CBT therapy
Breaking free from inherited beliefs and building the life that's authentically yours
CBT therapy offers a practical, evidence-based approach to understanding and changing the thought patterns that shape your emotional experiences. If you're navigating anxiety, depression, or the complex transitions of young adulthood, cognitive behavioral therapy provides tools and insights that can help you build confidence, develop healthier perspectives, and create meaningful change in your life.
CBT therapy begins with a simple but powerful idea: our thoughts, feelings, and behaviors are deeply interconnected, and by learning to recognize and shift unhelpful thinking patterns, we can transform how we feel and respond to life's challenges. I work with young adults, graduate students, and individuals who are questioning long-held beliefs and patterns, offering a compassionate space where you can explore your experiences at your own pace.
Understanding cognitive behavioral therapy
Cognitive behavioral therapy is a structured, goal-oriented approach that helps you identify the connections between your thoughts, emotions, and actions. Unlike some therapeutic approaches that focus primarily on past experiences, CBT emphasizes what's happening in your life right now and equips you with practical strategies you can use immediately.
The foundation of this approach rests on understanding that our interpretations of events (rather than the events themselves) often determine how we feel. When you're struggling with anxiety, you might notice automatic thoughts like "I'm going to fail" or "Everyone will judge me." These thoughts can feel absolutely true in the moment, but CBT helps you step back and examine whether they're accurate, helpful, or based on evidence.
I approach this work with curiosity rather than judgment. Together, we'll explore the thinking patterns that have developed over time, often shaped by family dynamics, religious backgrounds, or cultural expectations. For many of the young women I work with who are deconstructing challenging patterns from their upbringing, CBT provides a framework for questioning beliefs that no longer serve them and building new, healthier thought patterns.
How CBT therapy works in practice
When you begin CBT therapy with me, you'll find that our work is collaborative and practical. After your free 15-minute consultation call and our initial sessions where we get to know each other, we'll identify specific goals that matter to you. This might include managing anxiety before presentations, challenging negative self-talk, navigating difficult family relationships, or building confidence as you transition into new phases of adulthood.
The homework aspect of CBT therapy isn't about worksheets unless you specifically want them. Instead, I focus on skill-based practice that fits naturally into your routine. This might involve noticing automatic thoughts, practicing coping strategies when anxiety arises, or experimenting with different behavioral responses in challenging situations. The goal is always to help you become your own therapist over time, equipped with tools you can use long after our work together ends.
Who benefits from cognitive behavioral therapy
CBT therapy is particularly effective for individuals dealing with anxiety and depression. If you find yourself caught in cycles of worry, avoiding situations that make you anxious, or struggling with persistent negative thoughts about yourself and your future, CBT offers concrete strategies for breaking these patterns.
Young adults and graduate students often find this approach especially helpful during transitional periods. Whether you're navigating the shift from undergraduate to graduate school, questioning the religious or family frameworks you grew up with, or building independence separate from your family of origin, CBT provides structure and support during these complex times.
I also work with individuals facing interpersonal challenges and confidence issues. If you struggle with asserting boundaries, worry excessively about what others think, or find yourself repeating unhelpful patterns in relationships, cognitive behavioral therapy can help you understand the thoughts and beliefs driving these experiences and develop healthier ways of relating to yourself and others.
Women's issues (including societal pressures, perfectionism, people-pleasing tendencies, and the unique challenges of navigating patriarchal systems) are areas where CBT can be particularly transformative. Many young women I work with are untangling messages they received about who they should be, what they should want, and how they should behave. CBT provides a framework for examining these internalized beliefs and choosing which ones align with your authentic values.
The CBT therapy process at Lucere Counseling
Starting therapy can feel overwhelming, so I've designed my process to be as straightforward and comfortable as possible. Everything begins with a free 15-minute consultation call where we can discuss what you're looking for and whether we might be a good fit. There's no pressure. This is simply an opportunity for you to get a sense of my approach and ask any questions.
