Cognitive Behavioral Therapy (CBT) is often called the gold standard in evidence-based therapy—and for good reason. At its core, CBT helps you take a step back and look at the connection between your thoughts, feelings, and actions. The idea is simple but powerful: your thoughts shape how you feel, and how you feel influences what you do. So if you can shift the way you think, your emotions and behaviors will start to shift too.

If you’re dealing with anxiety, depression, or just feel stuck in unhelpful patterns, this can give you tools to understand what’s going on beneath the surface—and start changing it.

Let’s take a closer look at what CBT actually is, how it works, and how it can help you feel more in control of your life.

What is Cognitive Behavior Therapy?

CBT (Cognitive Behavioral Therapy) is one of the most widely used—and well-studied—types of therapy out there. And that’s not just therapy-speak. There’s a mountain of research showing that people who use CBT often make meaningful progress. Many times they make it faster than you might expect.

As an LCSW therapist, I’ve seen this play out in real time with my clients. CBT can be a game-changer. Life experiences—especially the hard or painful ones—can shape the way we see ourselves, other people, and the world. Sometimes without us even realizing it, we start thinking in ways that make it harder to trust ourselves, to connect with others, or to take action. One of the first things it helps with is learning to notice when your thoughts are getting in your way.

At its heart, CBT is about understanding the connection between your thoughts, your feelings, and your actions. It’s practical. It’s goal-focused. And it’s all about giving you tools you can actually use—not just in the therapy room, but in your day-to-day life.

It’s not about “just think positive” (that’s toxic positivity, not therapy). CBT invites you to look at your thoughts with curiosity and ask: Is this really true? Is it helpful? Is there another way to see this? That process alone can open the door to big shifts in how you feel and how you move through the world.

The Basics of CBT

• Spotting Negative Thought Patterns
• CBT starts by helping you catch those sneaky negative thought patterns—the ones that ramp up your emotions until you feel anxious, overwhelmed, or shut down. These thoughts aren’t something you choose; they show up automatically, often without you even realizing it. But just because they’re automatic doesn’t mean they’re accurate. And when they go unchecked, they can fuel cycles of anxiety, depression, and self-doubt.
• Challenging the Thoughts That Don’t Serve You
• Once you learn to spot these thoughts, the next step is to question them. CBT teaches you how to challenge the stories your brain is telling you—especially the ones that are harsh, exaggerated, or just flat-out untrue. From there, you can start replacing them with more balanced, compassionate, and realistic perspectives.
• Changing Behavior That Keeps You Stuck
• CBT isn’t just about what’s going on in your head—it also looks at what you do. Because our actions are often tied to those unhelpful thoughts and emotions, changing how you respond in certain situations can create real shifts. Small changes in behavior can lead to big changes in how you feel. Over time, you’re not just reacting differently—you’re actually rewiring your brain to start from a calmer, more grounded place.
• Practice Makes Progress
• Therapy doesn’t end when the session does. One of the unique things about CBT is that it often includes homework—simple, practical exercises you can do between sessions. These aren’t about getting a gold star; they’re about giving you tools you can use in real life. The more you practice, the more natural these new ways of thinking and responding will start to feel.

Why CBT Works—and Why We Use It

One of the best things about CBT is how flexible and adaptable it is. This model can be used to treat a wide range of concerns and symptoms, and it’s backed by years of research across many different mental health conditions. It’s not a one-size-fits-all approach—it’s more like a toolbox that can be customized to fit your needs.

Here are just a few of the ways CBT can help:

CBT for Anxiety Disorders

Whether you’re dealing with generalized anxiety, social anxiety, panic, or specific phobias, CBT gives you practical tools to understand what’s fueling the anxiety—and how to interrupt that cycle. You’ll learn how to calm your mind, challenge fear-based thinking, and regain a sense of control.

CBT for Depression

Depression can make everything feel heavy. CBT helps you connect the dots between your thoughts and your emotions, so you can start shifting the mental habits that keep you stuck in sadness, hopelessness, or self-blame. It doesn’t ask you to “just cheer up”—it gives you a real path forward.

CBT for Stress and Burnout

Stress is part of life, but this method can help you manage it more effectively. Whether you’re overwhelmed by work, caregiving, or just trying to keep up, CBT teaches you how to respond to stress in ways that protect your energy and mental health.

