What we treat
Cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is a practical, evidence-based approach that helps you understand how your thoughts, feelings and actions connect. Our therapists use CBT in individual and group sessions to support women through anxiety, low mood and life transitions like pregnancy, postpartum and midlife. Ask a question to learn how it could fit your care.
What is CBT?
CBT is a structured, goal-focused form of talk therapy. It's built on the idea that the way we interpret situations shapes how we feel and what we do. By noticing unhelpful thought patterns and trying new ways of responding, many people find their emotions become easier to manage. CBT is usually collaborative and present-focused, with skills you can practice between sessions.
How does Femme Health use CBT?
Care begins with a personal intake so your therapist understands what you're facing and what you'd like to change. CBT is then woven into a plan that fits your season of life.
In clinician-led virtual groups, you learn and practice CBT skills alongside other women who understand. Hearing how others reframe a hard moment can make the tools feel more real and doable.
With your primary therapist, you'll apply CBT to your own situations, from racing thoughts at 3 a.m. to the pressure of new roles. Your care advocate helps with scheduling, costs and next steps.
Where CBT helps
What CBT can support
Anxiety
CBT helps you spot worst-case thinking and practice gradually facing what you've been avoiding, so worry has less hold on your day.
Learn moreDepression
CBT helps you challenge harsh, hopeless self-talk and rebuild small, meaningful routines that can lift energy and mood over time.
Learn morePerinatal mood and anxiety
CBT offers concrete tools for the pressure, intrusive thoughts and self-doubt that can come with pregnancy and the months after birth.
Learn moreCommon questions about cognitive behavioral therapy
What happens in a CBT session?+
Sessions usually start with a check-in and a focus for the day. You'll explore a recent situation, look at the thoughts and feelings around it, and practice a new way of responding. Many sessions end with a small skill to try before next time.
What are common CBT techniques?+
Some techniques you may use include:
- Cognitive restructuring: questioning and reframing unhelpful thoughts
- Thought records: writing down situations, thoughts and feelings to see patterns
- Behavioral activation: scheduling activities that bring meaning or enjoyment
- Gradual exposure: facing feared situations step by step
- Problem-solving and relaxation skills
What can CBT help with?+
CBT is widely used for anxiety, depression, panic, OCD, trauma-related symptoms, sleep problems and stress. It can also help women navigate emotional changes during pregnancy, postpartum, perimenopause and menopause.
Does CBT work virtually?+
Yes. CBT is well suited to virtual care because it's structured and skills-based. Meeting from home can also make it easier to keep showing up during busy or demanding seasons.
How long does CBT take?+
It varies. Some people notice changes within a few weeks, while others benefit from longer support. Your therapist will check in with you regularly about progress and what you need.
If you're in crisis, call or text 988 or call 911 right away.
Ready to take the first step?
Get startedThis page is general information, not medical advice. In crisis? Call or text 988, or call 911.