Therapy Approaches
You don’t need to know any of this before your first session. This page is here for the part of you that wants to understand what we’ll actually be doing together, and to show you there’s nothing to be afraid of.
If you’ve ever Googled a therapy term and felt more confused than when you started, you’re not alone. Words like “CBT” and “trauma-focused” can sound clinical and intimidating, but the reality is much warmer than the labels suggest.
Think of these approaches as tools in a toolbox. I don’t follow a rigid script, and every session is shaped by you, what you’re feeling, where you are that day, and what feels right. These are simply the frameworks I draw from to help guide our work together.
Cognitive Behavioral Therapy
CBT is a way of looking at how your thoughts, feelings, and actions are all connected. When something difficult happens, our minds often fall into patterns, like jumping to the worst-case scenario, blaming ourselves for things beyond our control, or pulling away from the people and activities that help us feel better.
CBT helps us notice those patterns. Not to judge them or push them away, but to understand them, and gently explore whether there’s a different way to respond that feels better for you.
There’s no textbook or lecture. You might share something that’s been weighing on you, and together we’d look at the thoughts that come up around it, the stories your mind tells you, and explore whether those stories are helping or hurting. Then we’d practice small, concrete shifts.
It’s a conversation, not a test. I’m not here to tell you what to think. I’m here to help you see your own patterns more clearly, so you can decide what you want to do with them.
CBT is one of the most widely researched therapy approaches and has been shown to help with anxiety and depression, grief, self-esteem struggles, and the overwhelming thoughts that come with major life transitions. If you find yourself stuck in a cycle of worry, self-criticism, or avoidance, CBT can help you find a way through.
No. Your thoughts and feelings are valid, every one of them. CBT isn’t about replacing “bad” thoughts with “good” ones. It’s about noticing the patterns together, without judgment, and exploring whether a different perspective might bring you some relief. You’re always in the lead.
Sometimes I might suggest a small thing to notice or try between sessions, like writing down a thought that keeps coming up, or trying a new response to a stressful moment. But it’s never mandatory, and it’s never overwhelming. Think of it as gentle practice, not an assignment.
Trauma-Focused CBT
TF-CBT is a specialized form of CBT that was created specifically for people who have been through traumatic experiences. It takes all of the thought-and-behavior tools from CBT and adds a focus on safely processing the difficult memories and emotions that trauma leaves behind.
The key word here is safely. TF-CBT was designed to be gentle and carefully paced. It’s not about diving into the deep end, it’s about building a foundation of safety and coping skills first, so that when we do approach the harder stuff, you feel grounded and supported.
Both approaches look at thoughts and behaviors, but standard CBT is broader, it helps with everyday patterns of thinking and feeling. TF-CBT adds a specific layer of processing the trauma itself, not just managing the symptoms around it.
Think of it this way: CBT might help you cope with the anxiety that shows up in daily life. TF-CBT goes a step further and helps address the root experience that’s driving that anxiety, but only when you’re ready, and always at your pace.
We start by building your coping toolkit, things like relaxation techniques, grounding exercises, and ways to manage overwhelming emotions. This is the foundation. We don’t approach any difficult material until you feel steady and safe.
When you are ready, we work through the traumatic experience gradually and gently. You are always in control of the pace, and we never push. If something feels like too much, we slow down. Learn more about how your first session works.
No. Processing does not mean reliving. We work through things gradually and with tools to keep you grounded every step of the way. The goal is to help the memory lose its power over you, not to make you go through it all over again. You set the pace, always.
That’s completely okay, and honestly, very normal. Readiness isn’t a requirement to start therapy. We begin wherever you are, with whatever feels manageable. Sometimes “not ready” just means you need a little more time building trust and coping skills first, and that’s exactly what we’ll do.
No matter which approach we use, the most important thing to know is this: therapy moves at your pace, in your direction, and on your terms. I’m here to walk alongside you, not to push you somewhere you’re not ready to go.
You don’t need to have all the answers before you start. You don’t even need to know what you want to talk about. Just showing up is enough.
Book a free 15-minute consultation. No pressure, no commitment — just a conversation.
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