Cognitive Behavioral Therapy (CBT) in NYC
Understand your thoughts, shift your patterns, and build practical skills for lasting change
CBT helps you see how your thoughts, emotions, and behaviors are connected—and gives you tools to respond differently. This structured, collaborative approach focuses on the here and now, helping you reduce symptoms of anxiety, depression, and stress while building skills to manage everyday challenges more confidently.
We use CBT with clients throughout New York City to help you identify unhelpful thinking patterns, practice healthier ways of coping, and create meaningful, sustainable changes in your life, with virtual therapy across New York State and in person sessions in Midtown Manhattan.
What are the connections between my thoughts, emotions, and actions?
Cognitive Behavioral Therapy (CBT) helps you understand the patterns that shape how you feel and show up in your life and gives you practical tools to change them.
CBT is especially helpful if you're looking for support that’s focused on the here and now. Together, we identify unhelpful thoughts and behaviors, build healthier coping skills, and practice new ways of responding to stress in relationships, depression, anxiety, and everyday challenges.
Often called the “gold standard” in therapy, CBT is backed by extensive research showing that it can reduce symptoms and improve overall wellbeing, sometimes in a relatively short period of time.
This approach is structured, collaborative, and empowering. CBT helps you create real, sustainable shifts in how you think, feel, and move through your life.
What is Cognitive Behavioral Therapy?
At its core, Cognitive Behavioral Therapy (CBT) helps you understand the connection between your thoughts, emotions, and behaviors and teaches practical skills to create meaningful change. Many emotional and behavioral patterns develop over time and can become automatic, even when they are no longer helpful. CBT provides structured strategies to identify these patterns, evaluate them, and replace them with more balanced and effective ways of thinking and responding.
Rooted in decades of research, CBT is a goal-focused, collaborative treatment approach shown to reduce symptoms of anxiety, depression, and related concerns. Through guided practice, coping tools, and evidence-based techniques, you’ll build skills to manage challenges more confidently, improve emotional regulation, and create long-term changes in how you navigate everyday life.
How does Cognitive Behavioral Therapy work?
In session, we work together to understand the connection between your thoughts, emotions, and behaviors, and how these patterns influence your daily life and wellbeing.
CBT is structured, goal-oriented, and focused on building effective skills. In sessions, we identify unhelpful thinking patterns and behaviors, explore how they developed, and practice more adaptive ways of coping.
We may focus on:
Recognizing automatic thoughts that contribute to stress
Understanding how your thoughts influence your emotions and actions
Identifying core beliefs and assumptions that affect how you see yourself and others
Learning strategies to challenge and modify unhelpful thoughts
Building problem solving, emotional regulation, and coping skills
Practicing new behaviors to reduce anxiety, avoidance, and self criticism
Over time, CBT helps you develop practical tools to respond to challenges more effectively, reduce symptoms, and strengthen confidence in your ability to manage difficult thoughts and emotions.
The goal is not just insight, but meaningful, lasting change in how you think, feel, and act.
Can I benefit from Cognitive Behavioral Therapy?
CBT can be helpful if you:
Get stuck in repetitive relationship patterns or fear being alone
Deal with avoidance, rumination, or difficulty managing emotions
Want practical tools to challenge unhelpful thoughts and feel more secure in yourself and your relationships
Are looking for a structured, skills-based approach to improve emotional regulation, confidence, and relational connection
Struggle with anxiety, worry, or panic in daily life
Feel tense, on edge, or hyper-aware of others’ reactions
Notice patterns of people-pleasing, over-apologizing, or fear of rejection
Experience self-doubt, perfectionism, or low self-esteem
Find it hard to set boundaries or assert your needs in relationships
Meet Our Team!
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Julie Newman
LMHC-D | Founder & Therapist
Specializes in anxiety, relationships, depression, and breakups/divorce using CBT, DBT, psychodynamic, and attachment-based therapy -
Amanda Fogel
MHC-LP | Associate Therapist
Specializes in relationships, anxiety, OCD, and career stress using CBT, EFT, ERP, psychodynamic, and narrative therapy
Frequently Asked Questions about
Cognitive Behavioral Therapy:
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Cognitive Behavioral Therapy (CBT) is a structured, evidence-based therapy that helps you understand the connection between your thoughts, emotions, and behaviors.
By identifying unhelpful thinking patterns and practicing healthier coping strategies, CBT can help reduce anxiety, depression, stress, and other mental health challenges.
Research consistently shows that CBT is highly effective for improving emotional well-being and overall quality of life. -
CBT is often a short-term therapy, typically lasting 8–20 sessions depending on your goals.
Many clients notice improvements in mood, stress, and anxiety within just a few weeks.
Consistent practice of CBT techniques outside of sessions can accelerate progress and support long-term change. -
In sessions, we identify thoughts and behaviors that may be keeping you stuck.
You’ll learn practical strategies to manage stress, challenge negative thinking, and develop healthier habits.
Homework exercises are often part of CBT, helping you apply what you learn in real life situations. -
No!
CBT is effective for a wide range of mental health concerns, including stress management, low self-esteem, relationship difficulties, trauma responses, obsessive thoughts, and behavioral habits.
It’s a flexible, skills-based therapy that can help you navigate many life challenges. -
CBT focuses primarily on your current thoughts, emotions, and behaviors.
While understanding past experiences can provide context, the goal is to learn practical strategies that help you cope and create change in the present. -
Yes!
CBT is one of the most researched and widely recommended forms of therapy.
Studies show it effectively reduces symptoms of anxiety, depression, PTSD, OCD, and more, while teaching skills that continue to benefit you long after therapy ends. -
Yes, but it’s manageable and collaborative.
Homework exercises reinforce session work, help you practice new skills, and build confidence in applying CBT strategies in your daily life. -
CBT is most effective for clients who are motivated to learn, apply strategies, and practice skills outside of sessions.
While results vary, research shows CBT reliably helps people reduce symptoms, manage stress, and improve emotional wellbeing. -
Yes!
I offer online therapy for clients located in New York, New Jersey, and Florida.
You can meet from the comfort of your home while still receiving the same personalized support.
I also offer in person therapy in my modern and conveniently located Midtown Manhattan office. -
You can start by booking your complimentary intro call.
We’ll explore what’s been coming up for you lately, what you hope to achieve in therapy, and how I can help you identify the thoughts, behaviors, and patterns that influence how you feel, act, and navigate your relationships today.
Ready for cognitive behavioral therapy in NYC?
Schedule a free 15 minute consultation to talk about what you're dealing with and explore whether working with our team is the right next step.
We support clients throughout New York City with in person therapy in Midtown Manhattan and virtual therapy across New York State.
Still have questions?
Fill out this form and we’ll get back to you within 24 hours.