1. Assessment
The first step in Manhattan CBT is all about really understanding what you're going through. Whether you're feeling overwhelmed by work or dealing with chronic stress, we take the time to listen to your story and get a sense of the unique challenges you're facing. We'll explore your thoughts, emotions, and behaviors to uncover the root causes of your stress. This phase is focused on understanding where you're at so we can create a personalized plan to help you move forward.

What are the 5 stages of CBT?

Manhattan cbt

2. Goal Setting
Once we’ve got a clear picture of where you are, we’ll work together to set meaningful goals that feel authentic to you. These goals will guide your therapy journey—whether it's learning how to manage stress better, finding more balance between work and life, or just feeling more calm and grounded. This is your opportunity to take an active role in shaping your well-being, and we’ll help break down your goals into small, manageable steps.

3. Cognitive Restructuring
A big part of CBT is helping you recognize and shift the thoughts that fuel stress and burnout. In this phase, we’ll work with you to identify those automatic, negative thoughts that make everything feel heavier—like “I’m falling behind” or “I’m not doing enough.” Together, we'll explore more balanced, realistic ways of thinking that help you approach challenges with more clarity and less overwhelm.

4. Behavioral Activation
CBT isn’t just about thinking differently; it’s also about taking small, meaningful actions. In this stage, we’ll help you turn those new, balanced thoughts into real-life actions. This might mean setting boundaries at work, prioritizing your self-care, or taking small steps to reconnect with your personal life. We’ll help you create a daily routine that aligns with your values, making you feel more energized and connected to the present moment.

5. Consolidation and Maintenance
By now, you’ll start to notice positive shifts in your thinking and actions. The next step is to make sure those changes stick. This phase is all about reinforcing the new habits and strategies you've developed so they become second nature. We’ll help you come up with ways to prevent burnout and stress from creeping back in, ensuring you have the tools to keep your progress going long term.