CBT for Post-Traumatic Stress (PTSD)

Trauma rewires how you see yourself, others, and the world. CBT helps you gently challenge the belief that you’re unsafe, unworthy, or powerless—beliefs that often come from painful experiences. When you’re ready, CBT can support trauma recovery by helping you regain your sense of safety, reduce flashbacks or nightmares, and start building trust again.

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How CBT Can Help You

As an LCSW-S based in the Dallas–Fort Worth area, I offer online therapy to clients all across Texas. I believe therapy should be practical, down-to-earth, and genuinely useful—because life is too short for surface-level solutions. I also use WAY more than just CBT but like to explain different models that I use. As a neurodivergent friendly therapist I always want to make sure that therapy is something makes sense and not the “black magic behind the curtain”

Using CBT in therapy can help you shift how you see the world, how you interpret others’ actions, and even how you show up at work or in relationships. Sometimes just learning to notice your thoughts is the first step toward real change. From there, you can begin to build more self-trust, compassion, and confidence.

If you’re curious about starting therapy—or want to explore supervision—I’d love to connect. By identifying, challenging, and changing negative thought patterns, you can pave the way for a happier and more fulfilling life. If you’re in Texas, don’t hesitate to get in touch for expert guidance.

When CBT Might Not Be the Best Fit

While CBT is incredibly effective for many people and a wide range of issues, it’s not a perfect match for everyone or everything. Like any therapy approach, it works best when it aligns with your needs, personality, and goals.

Here are a few situations where CBT might not be the most helpful or might need to be combined with other approaches:

Deep, early childhood trauma

This method focuses mostly on your present-day thoughts and behaviors. If your pain is rooted in early attachment wounds, neglect, or preverbal trauma, you might also need therapy that helps you go deeper into body-based or relational healing like EMDR, somatic work, or psychodynamic therapy (hey, I’m pretty good at these things too).

Severe dissociation or identity fragmentation

For people with dissociative disorders or complex PTSD, CBT alone may feel too cognitive and surface-level. If someone is not consistently grounded in their sense of self, they may need stabilization and integration work before (or alongside) CBT.

When insight isn’t enough

Some clients already know their thoughts are irrational or unhelpful—but they still feel stuck emotionally. In those cases, CBT might not go deep enough to address the emotional roots or nervous system dysregulation that’s keeping them trapped.

Grief and loss

CBT isn’t always the right tool for processing raw grief. While it can help with the thought patterns that follow loss (like guilt or self-blame), sometimes people just need space to feel their emotions without trying to change them right away.

People who are very internal or abstract processors

If you’re a deep thinker who wants to explore symbolism, meaning, or identity in a more open-ended way, CBT’s structured approach might feel too narrow. That doesn’t mean it can’t be part of your therapy—it just might not be the main focus.

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If you’re not sure whether CBT is right for you, that’s totally okay. Part of my job is helping you figure out what kind of support fits your brain, your story, and your goals. We can talk through what’s going on and create a plan that works for you.

If you have any questions or want to schedule a session, feel free to use my online calendar, email, or call 214 444 8602.

Summer brings space to breathe — and that makes it a powerful time to begin therapy.
If you’ve been feeling overwhelmed, stuck, or just ready to do things differently, now is the time.
Let’s use this season to help you reset, realign, and get the support you’ve been needing.

👉 Start therapy this summer

👉 Want a free consult first?

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When summer rolls around, life slows down—but your thoughts rarely do.
Whether you’re juggling family logistics, adjusting to a new routine, or sitting with that quiet sense that something needs to change, therapy can give you the space to pause and realign.

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🌼 Summer Is a Natural Reset Point

While the start of school and New Year’s get the spotlight for “fresh starts,” summer offers something just as powerful: room to reflect.

Longer days, a change in routine, and more time outside can create the perfect conditions for internal work. Sometimes the slower pace of summer leaves space to think about the patterns that are and aren’t working, the what ifs that aren’t materializing, and not be distracted by a million little tasks when the school year starts and vacation season is over.
If you’ve been:

• Feeling emotionally tired or numb
• Making a major life transition
• Dealing with anxiety or burnout
• Wondering “is this all there is?”
• Holding back on addressing a deeper issue

… therapy might be exactly what this season calls for.

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💬 What You Can Expect in Therapy With Me

I offer supportive, direct, and down-to-earth therapy that helps you move forward—not just vent and circle.
My clients often come in feeling like they have to “hold it all together” and leave with more self-trust, clarity, and a renewed sense of humor about the chaos of life.

You don’t have to wait until you’re in crisis.
Summer is a great time to start building the life you want to return to in the fall.