If you decide to move forward, your first and second sessions focus on getting to know each other. I want to understand your background, what brings you to therapy, and what you hope to achieve. Once we've established that foundation, we'll work together to set goals that feel meaningful and achievable to you.
I believe in working at your pace, which means some weeks we might dive deep into challenging thought patterns while other weeks we focus on consolidating skills and celebrating progress. After care is established, you'll schedule appointments through my electronic health record system, ideally on a regular schedule that supports consistency. Between sessions, you can reach out via my HIPAA-compliant phone number if questions or challenges arise.
Techniques and strategies used in CBT therapy
Cognitive behavioral therapy encompasses a wide range of specific techniques, and I tailor my approach based on your needs and preferences. One fundamental technique is thought recording, where you learn to notice automatic thoughts, identify the emotions connected to them, and begin evaluating their accuracy.
Cognitive restructuring involves examining unhelpful thoughts more closely and developing balanced, realistic alternatives. This doesn't mean forcing positive thinking or dismissing genuine concerns. Instead, it's about identifying thinking errors (like catastrophizing, black-and-white thinking, or personalization) and learning to think more flexibly and accurately about situations.
I also integrate techniques from other therapeutic approaches that complement CBT. Somatic therapy strategies help you tune into body sensations and release tension, while person-centered principles ensure that you're always the expert on your own experience. Solution-focused techniques help us identify what's already working in your life and build on those strengths.
CBT therapy for anxiety and depression
Anxiety is one of the most common reasons people seek CBT therapy. Whether you experience generalized worry, social anxiety, panic, or anxiety specific to certain situations, cognitive behavioral therapy provides tools that can significantly reduce distress. We'll start by understanding how anxiety shows up for you specifically and develop targeted strategies based on your unique experience.
A key aspect of CBT for anxiety involves learning that anxiety, while uncomfortable, isn't dangerous. We'll work on identifying and challenging the thoughts that fuel your anxiety. Anxiety often involves overestimating danger and underestimating your ability to cope. Through our work together, you'll learn to evaluate anxious thoughts more objectively and develop more balanced perspectives.
Depression often involves patterns of negative thinking about yourself, your life, and your future. CBT helps you recognize these patterns and develop more balanced, compassionate ways of thinking about yourself and your circumstances. Together, we'll gradually reintroduce meaningful activities into your life, even when motivation is low, helping you rebuild connections with people and pursuits that matter to you.
Why choose CBT therapy at Lucere Counseling
My approach to CBT therapy is grounded in warmth, empathy, and genuine respect for your unique journey. I'm casual in my style, which helps create an atmosphere where you can be honest about what you're experiencing without worrying about being judged or having to present yourself in any particular way.
I work at your pace, which means we'll move through the therapeutic process in a way that feels manageable and sustainable for you. The young women I work with often appreciate that I understand the specific pressures they face (academic expectations, family dynamics, societal messages about how women should be, and the complex process of developing your own identity and values). Whether you're deconstructing religious patterns, navigating difficult family relationships, or simply trying to figure out who you are outside of others' expectations, I provide a space where all of that can be explored openly.
I offer both online and in-person sessions, giving you flexibility in how you access support. This is particularly helpful for busy students or young professionals juggling multiple responsibilities.
Serving the Lake Mary community
I'm proud to offer CBT therapy to individuals in Lake Mary, FL and the surrounding areas. Whether you prefer in-person sessions or the convenience of online therapy, I'm here to support you in developing the skills and perspectives that will help you thrive.
Taking the next step
If you're considering CBT therapy, the most important thing is to reach out. I offer a free 15-minute consultation call where we can discuss what you're looking for and whether my approach might be a good fit for your needs. There's no obligation. This is simply a conversation to help you make an informed decision about your care.
When you're ready to learn more about working together, including scheduling and practical details, I'm happy to provide all the information you need. You can visit my website at lucerecounseling.com or reach out directly to start the conversation.
