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.

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.

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.

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.

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.

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.

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.

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.

Yes. Online therapy uses HIPAA-compliant platforms to ensure confidentiality. Many people feel safer starting trauma therapy from the comfort of their own home.

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.

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

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.

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.

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.

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.

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.

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.

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.