Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is one of the most researched and effective forms of psychotherapy available. If you're struggling with anxiety, depression, negative thinking, or unhelpful behavior patterns, CBT can help you create real, lasting change.
What Is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy is a structured, goal-oriented approach to therapy that focuses on the connection between your thoughts, feelings, and behaviors. The core principle of CBT is simple but powerful:
Your thoughts influence your feelings, and your feelings influence your actions.
When you change unhelpful thought patterns, you can change how you feel and what you do.
Unlike some forms of therapy that focus primarily on the past, CBT is present-focused and action-oriented. It teaches you practical skills you can use right away — and for the rest of your life.
CBT is effective for treating:
Anxiety disorders: Generalized anxiety, social anxiety, panic disorder, phobias
Depression: Major depression, persistent depressive disorder
Obsessive-Compulsive Disorder (OCD)
Post-Traumatic Stress Disorder (PTSD)
Eating disorders
Sleep problems: Insomnia and sleep disturbances
Anger management
Stress and burnout
Low self-esteem
Chronic pain: Coping with physical health conditions
CBT is backed by decades of research and is considered the gold standard for treating many mental health conditions.
CBT helps you identify and challenge distorted or unhelpful thinking patterns that contribute to emotional distress and problematic behaviors.
Here's how the process works:
1. Identify Negative Thought Patterns
You'll learn to recognize automatic negative thoughts — the habitual, often unconscious thoughts that influence how you feel.
Common cognitive distortions include:
All-or-nothing thinking: Seeing things in black and white ("I failed once, so I'm a complete failure")
Catastrophizing: Expecting the worst possible outcome ("If I mess up this presentation, I'll lose my job")
Mind reading": Assuming you know what others are thinking ("They definitely think I'm incompetent")
Overgeneralization: Drawing broad conclusions from a single event ("I always mess things up")
Should statements: Rigid rules about how you or others "should" behave
Emotional reasoning: Believing something is true because it feels true ("I feel like a failure, so I must be one")
2. Challenge and Reframe Unhelpful Thoughts
Once you identify negative thoughts, you'll learn to question them:
Is this thought based on facts or feelings?
What evidence supports or contradicts this thought?
Is there another way to look at this situation?
What would I tell a friend in this situation?
Through this process, you develop more balanced, realistic perspectives.
3. Change Behaviors
CBT also focuses on changing behaviors that keep you stuck. This might include:
Behavioral activation: Increasing engagement in meaningful activities to improve mood
Exposure therapy: Gradually facing feared situations to reduce anxiety
Problem-solving: Breaking down overwhelming problems into manageable steps
Relaxation techniques: Deep breathing, progressive muscle relaxation, mindfulness
4. Build Long-Term Skills
The skills you learn in CBT are practical tools you can use long after therapy ends. Many people think of CBT as learning a new language, the language of healthy thinking.
How Does CBT Therapy Work?
CBT Techniques We Use
Our CBT therapy integrates a variety of proven techniques tailored to your needs:
Cognitive Techniques:
Thought records and cognitive restructuring
Identifying and challenging cognitive distortions
Socratic questioning
Behavioral experiments
Behavioral Techniques:
Behavioral activation
Exposure therapy and systematic desensitization
Relaxation training
Problem-solving skills
Activity scheduling
Additional Approaches:
Mindfulness-based CBT
Acceptance and Commitment Therapy (ACT) principles
Dialectical Behavior Therapy (DBT) skills for emotion regulation
We'll work together to find the combination of techniques that works best for you.
Benefits of CBT Therapy
CBT therapy offers unique advantages:
Lasting, practical skills: You learn tools you can use for the rest of your life, not just temporary relief. Many people describe it as learning a new language of healthy thinking.
Addresses multiple conditions: Effective for anxiety disorders, depression, OCD, PTSD, eating disorders, insomnia, relationship issues, anger management, stress, low self-esteem, and chronic pain.
Present-focused and action-oriented: Unlike therapies that focus primarily on the past, CBT teaches practical skills you can use right away to change current thoughts and behaviors.
Why Choose Good Counsel Therapy?
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Your privacy matters. All online therapy sessions use encrypted, HIPAA-compliant video platforms to ensure your conversations remain completely confidential. We adhere to the highest standards of professional ethics and data security.
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Maranice Strickland is a licensed professional counselor specializing in trauma, anxiety, depression, and relationship issues. Fully licensed in Texas and New Jersey, she is committed to your mental health journey with compassionate, professional care.
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No commute. No waiting rooms. Schedule therapy sessions that fit your work and family commitments, with evening and weekend appointments available. Online counseling makes mental health support accessible when you need it most.