🌿 Small Shifts, Big Impact: Ways to Reset Outside of Therapy

Therapy is a powerful tool—but it’s not the only one. If you’re starting fresh this summer, there are simple, intentional things you can do outside of sessions to support your emotional reset:

• Get Outside (Even for 10 Minutes): Natural light, fresh air, and a quick walk can calm your nervous system and lift your mood. Instead of committing to a long time consider committing to start every day. Sometimes committing to 5-10 minutes takes the load off of your initial commit charge and you wind up going longer.
• Try a “Digital Sunset”: Power down screens an hour before bed to give your brain space to settle. It can ease anxiety and improve sleep. If you can’t stop all screens make sure you are using dark mode, blue light filters, and consider only specific apps or kinds of media that support relaxation
• Declutter One Spot: A clean nightstand or kitchen counter can bring surprising relief to your overwhelmed mind.
• Move Your Body Gently: Yoga, stretching, or even dancing in your kitchen can help release tension and reconnect you to yourself. Neighborhood walks are another great idea.
• Start a “Done” List: Instead of a to-do list, track what you actually got done. It boosts motivation and counters perfectionism. Break the tasks down so you can see the small steps you have done. Don’t compare your done lists to anybody else’s or anybody’s instagram reel.
• Say No to One Thing: Practicing boundaries is a form of self-care. Let yourself opt out of one thing that drains you. (If you are looking for someone to help you remember how to say no I love nothing more than helping people pleasers learn that they matter too and point out where just maybe someone is taking advantage of your kindness and it’s ok to say no.)

Remember, healing isn’t just what happens in the therapy room—it’s also in the quiet decisions you make daily. Summer is a great time to experiment with new routines that support your mental health and make room for change.

✍️ Summer Journal Prompts for Reflection and Reset

Looking for a simple way to connect with yourself between therapy sessions? Journaling is a powerful tool to process emotions, track progress, and uncover what you really need. These summer-themed prompts can help you reset and realign:

1. What would a “lighter” version of me look like this summer?
2. What am I ready to let go of right now—even just a little?
3. What am I afraid of letting go right now?
4. What do I want more of this season (emotionally, physically, socially)?
5. When in my day do I feel the most grounded and calm? How can I expand that feeling?
6. What’s one small boundary I can set that would protect my energy this week?
7. If I felt 10% more hopeful today, what would I do differently?
8. Write about a summer memory that makes you feel safe and happy. What does that version of you need now?

You don’t need perfect words—just your honest ones. Even five minutes of journaling a few times a week can support your therapy work and help you track your growth.

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📍Virtual Therapy, Statewide in Texas

I offer online therapy for adults, teens, and parents across the state of Texas. Whether you’re in Dallas-Fort Worth and able to meet in person at my Hurst office or anywhere else in the state, you can access therapy from your home, cabin, or road trip rest stop.

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📅 Ready to Start?

I currently have openings for new clients and would love to help you reset and reconnect this summer.

🔗 Schedule your free consultation »

Let’s figure out how your brain likes to heal (with a little science and a lot of honesty). Stop trying to make your brain be somethings it’s not! When you understand your patterns you can treat it the way it wants to feel copasetic and calm.

Instructions: Choose the answer that feels most like you. At the end, we’ll tell you what kind of EMDR client you might be.

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1. When you think about that “one memory”…

A) I avoid it like it’s radioactive.
B) It pops up when I’m trying to sleep or parent or function. Cool.
C) I’ve talked about it in therapy, but I still feel stuck.
D) I have 17 memories. Want a spreadsheet?

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2. When someone says “trauma,” you think:

A) Ugh, that word feels too big for what I’ve been through.
B) Mine isn’t bad enough, right?
C) Complex trauma is basically my middle name.
D) I know my nervous system is fried—I’ve read 3 books about it.

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3. Your coping style is:

A) Distraction + Denial™
B) Overthinking it into oblivion
C) Cry-laughing and dark humor
D) Hyper-independence and Google research at 2 a.m.

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4. When you hear “bilateral stimulation,” you feel:

A) Confused. Is that a dance move?
B) Intrigued but skeptical
C) Honestly, I’ll try anything at this point
D) Excited. I love a good brain-based hack

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5. Therapy is most helpful when:

A) Someone helps me make sense of what happened
B) I feel safe enough to say the thing I’ve never said
C) I get actual tools, not just “how does that make you feel?”
D) I understand the why behind my reactions—don’t just give me vibes, give me neuroscience

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🔍 Your EMDR Client Type:

Mostly A’s – The Cautious Starter

You’re not sure if your experiences “count” as trauma, but something isn’t sitting right. EMDR can help you safely explore those layers—no pressure, no rush.

