Cognitive Behavioral Therapy (CBT)

Change Your Thoughts, Change Your Life

What Is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy (CBT) is a highly effective, goal-oriented form of psychotherapy that focuses on how your thoughts influence your emotions and behavior. Instead of focusing only on past experiences, CBT helps you explore how present-day thinking patterns might be reinforcing distress and how you can shift them to improve your mental health.

At Jessica Wolfe, LCSW LLC, CBT is used to help clients identify unhelpful beliefs, develop more adaptive thought patterns, and learn practical skills to navigate life's challenges more effectively.

What Can CBT Help With?

CBT has been clinically proven to reduce symptoms and improve outcomes for a wide range of mental health concerns, including:

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Depression

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Generalized anxiety disorder (GAD)

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Panic attacks and phobias

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Obsessive-compulsive disorder (OCD)

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Posttraumatic stress disorder (PTSD)

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Anger management issues

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Disordered eating and body image concerns

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Sexual performance or intimacy issues

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Substance use disorders

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Chronic pain and health-related stress

It’s particularly effective for individuals who struggle with persistent negative thoughts, mood swings, emotional overwhelm, or unhealthy habits that feel difficult to change.

How CBT Works

CBT is based on the idea that it’s not events themselves that cause emotional distress—but our interpretations of those events. By identifying and shifting these interpretations, clients begin to feel better, think more clearly, and respond more constructively to everyday situations.

This process is called cognitive restructuring—the intentional shift away from distorted thinking patterns such as:

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Catastrophizing

(“This will never get better.”)

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Black-and-white thinking

(“I either succeed or I’m a failure.”)

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Mind reading

(“They think I’m weak.”)

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Overgeneralizing

(“This always happens to me.”)

CBT Techniques You Might Use in Therapy

Jessica will tailor CBT techniques to your unique needs, but common interventions may include:

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Thought logs or journaling to track cognitive patterns

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Cognitive reframing to challenge and replace negative thoughts

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Relaxation and breathing exercises to reduce anxiety

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Behavioral experiments to test out new reactions or habits

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Mindfulness and meditation to increase emotional regulation

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Problem-solving strategies to approach stress more effectively

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Exposure exercises (if treating phobias, PTSD, or OCD) in a safe and supportive way

These techniques aren’t about suppressing emotions—they’re about empowering you to respond to them with clarity and skill.

What to Expect from CBT Sessions with Jessica Wolfe

CBT sessions with Jessica are structured and collaborative, not passive. Together, you’ll:

01

Define the problems you’re facing

02

Identify thought patterns contributing to those issues

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Explore new ways of thinking and behaving

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Set small, achievable goals for progress between sessions

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Review results and adjust strategies based on what works

Is CBT Right for You?

CBT is especially helpful for individuals who:

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Want practical tools, not just insight

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Prefer a shorter-term, results-focused therapy approach

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Are dealing with recurring patterns of stress, fear, or self-criticism

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Are open to doing reflection or journaling between sessions

You’ll learn how to pause before reacting, communicate more effectively, and choose behavior that aligns with your values—not your triggers.

Take the First Step Toward Change

If you’re ready to learn more about how your thoughts are impacting your emotional well-being—and how to change them—CBT may be a powerful fit.