Dr. Saks explores how Cognitive Behavioral Therapy (CBT) empowers people to break free from negative thought patterns that contribute to anxiety, depression, and self-doubt. Unlike traditional talk therapy, CBT is a short-term, structured approach that focuses on identifying and challenging unhelpful thoughts in real time. It helps clients connect how their thoughts impact emotions and behaviors—offering practical tools to create meaningful change.

How CBT Helps You Rethink What’s Holding You Back

Feeling stuck in negative patterns can be exhausting. Whether it’s anxiety, depression, self-doubt, or just the nagging sense that something isn’t right, you may have tried ignoring your inner criticism but that just doesn’t work all the time. That’s where CBT (Cognitive Behavioral Therapy) can help. This evidence-based approach gives you practical tools to understand and shift the thoughts and behaviors that may be keeping you from feeling your best.

Let’s explore how CBT works and why so many people find it life-changing.

What Is CBT? A Grounded, Practical Approach

CBT is a structured, short-term form of therapy that focuses on the relationship between your thoughts, feelings, and behaviors. Rather than diving deep into your past, CBT is about learning to notice unhelpful thought patterns in the present—and practicing ways to respond differently.

It’s one of the most researched therapy models out there, and has been shown to be effective for a wide range of concerns, including anxiety, depression, OCD, and PTSD.

How Thoughts, Emotions, and Behaviors Connect

At the heart of CBT is the idea that what you think influences your feelings and actions.

For example:

You get a neutral text from a friend.
You think, “They must be mad at me.”
You feel anxious and maybe even ashamed.
You decide not to text back.

CBT helps you slow that process down. Is that thought 100% true? Are there other explanations? How might you respond differently next time?

These small shifts in thinking can lead to meaningful changes in how you feel and act.

Real-Life Examples: How CBT Shows Up in Everyday Life

Let’s say you’re afraid of public speaking. CBT might help you:

Identify the automatic thought: “Everyone will think I’m stupid.”
Challenge that belief: “What’s the evidence for and against that?”
Practice exposure: Starting with a small, safe speaking situation.
Learn coping tools: Breathing, grounding, or scripting ahead of time.

Over time, you’re not just “managing” your anxiety, you’re changing your relationship with it.

Is CBT Right for You? What to Expect in Therapy

In CBT sessions, your therapist will help you:

Set clear, specific goals
Track your thoughts and reactions
Practice new skills like cognitive reframing or behavior experiments

Some people love the structure. Others prefer a more open-ended style. A good therapist will help you figure out what fits best. At Anchor Health Counseling, we tailor CBT and other strategies to each client’s needs.

‍You Don’t Have to Do It Alone

Therapy isn’t about fixing you, it’s about supporting you. CBT offers a toolkit, but the real power comes from your willingness to explore, try, and grow. If you’re curious about CBT or ready to make a change, we’re here to help.

Learn more about our therapy services or reach out to our team today.