Cognitive Behavioral Therapy (CBT) is a practical, hands-on way of understanding how your thoughts, emotions, and behaviors influence one another — and how shifting one can change the others.
It’s based on the idea that it’s not just what happens to us that shapes our experience, but how we interpret it. When we learn to recognize and reframe the patterns that keep us stuck, we open up more space for choice, clarity, and self-compassion.
We all get caught in loops sometimes — expecting the worst, assuming the worst, or spiraling into “what if” thoughts that leave us tense or disconnected. It’s part of being human.
CBT helps you notice those loops, understand where they come from, and begin responding differently. Rather than trying to “think positive,” it’s about learning to see your thoughts more clearly and respond with balance instead of fear or self-criticism.
It’s active. You’ll often leave sessions with “homework”: small tasks or experiments to try in real life.
It’s collaborative. We do this together. You bring your experiences, we bring methods/tools, and we'll figure out what’s helpful for you.
It can feel uncomfortable. Challenging old patterns takes courage. It’s normal for things to feel awkward, scary, or even emotional—that’s often a sign of growth.
It builds lasting skills. Over time, you’ll gain more awareness, more tools to manage stress and mood, and more confidence in your ability to respond rather than react.
When we work together using CBT, here’s what you can expect:
Clarifying your goals: We’ll name what’s been getting in the way — maybe anxiety, intrusive thoughts, low mood, or patterns that keep repeating.
Identifying thought patterns: We’ll look at your thoughts, especially the automatic or negative ones, explore where they come from, and test how “true” they really are.
Behavioral experiments: You might test different actions in everyday life — like saying no when you’d usually say yes, or staying present in a moment that usually triggers worry or dissociation.
Practical tools: Journaling, mindfulness or relaxation techniques, tracking moods, using worksheets or prompts—things that can help you put insights into practice. .
Feedback & reflection: We’ll talk about what worked, what felt uncomfortable, and what needs more support — adjusting as you go.
CBT has been shown to support people navigating:
Anxiety, worry, and panic — like constant what-if thinking, second-guessing yourself, or feeling your heart race before a big meeting or text reply.
Depression and low mood — those stretches when everything feels heavier, motivation fades, or joy feels out of reach.
Obsessive or intrusive thoughts — mental loops you can’t seem to shut off, replaying scenarios, or needing things to feel “just right.”
Stress and overwhelm — juggling too many responsibilities, struggling to slow down, or feeling like you’re always bracing for the next thing.
Trauma-related symptoms — getting stuck in old reactions, flashbacks, or feeling unsafe even when you know you are.
Low self-esteem — harsh self-criticism, people-pleasing, or feeling like you’re never quite enough.
Life transitions or feeling “stuck” — adjusting to a breakup, a new role, or simply realizing that how you’ve been coping isn’t working anymore.
If you feel trapped in anxious thinking, harsh self-talk, or patterns that make life feel harder, CBT can help you find another way forward.
Therapy isn’t about “fixing” you — it’s about helping you notice what’s happening inside, build skills that make life feel more workable, and reconnect with yourself.
At Point of Convergence Therapy, our online therapists in Texas are trained in Cognitive Behavioral Therapy and ready to support you with compassion, curiosity, and care.