What is Cognitive Behavioral Therapy?
Cognitive Behavioral Therapy (CBT) is a deeply supportive and practical form of therapy that helps you shift the inner dialogue shaping your life. It’s an evidence-based approach that gently untangles the thoughts, emotions, and behaviors that may be keeping you in cycles of stress, anxiety, or overwhelm.
Change your thoughts, reconnect with your truth, and reclaim your life.
By increasing your awareness of your thought patterns, CBT supports you in uncovering limiting beliefs and self-critical stories—many of which were formed in childhood or inherited from family systems. Together, we work to rewrite those narratives with compassion and clarity.
At Hawaii Holistic Therapy, we blend CBT with somatic practices, mindfulness, and emotional attunement to support healing that’s both cognitive and embodied.
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
How Does CBT Work?
In sessions, you’ll learn how to:
1. Notice and name the beliefs influencing your emotions
2. Gently challenge and reframe distorted thoughts
3. Build more compassionate and constructive self-talk
4. Replace unhelpful behaviors with healthier responses
5. Practice self-reflection and emotional regulation technique.
We often assign simple “between session” practices to help integrate what you’re learning, so the insights you gain in therapy ripple into your daily life.
What Can CBT Help With?
CBT can help you find relief from a wide range of emotional and psychological challenges, including:
1. Anxiety & Panic Attacks
2. Generalized Anxiety Disorder (GAD)
3. Postpartum Depression & Parenting Stress
4. Burnout & Perfectionism
5. Depression & Low Self-Worth
6. Relational Trauma (C-PTSD)
7. Grief & Loss
8. Relationship Struggles
9. Self-Sabotage & Inner Criticism
10. Spiritual Awakening & Life Transitions
11. Existential Crisis & Identity Shifts
CBT at Hawaii Holistic Therapy
Our approach to CBT is integrative and holistic. We blend structured techniques with mindfulness, story, breathwork, and emotional presence.
We believe healing is most effective when it honors your entire being—not just your thoughts, but your heart, your body, your lineage, and your lived experience.
FAQ’s About Cognitive Behavioral Therapy
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Somatic therapy is a body-centered approach to healing that supports emotional well-being through nervous system regulation, breath, movement, and awareness. It acknowledges that trauma, anxiety, and emotional patterns are not just mental,they’re also physical and energetic.
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Just come as you are. You don’t need to be “good” at analyzing your thoughts—part of the process is learning how. We’ll guide you with curiosity and care.
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Everyone’s healing journey is different. Some clients begin to notice changes within a few sessions, while others work over several months to deepen their awareness and practice.
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Anyone who feels stuck in repetitive thoughts, overwhelmed by emotion, or disconnected from themselves. It’s helpful for anxiety, depression, stress, trauma, and major life changes.
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Yes. CBT is one of the most effective treatments for both. It helps you untangle the patterns that fuel depressive thoughts or anxious spirals—and gives you tools to respond with more clarity and compassion.
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We blend CBT with mindfulness, somatic awareness, ancestral healing, and nervous system support. This makes it not only effective but deeply nourishing for your whole self.
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Yes! Sessions are available online.
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In a typical session:
We’ll explore current challenges you’re facing
Notice the thought patterns and emotional reactions that arise
Practice new, grounded ways of responding — both mentally and physically
You may be offered gentle practices to try between sessions, like journaling prompts, mindfulness exercises, or breathwork
Our approach is never about "fixing" you — it’s about helping you return to yourself with more compassion, clarity, and strength.
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CBT can be especially supportive if you:
Struggle with anxiety, overwhelm, or inner criticism
Feel stuck in repetitive emotional cycles
Want practical tools and a deeper, soulful approach to healing
Desire not just symptom relief, but lasting, embodied change
If you’re curious, we invite you to schedule a free consultation call to explore whether this path feels right for you.
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Individual Sessions (Online Only):
45-Minute Session – $175
60-Minute Session – $200
Couples or Relationship Sessions (Online or In-Person):
60-Minute Session – $220
90-Minute Deep Dive – $320
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At this time, some of our providers accept Kaiser, HMSA, and UHA and some providers are out-of-network providers. This means some of our therapists do not bill insurance directly, but we can provide superbills upon request if you'd like to submit for reimbursement with your insurance company.
Many of our clients choose to pay privately for the flexibility, privacy, and holistic approach we offer.
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We offer a limited number of reduced-fee spots based on need and availability. If finances are a concern, feel free to mention it in your consultation call. We’re happy to explore options that work for you.
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You can start by booking a free consultation call. We’ll talk about what you’re going through, what you’re hoping for, and whether Cognitive Behavioral Therapy feels like a good fit.
Make an Appointment with us
Curious if cognitive behavioral therapy is the right fit for you?
Let’s begin with a conversation.
Click below to schedule your free clarity call. I’ll personally reach out to explore what’s bringing you to therapy and share how I can support you
I offer online therapy for individuals and couples across Hawaiʻi.
If you have questions or want to connect before scheduling, feel free to send a message using the contact form. I’ll get back to you directly.
You deserve a space to be witnessed, softened, remembered, and reclaim who you truly are.
I’m here when you’re ready.
