Cognitive Behavioural Therapy (CBT)
Practical Tools to Break Free from Anxiety, People‑Pleasing, and Self‑Doubt
What Is Cognitive Behavioural Therapy?
Cognitive Behavioural Therapy—or CBT—is one of the most widely researched and effective forms of psychotherapy. At its heart, CBT is based on a simple but powerful idea: our thoughts, emotions, and behaviours are deeply connected. When unhelpful thought patterns take hold—such as self-criticism, worry, or the belief that we must always keep others happy—they can fuel anxiety, depression, or relationship struggles. By learning to notice and shift these patterns, we can begin to feel and act differently in everyday life.
CBT was originally developed in the 1960s by psychiatrist Dr. Aaron Beck, who noticed that many of his clients’ emotional struggles were tied to distorted ways of thinking. Since then, CBT has been studied extensively and adapted for a wide range of issues, including panic attacks, phobias, trauma, stress, and low self-esteem. Today, it is considered a “gold standard” treatment by organizations such as the American Psychological Association and the Canadian Psychological Association.
What makes CBT unique is its practicality. Rather than only exploring the past, CBT is present-focused and action-oriented. It equips clients with concrete tools to challenge unhelpful beliefs, regulate emotions, and practice new behaviours that align with their values. For example, someone who feels trapped in people-pleasing might learn to set boundaries without guilt, while a child struggling with anxiety might practice calming strategies to feel more in control.
In essence, CBT is about creating space between automatic thoughts and your response, so you can choose a healthier, more intentional way forward. It’s a collaborative process that combines insight with action, helping people not only understand their struggles but also build the skills to move through them with confidence.
How CBT Works and Who It Can Help
Cognitive Behavioural Therapy is a structured, collaborative process that blends insight with practical skill-building. Rather than simply talking about problems, CBT helps you identify the thought patterns and behaviours that keep you stuck and then equips you with tools to shift them. The process is active and empowering—you and I work together to uncover what’s happening beneath the surface and to practice new ways of responding that feel healthier and more sustainable.
In sessions, we often begin by noticing the automatic thoughts that show up in difficult moments. For example, you might catch yourself thinking, “I’ll never get this right,” or “If I don’t keep everyone happy, I’ll be rejected.” These thoughts can fuel anxiety, panic, or people-pleasing behaviours. Once we identify them, we gently challenge their accuracy and experiment with alternative perspectives. Over time, this creates space for more balanced thinking and calmer emotional responses.
What Sessions Often Include
Identifying unhelpful thought patterns and learning to reframe them in more balanced ways.
Practicing strategies to calm the body and regulate emotions during moments of stress or panic.
Building healthier boundaries and communication skills to strengthen relationships.
Taking small, achievable steps toward goals that matter, reinforcing confidence and resilience.
Who Benefits from CBT
In my practice, CBT is especially effective for:
People-pleasing and codependency: learning to say “no” without guilt and reclaiming your voice.
Anxiety and panic attacks: calming the nervous system and breaking free from cycles of fear.
Relationship struggles: shifting unhelpful patterns and creating healthier connections.
Children and teens: developing coping skills, emotional awareness, and resilience in age-appropriate ways.
What makes CBT so powerful is its adaptability. It can stand alone or be integrated with other approaches, such as Narrative Therapy, Solution-Focused Therapy, or Proactive and Collaborative Solutions. No matter how it’s applied, the goal is the same: to help you break free from unhelpful patterns, build resilience, and move toward a life that feels more grounded and authentic.
My History with CBT
I’ve been supporting individuals and families in Ontario for over a decade, both virtually and in-person. Early in my training, I was drawn to CBT because of its clarity and its ability to help people see real change in their daily lives. I completed formal training in CBT as part of my graduate studies and have continued to refine my skills through ongoing professional development.
Over the years, I’ve used CBT with children learning to manage big emotions, teens navigating social pressures, and adults struggling with anxiety, burnout, or relationship challenges. I’ve also seen CBT make a profound difference for people who feel trapped in cycles of people-pleasing or self-criticism.
What I appreciate most about CBT is that it honours both the client’s wisdom and the therapist’s guidance. It’s not about me telling you what to think—it’s about us working together to uncover patterns, experiment with new strategies, and build skills that fit your life.
In my practice, I often combine CBT with creative, nature-based strategies and other therapeutic modalities. This flexibility allows me to adapt the process to each client’s needs, whether that means incorporating mindfulness, narrative work, or solution-focsed approaches. My aim is always to create a space where you feel safe, respected, and equipped with tools that actually work.