This section is designed to give you reliable, CBT‑based tools you can use between sessions or while you are deciding whether to begin therapy. Here you’ll find:
-
Worksheets and mini‑booklets for depression, anxiety, and related difficulties
-
Audio practices with simple mindfulness and grounding exercises
-
In‑depth articles from my “Concepts and Clichés” blog, exploring common ideas about mental health with more nuance and research
-
Clear explanations of CBT for specific problems such as OCD, panic, PTSD, health anxiety, and others
-
Overviews of different CBT approaches (including ERP, exposure, DBT‑informed skills, and modern process based CBT case conceptualizations) and how they are used in treatment.
These materials are not a substitute for therapy, but they can help you better understand your experiences, learn what effective CBT tends to involve, and begin practicing skills that support change. Feel free to explore at your own pace and start with whatever feels most relevant to you right now.
Worksheets and Booklets
Worksheets help us map our patterns, understand our automatic thoughts and challenge unhelpful patterns. Click on the button below to access the worksheets that I use in therapy as well as of the course materials that I have developed while facilitating CBT groups for anxiety and depression.
Audio Guides
Getting grounded in here-and-now and progressive muscle relaxation are very useful techniques to manage our overwhelming emotional states. It is hard to practice these techniques if you need to read instructions at the same time. Here, you can access audio recordings of the very simple versions of these two strategies.
Concepts and Cliches
In this blog, I take familiar ideas from everyday language—like “I’m too selfish to hold a grudge,” “just let it go,” or “I’m procrastinating”—and look at what they really mean through a CBT lens. You’ll find:
-
Plain‑language explanations of processes like rumination, freezing, and avoidance (including in high‑stakes situations like divorce)
-
Detailed, real‑life style examples of CBT and ERP in action
-
Reflections on common mental health clichés and how they can help or harm
These articles are meant to deepen your understanding, not to blame or oversimplify. They’re written for thoughtful readers who want more than tips and slogans.
CBT for Specific Problems
CBT is a flexible, evidence‑based approach that can be tailored to many different concerns. In this section, you’ll find clear descriptions of how CBT is applied to difficulties such as anxiety, depression, OCD, PTSD, insomnia, and family‑of‑origin issues. Each page explains how the problem typically shows up, what keeps it going, and how CBT (and related approaches like exposure, ERP or metacognitive therapy) can help you understand patterns, build new skills, and move toward the kind of life you want.
CBT Approaches and Modalities
“Cognitive Behavioral Therapy” (CBT) is an umbrella term that covers a family of related, evidence‑based approaches. In this section, I explain the modern CBT framework I use in my practice and how specific modalities fit within it—such as Exposure Therapy (ET), Exposure and Response Prevention (ERP) for OCD, and Dialectical Behavior Therapy (DBT)‑informed skills. These pages outline what each approach is designed to do, how it works in practice, and when it might be recommended, so you can see how different CBT tools are combined and tailored to your particular situation.
Links to Virtual Exposure Resources that are Available on YouTube
Exposure is crucial part of CBT. Sometimes it is difficult to find the right place to practice exposure exercises in real life. Airplane cabins, large leering audiences or claustrophobic elevators might be difficult to access at will. This is where YouTube can help.