Individual Psychotherapy
Cognitive Behavioral Therapy
Empower Your Mental Health with Evidence-Based CBT
Introduction
Struggling with anxiety, depression, or overwhelming negative thoughts can be exhausting. They often make you feel stuck, sap your motivation, and hold you back from living the life you want. Cognitive Behavioral Therapy (CBT) is an evidence-based approach that helps you reframe these thought patterns, gain a new perspective, and change behaviors that keep you from thriving. CBT is also highly effective for improving emotional regulation, building self-esteem, and enhancing relationships. This CBT program is designed to help you take control of your mental health and transform your daily experience. Typically, the program runs for 12 weeks, but it can be extended based on your individual needs and progress.
Whether you’ve been dealing with persistent negative thoughts, stress, or are looking for a structured, solution-focused way to address your mental health, this program offers a clear path forward. By the end of the program, you’ll have the skills to handle challenges more effectively and lead a more balanced, fulfilling life.
Ideal for:
Individuals struggling with anxiety, depression, or negative thought patterns.
People looking for a structured, time-bound program to work on their mental health.
Individuals struggling with low self-esteem who want to build confidence and improve well-being.
Those feeling overwhelmed by stress and looking for practical coping tools.
Individuals needing help with reducing rumination and overthinking.
People who have tried other forms of therapy and want to explore CBT.
How it Works
Weekly Sessions with a Structured Focus
Each week, we'll meet for a 50-minute session to focus on specific skills and concepts integral to CBT. These sessions are tailored to guide you through understanding the relationship between your thoughts, feelings, and behaviors. You'll learn practical tools to challenge negative thoughts and replace them with healthier, more productive perspectives.
Practice Between Sessions
CBT is most effective when applied to real-life situations. Between sessions, you'll have practical exercises and activities to reinforce what we've covered. These assignments are designed to help you practice new skills in everyday life, creating real, lasting change.
Building Lasting Skills
By the end of the 12 weeks, you will have built a comprehensive toolkit. You'll learn how to identify and challenge distorted thoughts, develop healthier behaviors, and create sustainable routines that support mental well-being. The skills you learn in this program are meant to empower you well beyond the sessions we have together.
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BENEFITS
Short Term Benefits
- Gain a clear understanding of how your thoughts influence your emotions and behaviors.
- Develop immediate coping strategies for anxiety and depression.
- Boost self-esteem by learning to challenge negative thoughts and take positive actions.
- Reduced intensity of negative thought patterns and improved emotional resilience.
- Personalized guidance through a structured program tailored to your specific needs.
Long Term Benefits
- Develop healthier thought patterns that help prevent future episodes of anxiety and depression.
- Gain the tools to manage stress and challenging situations more effectively.
- Build lasting habits that promote positive mental health, improve emotional regulation, enhance self-esteem, and strengthen relationships.
- Increased confidence in your ability to handle emotional challenges independently.
- Establish a strong foundation for ongoing mental health growth beyond the program.
Personalized Guidance
Having worked with many clients through CBT, I know that each person’s journey is unique. This program is not a one-size-fits-all solution; instead, it is personalized to your challenges and goals. I am here to guide you each step of the way, adapting strategies to suit your specific needs and ensuring you are supported throughout your journey. Together, we’ll create a plan that makes sense for you and helps you achieve tangible progress.
A Real-World Example
Before
One client struggled with intense anxiety, particularly in social situations. She would often avoid gatherings and felt isolated, believing others were constantly judging her.
After
Throughout our time together, she learned how to identify and challenge the distorted thoughts that fueled her anxiety. Using exposure techniques and positive reframing, she gradually faced her fears, started attending social events again, and began enjoying the company of others without overwhelming anxiety. Today, she feels more confident and in control of her emotions.
Resources and Tools
Workbooks and Worksheets
To support your learning, I provide workbooks and worksheets tailored to each week's focus. These tools help reinforce concepts, provide structured guidance for exercises, and serve as a resource you can revisit even after the program is complete.
Weekly Assignments
Each week, you'll receive practical assignments to work on between sessions. These exercises are integral to applying CBT principles to your everyday life, helping to create lasting change beyond our sessions.
Personalized Crisis Management
We’ll create individualized strategies to help you manage any crises or challenging moments that arise throughout the program. You'll have clear steps and coping techniques to turn to whenever you feel overwhelmed, ensuring that you're supported at all times, both during and between our sessions.
Relevant Information:
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Frequently Asked Questions
What is your rate per session?
My rate is $150 per session. However, I offer a generous sliding scale to make my services accessible and a special discount for students. Feel free to reach out to discuss a rate that works for you.
How can CBT help me overcome negative thought patterns?
CBT helps you identify and change negative thought patterns that contribute to anxiety, depression, and other mental health issues. By learning to challenge and replace these thoughts, you can reduce stress, improve emotional regulation, and build healthier relationships.
Do I need to do exercises between CBT sessions?
Yes, practicing the skills learned in therapy between sessions is crucial for long-term success. You’ll receive exercises and assignments to help you apply CBT principles to your everyday life, reinforcing what you learn during our sessions.
Do you accept insurance?
I do not bill insurance directly. However, if you live in Ontario and your insurance plan covers Registered Social Workers (RSWs), I will provide you with a receipt to submit for reimbursement.
Is the CBT program customized to my needs?
Absolutely. While the program structure is consistent, each session is customized to address your unique challenges and goals. We adapt our approach to focus on what will benefit you most, ensuring the program fits your personal needs.
What happens after the program ends?
After the program, you can choose to continue with regular sessions or stop them altogether. However, if you decide to stop, my door is always open for refresher sessions whenever you feel you need them. You’ll have a solid set of tools to maintain your progress independently, but ongoing support is always available if you need it.
Take the First Step:
Schedule Your Free Consultation
Book your free consultation today to learn more about how the CBT program can help you. If you don’t see a suitable time on the scheduler, feel free to send me a message through the contact form, and we’ll arrange a time that works best for you.