perfectionism, anxiety, or relationship challenges, CBT provides a research-backed path forward.​

​___________________________________________________________________________________________

Frequently Asked Questions About CBT

​

Q: Is CBT right for me if I tend to overthink?
Yes! CBT is one of the most effective therapies for overthinking and rumination. It teaches you how to notice unhelpful thought patterns and respond to them with more clarity and intention—so your mind works with you, not against you.

​

Q: How long does CBT usually take?
CBT is typically short to medium-term, ranging from 8–20 sessions, depending on your goals and the nature of your concerns. Many people begin to see positive change within the first few weeks.

​

Q: Do I have to do homework in CBT?
Homework is often encouraged in CBT because it helps you practice new skills in real-life situations. However, it’s always tailored to your comfort level and lifestyle. Even small steps between sessions can make a big difference.

​

Q: Can CBT help with burnout and professional stress?
Absolutely. CBT can help you manage work-related anxiety, perfectionism, and boundary-setting, while also addressing the underlying thought patterns that contribute to burnout. Many professionals I work with find it incredibly empowering.

​

Q: Is CBT only about changing thoughts?
Not at all. CBT includes behavioral strategies that support change from the outside in—such as practicing assertiveness, facing fears gradually, or shifting habits. It’s a whole-person approach that blends thinking, feeling, and doing.

Mindfulness-Based Therapy is a powerful, evidence-based approach that integrates the ancient practice of mindfulness with modern psychology. Grounded in present-moment awareness, it helps people build a different relationship with their thoughts, emotions, and experiences—one that’s rooted in curiosity, compassion, and intention rather than reactivity or avoidance.

​

 Whether you’re facing anxiety, burnout, trauma, or simply feeling overwhelmed, mindfulness-based therapy offers tools for deep healing and lasting change.

​

What Is Mindfulness?

Mindfulness is the practice of intentionally paying attention to the present moment with openness and non-judgment. Rather than reacting automatically or getting caught in stories about the past or future, mindfulness allows you to meet your experience with greater clarity and choice.

​

In therapy, mindfulness helps you:

• Tune into your body and breath

• Recognize emotions and thoughts without being ruled by them

• Create space between stimulus and response

• Respond with wisdom rather than habit

• Cultivate a more compassionate relationship with yourself

This practice is foundational to many modern therapeutic modalities, including Acceptance and Commitment Therapy (ACT), Mindfulness-Based Stress Reduction (MBSR), and Mindfulness-Based Cognitive Therapy (MBCT).

How Mindfulness-Based Therapy Works

Mindfulness-based therapy blends mindfulness techniques—such as meditation, breathwork, and body awareness—with cognitive and behavioral strategies to help clients manage difficult emotions, shift unhelpful patterns, and improve overall well-being.

​

In sessions, you’ll learn how to:

• Anchor your attention in the present moment

• Observe your thoughts without immediately reacting

• Recognize how avoidance, suppression, or rumination may be fueling distress

• Approach difficult emotions with acceptance rather than resistance

• Cultivate patience, gratitude, and self-compassion

You don’t need to sit on a meditation cushion or “clear your mind.” Mindfulness-based therapy is practical, flexible, and grounded in the realities of daily life.

​

What Mindfulness-Based Therapy Helps Treat

Extensive research supports the effectiveness of mindfulness-based therapy for a variety of mental health concerns, including:

• Anxiety and panic attacks

• Depression and low mood

• Chronic stress and burnout

• Trauma and PTSD

• Perfectionism and overthinking

• Emotional dysregulation

• ADHD and attention challenges

• Chronic pain or health conditions

• Grief and loss

Mindfulness practices can also be deeply supportive during life transitions, such as entering adulthood, navigating midlife, adjusting to parenthood, or coping with relationship changes.

​

Benefits of Mindfulness-Based Therapy

Some of the core benefits clients experience include:

• Greater self-awareness – noticing internal experiences before they spiral

• Improved emotion regulation – riding the wave of emotions rather than being overwhelmed by them

• Decreased reactivity – choosing responses rather than reacting from old patterns

• Enhanced focus and attention – bringing your mind back to the present moment

• Reduced anxiety and stress – learning to relate differently to worry and tension

• Increased self-compassion – treating yourself with more care and kindness

Over time, mindfulness allows you to approach life with more intention, grace, and emotional resilience.

​

Mindfulness in My Therapy Practice

In my Denver-based practice, I weave mindfulness into most of the work I do—whether we’re focusing on anxiety, trauma, perfectionism, or burnout. Depending on your needs and preferences, mindfulness might take the form of:

• Guided meditations in session

• Breathwork for nervous system regulation

• Mindful self-reflection exercises

• Grounding techniques for anxiety or stress

• Values-based mindfulness practices (e.g., mindful walking, journaling)

You don’t need prior experience with meditation or mindfulness. We’ll tailor the approach so it feels accessible and empowering for you.

How Mindfulness Supports ACT and CBT

Mindfulness-based therapy integrates beautifully with both Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT). In CBT, mindfulness supports cognitive awareness—helping you notice unhelpful thought patterns before challenging or shifting them. In ACT, mindfulness is key to developing psychological flexibility—the ability to stay open, present, and value-driven in the face of discomfort.

​

In all of these approaches, mindfulness isn’t a technique—it’s a way of being that supports deeper change.

_____________________________________________________________________________________________________

​

Frequently Asked Questions About Mindfulness-Based Therapy

​

1. Do I need to be good at meditating for this to work?
No! Mindfulness-based therapy is not about doing it “right”—it’s about being present. Even noticing that your mind has wandered is part of the practice. We’ll start wherever you are, and you’ll never be judged or pressured.

​

2. Can mindfulness make anxiety worse?
It’s common to feel more aware of anxiety when you first begin mindfulness, but over time, the practice helps you build a different relationship with those feelings. We’ll go slowly, and I’ll guide you in ways that feel grounding, not overwhelming.

​

3. Is mindfulness a religious or spiritual practice?
While mindfulness has roots in ancient contemplative traditions, mindfulness-based therapy is secular and science-based. You can bring your own spiritual beliefs—or none at all—to the process.

​

4. How long does it take to feel the benefits of mindfulness?
Many clients notice small shifts within a few sessions—such as a greater sense of calm, improved focus, or less reactivity. With regular practice, mindfulness leads to long-term improvements in emotional resilience and quality of life.

​

5. Is mindfulness-based therapy right for me?
If you’re feeling stuck in stress, anxiety, or emotional overwhelm—and you want to respond to life with more clarity, calm, and compassion—mindfulness-based therapy could be a supportive, effective choice.