Cognitive behavioral therapy, or CBT, is a structured, evidence-based form of talk therapy that grew out of the work of Aaron Beck, alongside Albert Ellis's Rational Emotive Behavior Therapy. It rests on a practical idea: thoughts, emotions, and behaviors influence one another. A thought such as “I cannot afford to make a mistake” can raise anxiety, which can lead to over-preparing or avoiding, which can in turn reinforce the original belief. CBT helps you notice that cycle and experiment with different responses, so the loop loosens its grip.
Cognitive Behavioral Therapy
CBT in Austin
Cognitive behavioral therapy looks at the links between what you think, what you feel, and what you do, and offers practical ways to change the cycle.
How I Use CBT
In our work, CBT is one tool among several, chosen when structure will help. We may identify the automatic thoughts that show up in stressful moments, examine the evidence for and against them, and practice more balanced alternatives. We may also look at behaviors that keep a problem going, such as avoidance, checking, or overworking, and try small changes between sessions. I integrate CBT with a deeper look at where patterns began, drawing on psychodynamic and attachment-focused work when that helps the change hold. You can read how the approaches fit together on my approach page.
Problem-Solving Therapy
Problem-solving therapy is a structured approach developed by Thomas D'Zurilla and Arthur Nezu. It helps when a situation feels overwhelming because everything seems to need attention at once. We define the problem clearly, separate what is within your control from what is not, generate options without judging them too early, weigh them, and choose a next step to try. Then we look at what happened and adjust. This can be especially useful during a transition, a demanding period at work, or a decision you have been circling for too long. Career and life transitions can call for exactly this kind of structure.
What a Session Can Feel Like
A CBT-informed session tends to be collaborative and focused. We may begin by checking in on the week and on anything you tried between sessions, then choose one situation to slow down and examine. You might notice the thought that appeared, the feeling that followed, and what you did next. Together, we look for a different way to respond and plan a small experiment for the coming week. Sessions are still a place for reflection and feeling, not only worksheets. The structure is there to support you, not to box you in.
Thoughts Are Not Facts
One of the most useful ideas in CBT is that a thought is an event in the mind, not a verdict. When you notice “I always mess this up,” you can treat it as a hypothesis to test rather than a truth to obey. That small shift can reduce the grip of self-criticism and make room for more accurate, more compassionate conclusions. With practice, it becomes easier to catch the thought before it turns into a spiral.
Who CBT Can Suit
CBT can be a good fit if you like practical tools, want to understand your patterns in concrete terms, or feel stuck in a loop of worry, self-criticism, or avoidance. It is widely used for anxiety, low mood, stress, and perfectionism. If you want to go deeper into where a pattern began, we can pair CBT with other approaches. You can read more about anxiety and depression therapy and Therapy for High-Functioning Anxiety.
My Training and Practice
My clinical training includes a Master of Arts in Mental Health Counseling, and I also hold a graduate diploma in Positive Psychology. I am a Licensed Professional Counselor in Texas, license #93394. I use CBT and problem-solving therapy as part of an integrated, person-centered approach rather than as a stand-alone protocol, and alongside DBT-informed skills when emotions run high. Sessions take place in person at FUSE WorkSpace on West Highway 290 in Southwest Austin or by secure video anywhere in Texas, in English, Spanish, or Portuguese.
Questions
Frequently Asked Questions
Is CBT Only About Changing Negative Thoughts?
No. CBT looks at thoughts, feelings, and behaviors together. It is less about forcing positive thinking and more about seeing patterns clearly and trying different responses.
Will I Have Homework?
Sometimes. You may leave with a reflection or a small practice to try, and we adjust it to fit your week. It is always collaborative.
Can CBT Be Done by Telehealth?
Yes. CBT-informed sessions work by secure video anywhere in Texas, as long as you are located in Texas during each session.
A thoughtful first step
You do not Have to Keep Carrying This Alone.
A free 15-minute consultation is a focused, private conversation about what is bringing you here and whether we may work well together.