Anxiety and worry loops
When the mind catastrophizes, scans for threat, or loops on the same worry, CBT offers concrete ways to interrupt the cycle and test the thinking driving it. See also our anxiety therapy.
Treatments · Cognitive Behavioural Therapy
Therapy with structure and room to feel.
In-person Cognitive Behavioural Therapy in Mississauga and online across Ontario for adults. A structured, evidence-informed way of working with the thoughts and behaviours that keep a pattern running.
- Fee
- $160 to $180 · 50-minute individual session
- Free consultation
- 15 minutes, no charge
- Format
- In-person in Mississauga, or secure online video via Jane
- Works with
- Adults 18+
- Clinicians
- Katelyn Matias (RP, CRPO #10340), Daniella Simas Medeiros (RP Qualifying, CRPO #19387)
- Receipts
- Provided for extended-health reimbursement · HST-exempt
About Cognitive Behavioural Therapy at Anchor & Bloom.
Cognitive Behavioural Therapy (CBT) is one approach we may draw from at Anchor & Bloom. It is a structured, evidence-informed framework that works with the connection between thoughts, feelings, and behaviours. Both Katelyn Matias, RP, and Daniella Simas Medeiros, RP (Qualifying), are trained in CBT and integrate it where it fits the work in front of them.
The premise is that the way we interpret a situation shapes how we feel and what we do, and that those interpretations and behaviours can become loops that keep us stuck. CBT gives us a way to notice the loop, test the thinking inside it, and try different responses, all at a pace that works for you.
What this is and is not
Plain definition.
CBT is a present-focused, collaborative approach. We map the link between a situation, the thought it triggers, the feeling that follows, and the behaviour that results. Then we work on the parts of that chain that are workable: identifying distorted thinking, testing it against the evidence, and trying small behavioural experiments that loosen the pattern. It is a framework, not the single answer, and we draw on it alongside other approaches.
It is not about forcing positivity or talking yourself out of real feelings. It is not a lecture, and it is not one-size-fits-all. The structure is there to serve you, not to flatten what you bring. We slow down for emotion when emotion is what is present, and pick the tools back up when they help.
When this fits
What CBT tends to help with.
Low mood and depression
For the pull toward withdrawal, the harsh self-talk, and the loss of momentum that come with low mood. CBT works with both the thinking and the behaviour that keep it in place. See also our depression therapy.
OCD and intrusive thoughts
For the loop of intrusive thoughts and the rituals or reassurance-seeking that follow. CBT approaches are commonly used here, paced carefully. See our dedicated OCD therapy page.
All-or-nothing thinking
When thinking runs in extremes, success or failure, fine or ruined, with little room in between. CBT helps you notice the distortion and build a more accurate, livable middle.
Avoidance and procrastination
When the strategy for managing discomfort has become avoiding the thing entirely, which usually makes it bigger. CBT uses graded steps to break the avoidance loop gently.
Self-criticism and unhelpful beliefs
For the recurring beliefs about yourself that run underneath the surface. CBT helps surface them, test them, and build something more workable. Often paired with our self-esteem therapy.
Learn more
Want the full picture?
Everything below is optional. Open any section to go deeper on how CBT works at Anchor & Bloom, who it fits, and what tends to change over time.
The idea behind CBT
The link between thought, feeling, and behaviour.
Cognitive Behavioural Therapy grew out of the work of Dr. Aaron Beck and Dr. Albert Ellis, and it rests on a straightforward observation: it is rarely the situation alone that determines how we feel. It is the meaning we make of it. Two people can sit through the same meeting and leave with completely different feelings, because they interpreted it differently.
That gap, between the event and our reaction to it, is where CBT does its work. If the interpretation is distorted, catastrophizing, mind-reading, discounting the good, the feeling that follows will be heavier than the situation warrants, and the behaviour that follows often makes things worse.
CBT gives that process a name and a shape so it can be worked with. We learn to catch the thought, look at it honestly, and ask whether it holds up. Not to argue it away, but to check it against what is actually true and useful.
The behavioural side matters just as much. Patterns are held in place not only by how we think but by what we do, the avoidance, the rituals, the withdrawal. So alongside the thinking work, we try small, deliberate changes in behaviour and watch what happens. Many clients find this combination, working with both the thought and the action, more durable than working with either alone.
In the room
How CBT sessions tend to unfold.
CBT is more structured than some approaches, but it is still collaborative and paced to you. Length of therapy varies significantly depending on goals, history, and current needs. Some clients do focused, shorter work; others stay longer, especially when CBT is blended with other approaches.
Getting clear. Early sessions are about understanding the patterns: the situations that set them off, the thoughts and feelings that follow, and the behaviours that keep them going. We name a few goals you actually care about, in plain terms.
