Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a practical, evidence-based approach that helps people understand how thoughts, emotions, and behaviors are connected—and how small changes can lead to meaningful relief.

CBT is focused on the present and on building tools you can actually use in daily life. The goal is not to “think positively” or ignore hard experiences, but to learn how to respond to them in ways that feel more supportive and effective.

How CBT Works

CBT is based on the idea that our thoughts influence how we feel and how we act. In therapy, we work together to:

  • Identify unhelpful or distressing thought patterns

  • Understand how those thoughts affect emotions and behaviors

  • Learn skills to challenge, reframe, or respond differently to thoughts

  • Practice coping strategies that reduce stress and improve functioning

  • Build confidence in handling difficult situations

CBT is collaborative and skill-based. You’re not being told what to think—you're learning how to notice patterns and choose what works better for you.

Who CBT Can Help

CBT can be helpful for people experiencing:

  • Anxiety, panic, or chronic worry

  • Depression or low self-esteem

  • ADHD-related challenges (organization, follow-through, time management)

  • Trauma-related symptoms (often alongside other approaches)

  • Stress, burnout, or overwhelm

  • Negative self-talk or perfectionism

CBT can be used on its own or integrated with other therapeutic approaches depending on your needs.

What to Expect in CBT Sessions

CBT sessions are structured but flexible and tailored to your goals. Therapy may include:

  • Exploring current challenges and patterns

  • Learning and practicing coping skills

  • Thought-challenging and reframing exercises

  • Behavioral strategies to support change

  • Between-session tools or reflections (only if helpful for you)

Sessions are paced collaboratively, and therapy always adapts to what feels accessible and realistic in your life.

An Affirming, Practical Approach

At Small Works Counseling, CBT is offered through a trauma-informed, identity-affirming lens. We recognize that thoughts and behaviors don’t exist in a vacuum—they’re shaped by lived experience, systems, identity, and stress. Therapy is collaborative, respectful, and centered on your goals rather than rigid rules.

Is CBT right for you?
If you’re looking for therapy that offers clear tools, structure, and practical strategies for change, CBT may be a good fit.