CBT therapy online for San Francisco and across California
Practical tools for anxiety, depression, and the thoughts that keep you up at night
When your own mind feels like a tough roommate
Many of us grew up learning to push through, stay quiet, and take care of everyone else first. Those lessons helped us survive, and they can also leave us with a mind that criticizes, worries, and expects the worst. Cognitive Behavioral Therapy (CBT) helps you notice those patterns and gently change them, one real-life situation at a time.
What is CBT?
CBT is a structured, skills-based therapy that looks at how your thoughts, feelings, and actions affect each other. Together, you and your therapist will slow down a hard moment, look at the story your mind told about it, and practice a response that serves you better. You leave sessions with tools you can use that same week, which many people find reassuring.
When does CBT help?
Caught in worry loops or overthinking that will not switch off
Feeling low, unmotivated, or stuck in a heavy fog
Hard on yourself in ways you would never be with someone you love
Avoiding things that matter because anxiety gets there first
Carrying stress from work, school, family expectations, or being the first in your family
How we do CBT differently at Tonalli
Traditional CBT can sometimes treat a thought as "distorted" when it is actually a reasonable response to racism, immigration stress, or family pressure. We practice CBT through a culturally responsive lens, so your context is part of the conversation from the first session. We will never ask you to think your way out of something that is real.
We also know that some pain lives deeper than thoughts. When that is true for you, your therapist can bring in other approaches alongside CBT.
EMDR helps your brain process painful memories that still feel present.
IFS and parts work helps you understand the different parts of you, including the inner critic, with compassion.
CBT gives you practical skills for the day-to-day while the deeper work unfolds.