Cognitive Behavioral Therapy (CBT) is a practical, evidence-based approach that helps you understand how your thoughts, emotions, and behaviors influence one another. In CBT, we identify unhelpful patterns—like harsh self-talk, worry loops, avoidance, or perfectionism—and replace them with more balanced, effective ways of thinking and responding. Sessions are collaborative and goal-oriented, with tools you can use between sessions to support real change in daily life. CBT can be helpful for anxiety, depression, stress, panic, and life transitions.

Mindfulness-Based CBT blends the structured tools of CBT with mindfulness practices that strengthen awareness and emotional regulation. Instead of getting pulled into the content of every thought, you learn to notice thoughts and feelings as they arise, without immediately reacting or believing they are facts. This approach supports a steadier relationship with anxiety, rumination, and self-criticism by building the skill of pausing, observing, and choosing your response. It can be especially supportive for chronic stress, anxiety, relapse prevention in depression, and anyone who feels “stuck in their head.”

Exposure and Response Prevention (ERP) is a specialized form of therapy widely used for Obsessive-Compulsive Disorder (OCD) and related anxiety patterns. ERP helps you gradually face feared thoughts, sensations, or situations (exposure) while learning to reduce the behaviors that keep the anxiety cycle going (response prevention), such as checking, reassurance-seeking, mental reviewing, or avoidance. The goal is not to force fear away, but to build tolerance for uncertainty and strengthen your ability to live with greater freedom and choice. ERP is structured, supportive, and paced carefully to match your readiness.

Solution-Focused Therapy is a forward-looking approach that emphasizes what’s working, what you want instead, and the smallest steps that move you in that direction. Rather than spending extensive time analyzing the past, we focus on your strengths, resources, and moments when the problem is less intense or more manageable. Together we clarify your goals, identify “exceptions,” and build strategies that fit your real life. This style of therapy can be especially helpful for brief, focused work around decision-making, confidence, relationship patterns, and navigating transitions.

Intergenerational trauma refers to the ways unresolved stress, grief, or survival patterns can be carried across generations—shaping beliefs, nervous system responses, and relationship dynamics even when the original events happened long ago. This can show up as chronic anxiety, emotional shut-down, hypervigilance, perfectionism, conflict avoidance, or a deep sense of “something is wrong with me.” In therapy, we gently explore these patterns with compassion and clarity, helping you understand what you inherited, what protected your family system, and what no longer serves you. The work supports healing at both the personal and relational level—so you can respond from the present, not from the past.