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How I Work: CBT and DBT, in Plain Language

People often ask what actually happens in therapy with me. I use two practical, well-studied approaches:
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  • Cognitive Behavioral Therapy (CBT) 

  • Dialectical Behavior Therapy (DBT)


I offer both online to adults in New York, Connecticut, and Utah.

 

Below is a plain-language look at what each one is and how I blend them, so you know what you are signing up for before we ever meet.

An illustration of DBT skills steadying intense emotions after trauma.

Cognitive Behavioral Therapy (CBT)

CBT is built on a simple idea where your thoughts, feelings, and behaviors are connected, so changing one can change the others.

In our work, that means we notice the thoughts that run on autopilot, the ones that fuel anxiety, low mood, or old trauma reactions, and we check whether they are actually true or just familiar. Then we practice responding in ways that serve you better.

CBT is active, practical, and evidence based. You leave sessions with something to try, not just something to think about.

How CBT Works In Practice

CBT helps you notice patterns, test thoughts, and practice healthier responses.

Step one of CBT, noticing the automatic thought or recurring pattern.

Notice The Pattern

Spot the automatic thought or recurring pattern.

Step two of CBT, checking what supports the thought and what challenges it.

Check The Evidence

Ask what supports it and what challenges it.

Step three of CBT, practicing a more balanced thought or action.

Practice A New Response

Choose a more balanced thought or action.

Cognitive Behavioral Therapy

Dialectical Behavior Therapy (DBT)

DBT was developed for people whose emotions run big and fast, and it is useful for far more than that.
 

Where CBT works mainly with your thoughts, DBT works with what is happening in your body and in the moment, giving you something real to reach for when a feeling is too intense to think your way through.

 

It teaches four sets of skills, each one built for a different kind of hard moment.

DBT for Trauma and PTSD

Illustration of a woman journaling

DBT skills are especially helpful for trauma and PTSD, where emotions can surge without warning.

Distress tolerance and emotion regulation give you a way to ride those waves and stay grounded.

You can read more on my Trauma Therapy page.

Dialectical Behavior Therapy
The DBT skill of mindfulness, staying present in the moment.

Mindfulness

Staying present in the moment.

The DBT skill of distress tolerance, getting through a crisis without making it worse.

Distress Tolerance

Getting through a crisis without making it worse.

The DBT skill of emotion regulation, understanding and steadying intense feelings.

Emotion Regulation

Understanding and steadying intense feelings.

The DBT skill of interpersonal effectiveness, asking for what you need and holding boundaries.

Interpersonal Effectiveness

Asking for what you need and holding boundaries.

An open journal and coffee on a table, the practical work carried between sessions.

How I Blend CBT & DBT

I do not follow a rigid script. I draw on CBT when we are working with thoughts and patterns, and DBT when we need skills for intense moments and relationships.

Everything stays trauma-informed, which means we build safety first and move at your pace. 

If a different approach would serve you better, I will say so honestly.

What A Session Looks Like

Sessions are 50 minutes, online, over a secure and HIPAA-compliant video link. We start with where you are today, do the work, and end with something practical to carry into your week.

Your first session is mostly about getting to know your story and what you want to change. There is no rush to get it all out at once.
 

Curious whether this approach fits you? Book a free 15-minute consultation and ask me anything.

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