FAQs
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CBT is structured and collaborative. Here's what your sessions will look like:
First Session:
Discuss your current concerns and what brings you to therapy
Identify your goals for treatment
Learn about the CBT approach and how it can help you
Begin to explore the connection between your thoughts, feelings, and behaviors
Ongoing Sessions:
Review progress and any challenges since your last session
Identify specific situations where unhelpful thoughts or behaviors occurred
Work together to challenge negative thinking and develop new perspectives
Learn and practice coping skills and behavioral strategies
Set homework or practice exercises to reinforce what you're learning
Sessions typically last 50-60 minutes and are held weekly, though frequency can be adjusted based on your needs.
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CBT is more structured and present-focused than many other therapies. It emphasizes practical skills and homework between sessions. While other therapies may focus more on exploring the past, CBT focuses on changing current thoughts and behaviors to improve your life now.
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CBT is typically a short- to medium-term therapy. Many people see significant improvement within:
12-16 weeks for anxiety or depression
16-20 weeks for more complex issues like OCD or PTSD
Some people benefit from just a few sessions, while others continue therapy for longer-term support. The length of treatment depends on:
The nature and severity of your concerns
Your personal goals
How actively you engage in therapy and practice skills
Research consistently shows that CBT produces lasting results, many people continue to improve even after therapy ends because they've learned skills they can use for life.
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Online CBT may be a good fit if you:
Want a practical, solution-focused approach to therapy
Prefer structure and clear goals in your treatment
Are willing to actively participate and practice skills between sessions
Want evidence-based treatment with proven results
Prefer the convenience and privacy of attending therapy from home
Are experiencing anxiety, depression, or other challenges that interfere with your daily life
CBT works best when you're an active participant in your own healing. You'll get the most out of therapy if you're willing to reflect on your thoughts, try new strategies, and practice skills outside of sessions.
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Online therapy (also called teletherapy or telehealth counseling) is a form of mental health treatment conducted remotely using secure video calls. A licensed therapist provides the same kinds of support they would in person—including talk therapy, coping strategies, and treatment plans—but through an online platform.
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Life happens! If you need to reschedule or cancel, just let us know as soon as possible. Our policy requires 24-hour notice to avoid a late cancellation fee, and we'll always do our best to find a new time that works for you.
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Not necessarily. CBT is often effective on its own. However, some people benefit from combining therapy with medication, especially for moderate to severe depression or anxiety. As therapists, we don't prescribe medication, but we can help you explore whether it might be helpful and connect you with a psychiatrist if needed.
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Yes, for many people and many mental health conditions, research shows that online therapy can be just as effective as traditional in-person therapy. Studies have found comparable outcomes for conditions like:
Generalized anxiety disorder
Major depressive disorder
Post-traumatic stress disorder
Relationship and stress-related concerns
A comprehensive systematic review and meta-analysis published in JMIR Mental Health found that psychiatric treatment conducted via telemedicine showed comparable effectiveness to in-person modality for posttraumatic stress disorder, mood disorders, and anxiety disorders.
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Yes. Online therapy uses HIPAA-compliant platforms to ensure confidentiality. Many people feel safer starting trauma therapy from the comfort of their own home.
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Your first session is usually focused on getting to know each other and setting goals. Common steps include:
Reviewing confidentiality and how online therapy works
Discussing your concerns, history, and what brought you to therapy
Setting short- and long-term goals
Testing the technology (e.g., audio/video, comfort with the platform)
Asking any questions about the therapist's approach
You won't have to share everything at once—it's okay to go at your own pace.
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Online therapy may be a good fit if you:
Prefer the convenience of home sessions or have mobility or scheduling challenges
Feel comfortable communicating over video or phone
Want access to more therapist options outside your immediate area
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Not unless you want to. Some trauma therapies (like EMDR) don't require you to share every detail. You are always in control of what you share and when.
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A therapist can help you understand your symptoms and whether they meet the criteria for PTSD. Either way, if trauma is affecting your life, you deserve support.
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Yes, in many cases. Most major insurance plans in Texas and New Jersey cover online therapy (telehealth) similarly to in-person sessions, especially since coverage expanded after the COVID-19 pandemic. Coverage depends on your specific plan—co-pays, deductibles, and in-network requirements may still apply.
To learn more about our accepted insurance plans and self-pay rates, visit our Rates & Insurance page.
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Yes. Your privacy is very important to us. All sessions are conducted on a secure, HIPAA-compliant platform to ensure that your information and conversations remain completely confidential.
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Find a quiet, private space where you feel comfortable and won't be interrupted. It can help to have a notebook or something to drink nearby, and most importantly… just come as you are! There's no need to prepare anything special.
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Most clients start with weekly sessions to build consistency and momentum. As you begin to feel more grounded and confident, we can adjust the frequency to fit your needs and goals.
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Yes. Multiple studies have shown that online CBT is just as effective as face-to-face CBT for treating anxiety, depression, and other mental health conditions.