THERAPY APPROACHES
CBT & ACT
My Therapy Approach
Human experiences are complex and multifaceted, and each person’s challenges require a personalized response. That’s why I tailor therapy to fit your unique needs, primarily using Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) with complementary elements from Compassion-Focused Therapy (CFT), and Schema Therapy to provide the most effective support for you.
Cognitive Behavioral Therapy
CBT is a widely researched, evidence-based approach that has proven to be effective for a wide range of psychological difficulties, including anxiety, depression, low self-esteem, panic attacks, agoraphobia, OCD and stress-related issues. It focuses on the idea that the situations that happen to us by themselves do not play such an important role on how we feel or act, but instead what really matters is the meaning that we give to these situations, so basically how we interpret them.
From childhood, over time, we all develop deeply held beliefs about ourselves, others and the world, what in CBT we call our core beliefs or schemas. These are shaped through our experiences and relationships with important people in our lives like our caregivers, teachers, parents, friends, etc.
For example, imagine someone growing up in a family where their parents were very overprotective. They were rarely allowed to do things on their own. Maybe their parents would step in quickly whenever something seemed difficult, solve problems for them, or shield them from any kind of failure or discomfort. Even though this often comes from a place of love, the unspoken message the child might receive is “You can’t handle things on your own.” Over time, without many opportunities to try, fail, and learn, the child might start to believe “I’m not capable enough.” The core beliefs that we develop give rise to intermediate beliefs, such as rules and assumptions we hold about how we should behave or how the world works. For example, the same person could have developed an assumption that the world is a scary place and that uncomfortable feelings are not tolerable.
These beliefs usually serve a purpose early on. But as we grow and our lives change, some of them start getting in the way—fueling anxiety, low mood, or self-doubt by shaping how we interpret everyday experiences.
Imagine holding the belief “I’m not good enough” and your boss praises your work. That’s a positive moment, but if your mind is stuck in the “I’ll never be enough” story, you might automatically think, “He probably says that to everyone.” That’s what we call an automatic thought. We all have tons of them every day—some neutral, like “Turn right,” and others more emotionally charged and tied to our beliefs.
In CBT, we first learn to slow down and notice these automatic thoughts. Over time, we start seeing the patterns—how our thoughts are connected to deeper beliefs. But CBT doesn’t stop there. It also looks at how our behavior keeps those beliefs going. If I believe I’m not capable and avoid challenges, I never get to see what I can do—so the belief stays alive.
That’s why we focus on both thought and behavior awareness. We gently test those beliefs by creating new experiences—like trying something new, being kinder to ourselves, or sitting with a difficult emotion without escaping it. Step by step, those new experiences can shift how we see ourselves and the world. And eventually, the old beliefs might start to loosen, making space for ones that support the life we want to live.
Acceptance and Commitment Therapy
CBT is an approach that is being developed since 1960s and as time went on, newer approaches started to emerge, often called the “third wave” of CBT. These approaches kept the foundation of CBT but started bringing in more emphasis on mindfulness, emotional openness, and values-based living. One of those therapies is Acceptance and Commitment Therapy or ACT.
ACT explores how we can create more psychological flexibility, the ability to stay present with whatever is going on inside of us, and still take meaningful action in our lives. It helps us build a different kind of relationship with our thoughts and emotions, especially the uncomfortable ones, so that they don’t get to run the show. It’s about learning how to make space for what we’re feeling, while also getting clear on what matters to us, our values and gently moving in that direction.
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​Speaking of values, these are the values that shape my approach.
The values that shape my approach
Collaboration
We work together as two experts.
Empathy
I am always trying to fit in your shoes.
Authenticity
Genuine connection is essential for meaningful change.
Curiosity
To be curious is also to be kind.