You don't have to navigate anxiety, depression, or life transitions alone. CBT therapy provides practical tools and compassionate support for creating meaningful change in your life, and I'm here to walk that path with you at whatever pace feels right.
Located at:
Lake Mary, FL
Frequently Asked Questions About CBT Therapy
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While talking about your experiences is part of CBT therapy, the approach is more structured and skills focused than traditional talk therapy. We'll identify specific patterns in your thinking and behavior, develop concrete strategies for change, and practice new skills between sessions. You'll leave therapy with tools you can continue using independently long after our work together ends.
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The duration of CBT therapy varies based on your specific goals and circumstances. Some people find significant relief in a few months, while others benefit from longer term support as they work through complex patterns or multiple concerns. We'll regularly review your progress together and adjust our approach as needed. I prioritize working at your pace rather than rushing toward arbitrary endpoints.
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Yes, practicing skills between sessions is an important part of CBT therapy. However, I focus on skill-based homework that fits naturally into your life rather than formal worksheets unless you specifically prefer them. This might involve noticing certain thought patterns, trying out new behaviors, or practicing coping strategies. The homework is collaborative. We design it together based on what feels manageable and relevant to your goals.
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Absolutely. Many young adults I work with are questioning beliefs and patterns they inherited from their families or religious communities. CBT provides a framework for examining these beliefs objectively, understanding how they've shaped your thinking and behavior, and consciously choosing which values and perspectives align with who you are now. This process is deeply personal, and I create a nonjudgmental space where all questions and doubts are welcome.
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Previous therapy experiences that didn't work out don't mean therapy can't help you. It often means you hadn't found the right fit or approach yet. CBT therapy might resonate with you if you prefer a structured, practical approach with clear goals and measurable progress. I also integrate techniques from other therapeutic modalities, so we can adjust our approach based on what works best for you. The collaborative nature of my practice means you'll have input throughout the process.
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Yes, it's very common for anxiety and depression to co-occur, and CBT therapy is effective for addressing both. We'll work on identifying the specific thought patterns and behaviors contributing to each and develop strategies tailored to your unique experience. Often, skills that help with one condition also benefit the other, as both involve patterns of negative thinking and avoidance behaviors.
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CBT therapy tends to work well for people who are interested in understanding the connection between their thoughts, feelings, and behaviors, and who are willing to practice new skills between sessions. If you prefer a practical, structured approach focused on present day concerns and concrete goals, CBT might be an excellent fit. The best way to find out is to schedule a free 15-minute consultation call where we can discuss your needs and whether my approach aligns with what you're looking for.
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Your first session is focused on getting to know each other. I'll ask about what brings you to therapy, your background, current challenges, and what you hope to achieve. I'll also explain more about how CBT therapy works and answer any questions you have. The goal is to create a comfortable foundation for our work together and begin understanding your unique situation. We typically spend the first one or two sessions in this getting to know you phase before setting specific goals.
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Yes, CBT therapy can be very effective for interpersonal concerns. We'll explore how your thoughts and beliefs about yourself and others influence your relationships, work on building assertiveness and boundary setting skills, and develop healthier communication patterns. Many interpersonal challenges stem from underlying beliefs (like "I need everyone to like me" or "Setting boundaries is selfish") and CBT helps you examine and adjust these beliefs.
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I understand that young adults often juggle academic demands, work responsibilities, and personal commitments. That's why I offer both online and in-person sessions and why you can schedule appointments through my electronic health record system at times that work for your schedule. Ideally, we'll find a regular appointment time that you can commit to, as consistency supports progress. The flexibility of online sessions also means you can attend therapy even during busy periods without additional travel time.
Ready to Begin CBT Therapy?
Taking the first step toward support is an act of courage and self care. I'm here to walk alongside you as you develop new perspectives, build practical skills, and create meaningful change in your life. Reach out today to schedule your free 15-minute consultation call and learn more about how CBT therapy at Lucere Counseling can support your journey.
Visit lucerecounseling.com or contact me directly to get started.