CBT Therapy at Hold Space Counseling
Reframe your thoughts. Reclaim your life.
Sometimes our thoughts feel like facts. You might catch yourself thinking, “I always mess things up,” or “I’ll never feel better,” or “No one really cares.” These patterns can become so automatic that they shape how you feel, how you relate to others, and how you show up in your life.
Cognitive Behavioral Therapy (CBT) offers a structured, empowering approach to help you identify these unhelpful thought patterns, understand where they come from, and learn how to shift them—so you can feel more grounded, capable, and in control.
At Hold Space Counseling, we use CBT in a personalized, collaborative way to help you make meaningful changes that support your mental and emotional wellbeing.
What Is CBT?
CBT (Cognitive Behavioral Therapy) is a highly researched, evidence-based therapy that focuses on the connection between your thoughts, emotions, and behaviors. The core idea is simple but powerful: how you think affects how you feel and what you do.
CBT helps you:
Identify and challenge negative or distorted thoughts
Understand the impact of those thoughts on your emotions and actions
Build healthier patterns of thinking and coping
Develop a more balanced, compassionate inner voice
While CBT is structured and goal-oriented, it’s also flexible and deeply personal. We work with you to tailor it to your needs, values, and life experiences.
What Can CBT Help With?
CBT is one of the most widely used and effective therapies for a range of concerns, including:
Anxiety and panic attacks
Depression and low mood
Social anxiety
Stress and overwhelm
Self-esteem and self-worth
Negative thinking or self-criticism
OCD and intrusive thoughts
Perfectionism and fear of failure
Procrastination and avoidance
Relationship challenges
It’s also a great fit if you’re looking for a structured, skills-based approach to therapy that includes concrete tools, strategies, and practices you can apply outside of session.
What Happens in a CBT Session?
CBT sessions are collaborative—you and your therapist are partners in the process. You’ll work together to explore the thoughts, beliefs, and behaviors that are contributing to your struggles, and learn how to shift them in ways that support your healing and growth.
A typical CBT session might include:
Identifying a triggering thought or situation
Exploring the emotional and behavioral response
Challenging distorted or unhelpful thinking patterns
Practicing new coping skills or cognitive strategies
Setting goals or trying out a new behavior between sessions
Over time, you’ll begin to notice new ways of responding to stress, managing emotions, and relating to yourself with more clarity and compassion.
Our Approach to CBT at Hold Space Counseling
At Hold Space Counseling, we take a gentle, person-centered approach to CBT. We don’t believe in toxic positivity or pushing away your feelings. Instead, we honor your emotions while helping you examine the thoughts that may be keeping you stuck.
Here’s what sets our CBT work apart:
Warmth + Structure: We provide practical tools within a nurturing space, so you feel both supported and empowered.
Culturally-Aware + Trauma-Informed: We recognize that your thoughts are shaped by lived experience, culture, and systems—not just internal beliefs.
Self-Compassion at the Core: We don’t just aim to “fix” negative thinking—we help you build a kinder, more balanced relationship with yourself.
Begin CBT Therapy at Hold Space Counseling
You don’t have to believe every thought you think. And you don’t have to stay stuck in patterns that no longer serve you.
With CBT, you can learn to challenge your inner critic, regulate your emotions, and create lasting change—one thought, one step, one session at a time.
Reach out today to schedule your first appointment.
Let us hold space for your growth, your healing, and your next chapter.