How We Work Together
Our sessions are a collaborative partnership where we combine the proven effectiveness of Cognitive Behavioral Therapy (CBT) with human warmth, empathy, and practical life skills. Together, we'll explore how your thoughts, feelings, and behaviors connect, and we'll develop concrete strategies to help you navigate life's challenges more effectively.
What to Expect from CBT Therapy
Cognitive Behavioral Therapy (CBT) is one of the most researched and effective forms of therapy for anxiety, depression, burnout, and many other challenges. But what does that actually mean for our work together?
In simple terms: CBT is based on the understanding that our thoughts, feelings, and behaviors are all interconnected. When we change one element, the others shift too. Rather than focusing only on the past, CBT helps you understand current patterns and develop practical tools you can use right now.
What You Can Expect from Our Work Together
- Identifying Patterns - We'll uncover patterns of thinking and behavior that might not be serving you well. Sometimes these patterns are so automatic we don't even notice them until we start looking.
- Practical Tools - You'll learn specific techniques to manage anxiety, challenge unhelpful thoughts, build confidence, and improve your relationships. These aren't abstract concepts, they're tools you can use in your daily life.
- Goal-Focused Work - We'll establish clear, achievable goals and work toward them step by step. You'll know what we're working on and why.
- Homework and Practice - Between sessions, you'll have exercises to practice what we're learning. Real change happens in your daily life, not just in our sessions.
- Real-World Application - Everything we discuss connects directly to your daily life and challenges. This isn't theoretical: it's practical support for the life you're living right now.
Our First Session Together (Free 30-Minute Consultation)
Before we begin formal therapy, I offer a free 30-minute introductory consultation. This is a chance for us to:
- Discuss what brings you to therapy
- Talk about your goals and what you hope to achieve
- See if we're a good therapeutic match
- Answer any questions you have about my approach or the process
- Determine if I'm the right person to help you
There's no pressure or commitment - it's simply an opportunity to see if working together feels right.
If We Decide to Work Together
In our first few sessions, we'll focus on understanding your situation, your history, and what you're hoping to change. I'll ask questions to get a full picture of what's happening in your life. Together, we'll identify goals and create a plan for our work together. Each 60-minute session offers a judgment-free space where you can be completely authentic.
Some sessions might look like:
- Exploring specific situations causing you stress or anxiety
- Learning and practicing concrete coping strategies
- Examining thought patterns that keep you stuck
- Processing difficult emotions in a supportive space
- Developing communication skills for your relationships
- Working through exercises to build new habits
Between Sessions:
I may suggest exercises, journaling prompts, or practices to try between our meetings. These "homework" assignments aren't mandatory, but they significantly enhance the therapeutic process. Real change happens in your daily life, and these practices help you integrate what we're learning.
Each session provides a judgment-free space conducted in Portuguese or English via secure video calls. Whether we're working through structured exercises or having deeper supportive conversations depends entirely on what you need that day.