Cognitive behavioral therapy (CBT)

A practical, skills-based approach that helps you notice unhelpful thoughts, test them, and build new patterns so day-to-day life feels lighter and more manageable.

What is CBT?

CBT looks at how thoughts, feelings, and behaviors influence each other. You’ll learn to spot thinking habits (like “all-or-nothing” or mind-reading), gather evidence, and try small experiments that move you toward your goals.

When it helps

  • Persistent worry or anxiety
  • Low mood and negative self-talk
  • Avoidance, phobias, or panic
  • Stress, overwhelm, and rumination

How sessions work

  1. Set a clear, near-term goal together.
  2. Map the thought → feeling → behavior loop.
  3. Run a small real-life experiment for the week.
  4. Review results and adjust next steps.

Skills you’ll practice

Thought records Cognitive reframing Behavioral activation Exposure ladders Problem-solving Mindfulness basics

Want space to reflect?

Emma can help you organize your thoughts and practice general self-help skills. It does not provide CBT or professional treatment.

Start together Log in