Online Cognitive Behavioral Therapy (CBT) for Teens and Adults in California
Cognitive Behavioral Therapy (CBT) is built on a simple connection: what we think, how we feel and what we do all influence each other. When a worried thought leads to a tight chest, and that leads to avoiding the thing we fear, the cycle can quietly shrink our lives. CBT helps you spot that cycle and change it, one step at a time.
How the cycle works
Say you think, "I'll mess this up." You feel anxious, so you put the task off. You feel relief for a moment, but the fear grows stronger. CBT looks at each link in that chain and gives you ways to interrupt it.
What we work on together
- Noticing thoughts. Catching the automatic thoughts that pop up and treating them as ideas to examine, not facts.
- Testing them gently. Asking, "What's the evidence? What else could be true?" so that your thinking becomes more balanced, not forced to be positive.
- Facing what you avoid. Taking small, planned steps toward things that feel scary, at a pace you choose, so fear has a chance to settle.
- Building helpful habits. Planning activities, routines and coping tools that lift mood and lower stress.
- Practicing between sessions. Small, realistic exercises that help new skills stick.
What sessions feel like
Sessions are structured but warm. We set a clear goal, pick a skill that fits it, and practice it together. You'll always know what we're doing and why. I explain the "how" so that you can use these tools without me.
Who it can help
- Anxiety, worry and panic (see anxiety therapy)
- Social anxiety and fear of judgment
- Low mood and loss of motivation
- Perfectionism and constant self-criticism
- Stress from school, work or major changes
What the research says
CBT is one of the most researched forms of therapy, and studies support it for many people with anxiety and low mood. Results vary, and I can't promise a particular outcome. We'll review your progress together as we go.
How I can help
I have 15 years of experience as a therapist, 10 of them focused on anxiety. I offer CBT online in English or Mandarin, and I tailor it to your life and your culture. For some people that means talking about family expectations or pressure to be perfect, in the language that feels most natural.
What to expect
- Free 15-minute consultation
- Individual session (53 minutes): $200 (see fees)
- Online, for clients in California, in English or Mandarin
- Teens (13+) are welcome, with a parent or guardian's consent
Frequently asked questions
Do I have to do homework?
Practice between sessions is what makes CBT work, but it's small and flexible. We'll choose something that fits your week.
Will you tell me to "just think positive"?
No. CBT is about seeing things more accurately, not forcing positivity. Some worries are valid, and we'll treat them that way.
How long does it take?
It varies. Some people feel relief within a few sessions, while others work longer on deeper patterns. We'll check in regularly and adjust.
Is CBT right for teens?
Yes, CBT works well for teens 13 and older. With minors, a parent or guardian's consent is needed, and I can involve parents when it helps.
Do I have to talk about my past?
CBT focuses mostly on what's happening now. If your past is shaping the present, we can include it when you're ready.
Can we work in Mandarin?
Yes. Sessions are available in Mandarin, English, or a mix of both.
CBT is often part of anxiety therapy. See all of my approaches.