Tools for everyday life
Practical skills.
Thoughtful application.
I draw from CBT and DBT approaches as part of integrative psychotherapy, tailoring the work to your goals.
CBT: understand the connections.
Cognitive Behavioral Therapy (CBT) examines the connections among thoughts, emotions, and behaviors. A thought such as “I’ll get this wrong” might lead to anxiety and avoidance. Avoidance may then keep the worry going.
We can explore whether a thought is useful or accurate, consider alternatives, and try manageable changes in behavior. The goal is not to replace every difficult thought with a positive one. It is to develop more flexible responses.
DBT-informed strategies: respond with more choice.
Dialectical Behavior Therapy (DBT) offers practical skills that can be integrated into our work:
- Emotional regulation: noticing feelings earlier and choosing how to respond.
- Distress tolerance: getting through difficult moments without making them harder.
- Interpersonal effectiveness: expressing needs, setting boundaries, and navigating disagreement.
- Mindful awareness: noticing what is happening before reacting automatically.
Part of a broader approach.
I integrate CBT and DBT-informed strategies with relational, family systems, and experiential work. This is not presented as a comprehensive DBT program or a claim of CBT or DBT certification.