Cognitive Behavioral Therapy (CBT) is based on the Cognitive Model which says that a person’s thoughts influence their behavioral, emotional, and physiological reactions to the situations in their lives.

When people experience depression or anxiety, they may feel negatively about themselves, others, the world, and the future. This can lead to patterns of unrealistic or negative thoughts in their every day lives. These thoughts can turn into unhelpful behaviors or reactions creating a loop that can reinforce underlying negative beliefs.

One of the goals of CBT is to pause the loop by evaluating thoughts and see a situation in a more productive way or from another point of view. We start by helping clients do this in session, but eventually teach clients to evaluate their thoughts on their own, outside of session.

Setting an agenda for each sessions, use of worksheets and "homework" outside of sessions is typical. 

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Mindfulness means paying attention to what you are experiencing in the present moment with openness and curiosity, rather than judgment. It is not about getting rid of bad feelings/thought—it’s about changing how you respond to them. When we fight or avoid uncomfortable thoughts or big emotions, we naturally end up in an unhealthy loop and making them feel stronger and unbearable to manage. Mindfulness helps you step out of the loop by gently acknowledging your humanness because of what you’re feeling or thinking. In letting the uncomfortable experience pass on its own those difficult thoughts and feelings fade to background noise in turn freeing up your energy to focus on what’s actually happening around you in the present moment.

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Solution-Focused Brief Therapy (SFBT) is a goal-directed, hope-focused approach that emphasizes your strengths and future possibilities rather than dwelling on past problems. Instead of dissecting root causes or focusing on what is wrong, SFBT helps you construct a clear picture of your ideal future and identify by finding what is already working in your life. By uncovering times when your challenges feel less intense and highlighting your existing resources, this brief, practical approach empowers you to create meaningful, lasting change and move forward with confidence.