Mostly B’s – The Silent Sufferer

You’ve been quietly carrying a lot, and it’s taking a toll. EMDR helps break the cycle of overthinking and teaches your brain it’s safe to relax. Finally.

Mostly C’s – The Been-There, Talked-That

You’ve done therapy before, but words alone haven’t moved the needle. EMDR gives you a new way to actually shift the emotional charge and feel real relief.

Mostly D’s – The Cerebral Processor

You’re smart, self-aware, and maybe a little exhausted from trying to out-think your trauma. EMDR engages your whole brain—logic, body, and memory—to help you finally heal on a deeper level.

So EMDR is for everyone, well yes and no

EMDR can be incredibly effective, but it’s not a one-size-fits-all approach. Some people don’t respond well to it—at least not the standard version. But before you decide EMDR isn’t for you, it’s important to know that tailoring the process to fit your brain and your style can make a big difference.

Some therapists jump into EMDR quickly, which can work well for folks dealing with a single traumatic event or those who’ve done EMDR before and are ready to dive in. No fluff, just straight to the work. That can be a great fit for some.

But if you’re someone with complex trauma, multiple layers of stress, or tough past therapy experiences, you may need a slower, more supportive path. That often means blending EMDR with cognitive strategies, calming tools, and communication skills to help your system stay regulated and engaged.

In my practice, I often weave EMDR into a bigger framework. Whether you’re an A or B type who wants to keep the training wheels on for a bit, or a C or D type who needs a more phased or flexible approach, we’ll build a plan that fits you.

There’s no single “right way” to do EMDR. We’ll talk through the options, go at your pace, and make sure you understand the why behind every step.

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Want to explore what EMDR would look like for your brain?
👉 Contact me or book a free consultation today

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Why You Need a Therapist (Not Just a Friend) for Anxiety

You’ve vented, you’ve journaled, you’ve done the 2 a.m. “am I okay?” text to your best friend—and you’re still anxious. Here’s why therapy offers something deeper.

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Friends Are Supportive—But They’re Not Trained for This

Talking to a friend can be a lifeline. But when anxiety keeps coming back, comfort alone often isn’t enough. While friends may offer great advice or reassurance, they’re not equipped to help you actually change the patterns that keep you stuck.

A licensed therapist is trained to treat anxiety—not just talk about it.

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Therapy Isn’t Just Talking—It’s Targeted and Strategic

If you’ve ever thought, “I know I’m being irrational, but I can’t stop spiraling,” you’re not alone. Therapy offers tools that actually work with your brain to stop the spiral.

With an anxiety therapist, you can:

• Identify and reframe anxious thoughts (using tools like CBT)
• Understand the deeper emotional roots of your anxiety
• Learn how trauma or past stressors affect you today
• Calm your nervous system with body-based tools
• Get support that’s nonjudgmental, consistent, and confidential
• Rewire thinking patterns using neuroscience backed tools like EMDR and NDIT – this ain’t friendzone skills

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Your Friends Love You—But That Can Get Complicated

Here’s the thing: Friends care about you, and that’s great. But that emotional investment can make them:

• Try to fix things quickly (instead of really hearing you)
• Get uncomfortable with repeated anxiety or “what if” loops
• Give advice that doesn’t fit your situation—or makes it worse
• Keep you caught in their own drama cycle with the best of intentions

In therapy, you’re not a burden. You don’t have to worry about being “too much.” You get a space that’s all yours.

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Therapy Helps You Actually Feel Better

Good therapy doesn’t just help you talk—it helps you change. Whether you’re dealing with racing thoughts, social anxiety, panic attacks, or general overwhelm, therapy gives you the structure and strategies to start feeling more grounded.

I work with people who:

• Don’t get help from simple advice
• Have read all the books and still feel anxious
• Are burnt out from high-functioning perfectionism
• Want to understand why they’re stuck—and what to do about it

Wondering which one is right for you? Flowchart powers activate!

🤔 Should I Talk to My Friend or My Therapist About This?

Let’s sort it out before your group chat gets overwhelmed.

