1164 Bishop Street, Honolulu, HI 96813 | Hawaii Counseling | Honolulu Therapy | Hawaii CBT | Online Therapy | Cognitive Behavior Therapy | Downtown Honolulu, near Kaka’ako, Waikiki, Diamond Head, Kahala, Aina Haina, and Hawaii Kai | Serving residents of Oahu and all of Hawaii
17 Nottingham Street, Marylebone, London W1U 5EW  | London CBT | Online Therapy UK | Cognitive Behavior Therapy | Marylebone, London (W1)

Online CBT

Ready To Give CBT A Try But Wondering How It Will Actually Fit Into Your Life?

  • Do you want to make sure that the cognitive behavioural therapist you work with is a great fit before paying anything?
  • Are you concerned about how you will fit in CBT therapy sessions?
  • Are you looking for the most efficient way to receive the benefits of cognitive behavioural therapy (CBT) without the hassles?
  • Perhaps you struggle with constant worry and stress due to a hectic lifestyle that doesn’t afford you the time to engage in self-care or take a weekly trip to a therapist’s office. Or you may be trying to strike a healthy work-life balance, but you find that anxieties about juggling commitments get in the way of feeling confident or at ease. 
  • You may find yourself pestered by repetitive thoughts and unhelpful behaviors that tend to sabotage your potential for growth and healing. Perhaps you’re caught in a desperate loop of negative thinking and despite being aware of the benefits of mindfulness and meditation, you don’t have the resources or know where to start. 
  • If you could simply take more time for yourself, develop better habits, and just slow down, it’s likely that you would enjoy your time and relationships more fully. And while life’s demands may have prevented you from seeking therapy in the past, the availability of online CBT opens up an opportunity for growth and self-actualization wherever you may be in your life—and in the world.

Life Can Get In The Way of Living and Growing

Life so often drops us onto a treadmill that seems to be running at full speed. Between demanding work schedules, meeting the needs of family and friends, and ensuring that we are getting the most out of our experiences, it can feel as though a sense of balance and vigour are impossible to maintain. Symptoms of anxiety or depression take many forms—sleeplessness, difficulty focusing, and constant worry to name a few—and they quickly drain us of our zest for life.  

Life’s expectations never seem to cease, as we are caught in never-ending cycles of transition and transformation. While adjusting to a new culture, a new job, or age-old societal standards that are trying to force our way in life, it can be easy to feel overwhelmed. We often become overly preoccupied with how we appear to others, as opposed to figuring out what we really want out of our time here.  

Admittedly, it is difficult to set aside the time needed to devote to genuine self-exploration and growth. Moreover, there is a world of information out there about which tools and strategies will best aid you on the journey. Even within the field of psychotherapy, there are so many modalities, methods, and approaches to consider. 

Yet, the cognitive behavioural therapy approach provides you with an opportunity to slow down, examine, and formulate a plan that builds on your natural strengths and insights. And the accessible nature of CBT online removes the barriers that can often keep you from seeking the help you need. 

Online CBT Brings the Power Of Cognitive Therapy To You

A strive towards perfection drives so many unhealthy and counterproductive behaviours, including a lack of self-compassion behind all the worry and stress. CBT affords you the skill set needed to rewire your brain’s channels as you exercise negative thought patterns into positive, advantageous ones. 

As a culture, we are not conditioned to value the relationship between our thoughts, feelings, and actions, but cognitive behavioural therapy provides the precise opportunity for those channels to work in tandem, so that we can get the most out of life. Working from an integrated therapeutic perspective acknowledging that there is no one-size-fits-all therapy, I tailor online CBT sessions to meet the needs of each client. 

Throughout the course of therapy, you will learn a skill set that you can take anywhere and apply to any situation. Together, we will train your mind in thinking more productively and managing emotions. In our sessions, we will also explore what you experienced during the week, how you reacted to it, and where opportunities for skill-building are. 

