Cognitive Behavioral Therapist (CBT) in Japan
What is Cognitive Behavioral Therapy (CBT) and is it right for you?
What is CBT?
Cognitive Behavioral Therapy (CBT) is a structured, evidence-based approach that helps us understand the connection between our thoughts, feelings, and behaviors. These three elements are constantly shifting and influencing one another, often happening beneath our awareness, like an autopilot.
That autopilot isn’t always a problem. But when it starts creating things like avoidance, self-doubt, or overthinking, CBT can help us recognize the pattern and gently interrupt it. Through awareness, we begin to step out of automatic loops and make more intentional choices.
In our work together, we’ll look at how your mind responds to certain situations and how those responses, though well-intentioned, might reinforce the discomfort you’re trying to avoid. CBT helps you slow down the process, build insight, and take manageable steps toward shifting unhelpful patterns.
How CBT May Help
CBT assists in building insight and through that insight opens the door to responding differently to our internal and external worlds.
This can lead to meaningful and lasting changes, such as:
- Recognizing unhelpful, automatic responses sooner
- Learn how to respond to thoughts and feelings without immediately reacting to them
- Build more confidence in your ability to pause, observe, and choose your responses
- Reconnect with activities and relationships that matter most to you
CBT is one of the most researched and widely used forms of therapy, with strong evidence for treating anxiety, OCD, and related concerns.
What a CBT Session Looks Like
CBT is collaborative, educational, and experiential.
Collaboration
We work together to understand what's happening and what changes you're looking for.
Some ways we might collaborate in session:
- Mapping out what your unique thought and behavior patters look like
- Clarifying goals and identifying what you're hoping to shift
- Making space for reflection and feedback about what's working (and what's not)
Educational
CBT helps you build a deeper understanding of how your mind works and how certain patterns get reinforced over time.
Some educational components might include:
- Exploring how the brain works and why it sends you certain signals
- Learning common skills to better notice and respond to triggers
- Understanding how things like avoidance, reassurance, or safety behaviors can unintentionally maintain anxiety
Experiential
CBT is more than just talking or theory. It's something we can experiment with together, in real time.
This might involve:
- Practicing new responses to anxiety-provoking thoughts or situations in session
- Trying out behavioral experiments to test assumptions and build confidence
- Using imagery, role play, or mindfulness exercises to deepen insight and create new experiences
- Gently stepping into avoided situations with support, when you're ready
The goal is to make therapy an active space—not just to talk about change, but to experience it directly.
My Approach to CBT
I see CBT as a down-to-earth and practical framework. It's intuitive, relatable, and gives us something to hold onto when things feel uncertain or overwhelming. While CBT is structured, life doesn't follow a rigid script and therapy shouldn't either. I try to meet you where you are in your journey and tailor sessions to fit. Some people want more structure; others prefer a gentler pace. Together, we’ll find what works and check in often to make sure it's working for you.
My role is less of an expert and more of a co-experimenter. I bring in elements of Person-Centered Therapy, Exposure and Response Prevention (ERP), Acceptance and Commitment Therapy (ACT), and Motivational Interviewing to round things out when needed. If we hit a stuck point, we don’t force a way out. Instead, we slow down, reconnect with your values, and look at what the stuckness might be trying to say. There's often clarity and wisdom hiding there.
Ultimately, I want to help you build awareness of your values and rediscover the internal resources that are already working for you. The goal isn’t to chase better feelings, but to reduce unnecessary suffering and move toward a more meaningful life. On your terms.
Change Starts With a Simple Conversation
The first step is a free video consultation to:
- Talk about your concerns and the things you want to change
- Explore if we're a good fit
- Talk about how we might collaborate on a path towards change
There's no expectation or pressure to start therapy.
Thoughts on Anxiety