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Start here:

1. Are you emotionally spiraling?
→ Yes → Keep going
→ No → Friend it up. Share the meme.

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2. Are you about to unload a trauma dump the size of a CVS receipt?
→ Yes → 🚨 That’s a job for your therapist
→ No → Carry on, Group Chat Warrior

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3. Does this involve unresolved childhood stuff, existential dread, or the same thought loop from last week?
→ Yes → 🧠 Therapist (we’ve got time and training)
→ No → Friend (they’ll say “same” and send a GIF)

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4. Do you want advice or just to be heard?
→ Advice? → Therapist. We give you tools, not just opinions.
→ Just want to be heard? → Either works. Bonus if the friend has snacks.

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5. Are you wondering if you’re “too much” for bringing this up again?
→ Yes → Your therapist signed up specifically for this.
→ No → Go ahead and text your friend. Be loud. Be weird.

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BOTTOM LINE:
🧑‍🤝‍🧑 Friends = validation, distraction, support
🧠 Therapists = healing, insight, nervous system rewiring

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Let’s Make Your Brain a Calmer Place to Live

I provide online anxiety therapy for adults across Texas, with a warm, experienced, and slightly sarcastic approach. I specialize in working with deep thinkers, overachievers, and those who are just plain tired of carrying it all.

If you’re ready to stop spiraling and start healing—
👇

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📅 Book a Free Consultation

Let’s see if we’re a good fit. No pressure—just real conversation.

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I am launching my dream and starting my private practice. Holding myself back to be safe is something I have done far too long. I committed to doing agency and hospital work because I wanted to really put in to the community and because it was safe. But I really started thinking about how if I want to continue to talk to people about achieving their dreams I and not letting the idea of what is safe keep them from what is healing I have to do the same thing.

Are you worried if someone really gets how hard it is to to take that next really hard step? In my therapy practice you are talking to someone who has faced that fear and knows how hard that can be. If you are suffering with anxiety, depression, and not sure how to find your way out of the box you’ve been trapped in I hope you start living your dream too.

Why therapy is important

When you feel unworthy you learn to make yourself small.  I help people heal from trauma and anxiety to care for themselves and their family.  Have you been locked up by your anxiety, a prisoner to your trauma, or stopped from connecting with others?  Hope is possible! You can connect again and heal.

About my clients

When you have been through trauma or have anxiety every problem can feel like the end of the world.  You never know when you are safe and how to feel better or how to meet your needs without making people feel upset.  It can be exhausting to want to be better. Hearing everyone tell you to “just stop worrying” and worry all the time.  I hear your pain and I don’t want you to have to live like this any longer.  Therapy can help you figure out the beliefs that drive you and how to reach for healing.

Are you stuck on the outside of your own life waiting to not be anxious?  Is your stress so high you can’t even connect to your family?  On the days you feel broken, do you know you have the tools to put the pieces back together?  I don’t want you to suffer from not seeing their own strength and wholeness.  I don’t want you to feel another day that you are not enough.  Let me help you learn skills to tame the anxiety monster, connect with purpose, parent mindfully, and heal

Treatment Background Orientation Beliefs 

I believe in your AMAZINGNESS! My greatest love in my 20 year practice is helping people better understand themselves and see their own strengths. I have spent many years treating attachment disorders, traumatized youth and adults, and live by the idea that people do well when they can.  In working with traumatized people I have learned that there is no one size fits all therapy. I have a wide selection of tools and techniques to help you understand yourself and your beliefs, cope effectively with flashbacks and panic attacks, and disarm anxiety responses as you learn to get your needs met in a healthy way.

Some people benefit most from CBT and I am a master certified CBT clinician.  But some people need something different and this is where I shine.  When you need more than just talk and coping strategies I will adapt what I know to you.  We can explore through art, sand tray, grounding, or experiences to connect you to your whole and healthy self and improve your relationships. Learn more about me here!

Personal Beliefs

My mantra is always “Why not me?” whether that is picking up trash, speaking up for the little guy, or picking someone up when they fall I look to be a helper.  I am a Methodist and we love everybody! While my faith guides my personal journey I can support you in yours where it’s similar and where it’s different.  I am a married mom of four and a rescue dog so I know the challenges of having a busy life and always another need around the corner!  That also means I know the joy of touching my family’s lives and have a really big toolbox of “have you tried this” for all kinds of parenting challenges. 

I love hiking, gardening, baking, and painting.  Problem solving is my jam so I am self taught which means I’m pretty okay at all of these things!  I have spent a good deal of my life being afraid to leave my comfort zone and realized the difference in my heart and my spirit when I challenged myself and said “if I don’t believe in myself who will?”  I’ll believe in YOU until you’re ready.