Viewing each online CBT therapy session as a platform for exploring the “three T’s”—Tools, Topic, and Theory—I will invite you to cultivate and practice new tools together, discuss how they are applied in the specific context of a particular situation (or topic), and gain an understanding of the cognitive theory behind each tool. Following your lead, I will help you gain proficiency in techniques proven to correctly identify thoughts and feelings, reduce reactivity, and build mental resilience.    

As you become more aware of the inner monologue that has formed your beliefs and relationship to the world around you, you will see clearly where your thoughts are beneficial and where they are damaging. With CBT, you can change the tone of the messages you feed yourself on a daily basis, paving the way for more confidence, clarity, and joy. Over time, you will find that your actions are more deliberate and that your life has regained the insight, intention, and energy that once felt lost to you. 

Cognitive behavioural therapy is considered the “gold standard” of psychotherapy, and as a therapist trained in both the UK and US, I can attest to CBT’s ability to treat clients coming from a wide variety of experiences and perspectives. I have witnessed first-hand CBT’s effectiveness in helping individuals overcome anxiety, adapt to life transitions, and foster gentler, kinder relationships with themselves and the world around them. And having been among the pioneering therapists to offer counselling virtually, I have over a decade’s experience of providing CBT online. 

It’s time to learn how to be on your own side once and for all. With online CBT, the possibilities for building your confidence and making more intentional choices are endless. Let’s explore those possibilities together.  

Perhaps you are considering online cognitive behavioural therapy, but you have some concerns…


Is online CBT as effective as in-person therapy?

Absolutely. Many studies show that online therapy is just as effective as having face-to-face sessions.[1] In my own experience as a therapist, I have found online CBT sessions to in fact be more effective for treating clients. 
The accessible nature of online counselling creates a feeling of flexibility and likely a stronger sense of control over the therapeutic process. I also find that removing a commute from the equation helps clients to transition in and out of the tranquil therapeutic mindset more easily. Instead of hopping in a car after sessions and fighting through traffic to get to the next destination, you’ll remain in the safe, comfortable space of your home. 

What should I look for in an online CBT therapist? 

If you think you could benefit from cognitive behavioural therapy, you will first want to find a highly trained and experienced therapist who is licensed in your area. I am a fully accredited CBT therapist in the UK and maintain equally rigorous credentials in the US as a compassion-focused counsellor and board-certified life coach. 
And while many mental health professionals made the transition to online therapy during the COVID-19 pandemic, I have conducted virtual sessions for years. As such, I am familiar with the technology and the snafus that typically come up during online sessions. Instead of being focused on troubleshooting a problem or feeling overwhelmed with connection issues, I will come to therapy prepared to focus on you. 

What logistical considerations do I need to make for online CBT with you?

Online CBT sessions last 50 to 60 minutes. In order to participate, you will need an internet connection and a device through which we can talk. Most online therapy takes place on secure, HIPAA-compliant platforms—such as Zoom, Web-Ex, or Doxy.me—to ensure that confidentiality is maintained. If there is an app that you prefer, please let me know, and we can discuss options.

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    What Is The Best Therapy To Set, Achieve and Keep New Year Resolutions With 7 Essential Cognitive Behavior Therapy (CBT) Tools It’s hard to believe we are in a new year already. It’s a fresh start and hopefully, a new beginning for the world and everyone in it. With the new year, many people ask what is the best therapy 2022 has to offer? I am biased as a Cognitive Behavior Therapist, but I truly believe CBT can be a great fit for many people looking to set, achieve and keep new year resolutions. Every turn of a new calendar year provides us with an opportunity to start over. To be better than we were the year before. This is the time of year when we constantly hear, “What are your new years resolutions?” from basically everyone. Setting new years resolutions is a tradition that many believe is the marker of a new beginning. But, keeping resolutions is a different story. Life gets in the way and our good intentions of setting new goals for ourselves falls by the wayside. We get busy with life, careers, and social obligations. It seems as if no matter how hard we try, our resolutions are absolved before they even begin. It doesn’t have to be this way, however and this is where checking out the best therapy 2022 has to give is a good idea because CBT can both help you change at the new year and keep those changes for years to come Thanks to Cognitive Behavior Therapy (CBT), you can learn how you can set your new years resolutions and actually keep them through various tools. What Is Cognitive Behavior Therapy (CBT)? It is a type of talk therapy that looks at the connection between our thoughts, emotions, and behaviors. All of these can get in the way of keeping our goals and living a balanced life which brings us joy. 1. You’ll See The Connection Between Thoughts, Emotions, And Behaviors Wanting to lose weight or exercise is a common goal most people set. But how many times have you tried this in the past? If you have tried (then given up, like we all do) you may think “I haven’t succeeded yet, why would it work this year?” which then makes you feel bad. Then, you just give up, hopeless. Your thought sets the negative reaction off, which influences your emotions and eventually your behavior. Cognitive Behavior Therapy (CBT) helps to challenge the negative thoughts you have so this doesn’t happen. Understanding the link between your thoughts, feelings and behaviors allows you to then learn tools to change and challenge your thoughts and behaviors. 2. Journaling Helps Too Writing is a great way to be intentional with your goals and has been shown to be a helpful aid in healing. In CBT, journaling is often used to help clients list the negative and unhelpful thoughts and how these thoughts made them feel or behave. Writing your goals down with intention helps you to remember what they are and every time you take a small step towards that goal, it can help you stay focused and motivated. 3. Preventing Avoidance If your goal was to lose weight, you are likely wanting to go to the gym or work out. You may start off strong, but then do you find excuses not to do it? Cognitive Behavior Therapy helps you with this by teaching you skills of how to not procrastinate and get the things you want done. You’ll in turn establish habits that work for you and your schedule, without feeling as it’s a burden or a chore. 4. You’ll Learn Stress Reduction We’re always so busy. And stressed. When we have both of these things going on, sticking to our resolutions is very hard. Who has time for these goals when we have way too much going on? Actually, you do! By learning how to manage your stress levels, it will feel less overwhelming to stick to those new year goals. Often, stress is the biggest enemy and preventer of us getting anything done. 5.  What Are Your Assumptions? Why do you want to accomplish this goal? What are your assumptions on why you may or may not do it? 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However, light therapy, while moderately effective, has varying results from person to person when used alone (without CBT for Seasonal Affective Disorder treatment) As mentioned, one therapeutic method that works great alone or in conjunction with other treatments is Cognitive Behavioral Therapy (CBT.) What Is Cognitive Behavior Therapy or CBT? Cognitive Behavioral Therapy is a scientifically proven method to treat a variety of disorders. From anxiety to depression, and trauma, CBT is a powerful arsenal for many therapists. The power in CBT is with its ability to challenge negative thoughts and unhelpful behaviors. By challenging these thoughts, and behaviors, it can then influence the emotions, thoughts and behaviors that we exhibit. When we have negative thoughts that ruminate in our heads or too long, they can dramatically decrease the amount of happiness we feel. 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Or they just might not like winter and feel down during the colder, darker months.  How Can It Help SAD? No matter what season brings on depression, there is hope that you can cope with it more proactively. Cognitive Behavior Therapy for Seasonal Affective Disorder, essentially, helps to retrain the brain to challenge negative thoughts you have that seem to appear with the season. Challenging the negative thought, in turn, will result in behavioral modifications that can relieve the depressive episodes. And likewise, starting with behavioral modifications will also change your thinking and how you are feeling. What is great about Cognitive Behavior Therapy for Seasonal Affective Disorder is that your therapist will often do both at the same time to help you feel better sooner and faster.  Participating in talk therapy will help clients to engage in activities that they do enjoy and bring them satisfaction. 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Give Yourself The Gift Of Self-Compassion From The Comfort Of Home

If you are looking for an easy and accessible way to receive the benefits of cognitive behavioural therapy (CBT), I offer all of my counselling services online. To schedule an initial consultation to find out how I can serve your unique needs, book yourself in for a CBT Test Drive directly through my online booking system. This is a no-cost and no-pressure chance for us to meet virtually and discuss how therapy can be of help to you.