Working the pattern. The middle of the work is where the tools come in. Catching and testing distorted thoughts, trying graded behavioural experiments, and noticing between sessions when a pattern shows up. The between-session practice is collaborative and tailored, not homework for its own sake.
Making it stick. Toward the end, the focus shifts to durability: recognizing the early signs of an old pattern returning and having a response ready, so the gains hold once the formal work winds down. We pace all of this together and revisit it often.
Fit
Who this fits, and who it does not.
A good fit for
- Anxiety, worry loops, and catastrophic thinking
- Low mood and depression with strong cognitive and behavioural patterns
- OCD and intrusive thoughts, see also OCD therapy
- Avoidance, procrastination, and behavioural patterns that have narrowed life
- Clients who want structure, concrete tools, and a clear focus
- People who like to practice between sessions and track what changes
Not the right primary fit for
- Acute crisis. If you are in immediate risk to yourself or someone else, please contact a crisis line first. In Canada, call or text 988. We are not a crisis service and cannot respond between sessions.
- Active suicidal ideation requiring stabilization or psychiatric care
- Situations requiring medication management or psychiatric assessment as the main intervention
If you are unsure whether CBT is the right next step, the free 15-minute consultation is a good place to ask.
Signals of change
Common changes clients may notice over time.
Change in CBT tends to be gradual and practical. Some of what clients describe over time:
- You catch a distorted thought as it happens, instead of only realizing it later.
- The gap between a trigger and your reaction widens, leaving room to choose a different response.
- Things you had been avoiding start to feel approachable again, in steps.
- The harsh self-talk loses some of its automatic authority, and you can question it.
- You have a small set of tools you actually use, not just understand.
Who offers this
Clinicians trained in CBT.
Katelyn Matias, RP
Registered Psychotherapist, CRPO #10340
Founder of Anchor & Bloom. Trauma-informed, attachment-based work with adults and couples. She integrates CBT alongside EFT, IFS, ACT, and somatic-informed approaches.
About KatelynDaniella Simas Medeiros, RP (Qualifying)
Registered Psychotherapist (Qualifying), CRPO #19387
Warm, collaborative work with adults across Ontario. She draws on CBT alongside attachment theory, EFT, psychodynamic, and somatic approaches.
About DaniellaCommon questions about CBT.
What is Cognitive Behavioural Therapy (CBT)?
CBT is one approach we may draw from in therapy. It looks at the connection between thoughts, feelings, and behaviours, and at the loops that keep a pattern going. The idea is that the way we interpret a situation shapes how we feel and what we do, and that working with those interpretations and behaviours can shift the pattern. Both Katelyn and Daniella are trained in CBT and integrate it where it fits.
Is CBT just thinking positive?
No. CBT is not about replacing real concerns with cheerful slogans. It is about noticing the thinking patterns that distort a situation, such as catastrophizing or all-or-nothing thinking, and testing them against what is actually true. The goal is accurate and workable, not relentlessly positive.
How is CBT different from EFT?
CBT works mostly with thoughts and behaviours, the loops of thinking and acting that keep a pattern going. EFT works with the emotion underneath and how it shapes connection to yourself and others. They are not in competition. Many courses of therapy here draw on both, depending on what is most alive in the room.
Does CBT involve homework?
Often, yes, though it is collaborative and never graded. Between sessions you might track a recurring thought, try a small behavioural experiment, or notice when a particular pattern shows up. The work outside the room is where a lot of the change tends to happen, and we tailor it to what is realistic for your life.
Does CBT work for online therapy?
Yes. CBT translates well to secure video sessions. The structured, collaborative style of the work, including any worksheets or tracking, fits comfortably into an online format. You do the between-session practice in your actual life, which many clients find easier than fitting it around a commute.
How much do sessions cost and is CBT covered by insurance?
Individual sessions are $160 to $180. Most extended health benefit plans through Canadian employers cover Registered Psychotherapist services. Confirm with your insurer before booking. Psychotherapy is exempt from GST/HST as of June 2024.
For plan-by-plan coverage details, direct billing notes, and how to submit a claim, see Fees & Insurance.
Further reading
Trusted Canadian resources.
For accessible information on CBT and how it is used, the Centre for Addiction and Mental Health and the Canadian Mental Health Association are good starting points.
For information on the regulation of psychotherapists in Ontario, see the College of Registered Psychotherapists of Ontario.
Related services
What often pairs with CBT.
Anxiety therapy
For worry loops and catastrophic thinking, where CBT tools apply directly.
Depression therapy
For low mood held in place by both thinking patterns and withdrawal.
OCD therapy
For intrusive thoughts and the loops that follow them, paced with care.
Emotionally Focused Therapy
A more emotion-and-attachment-focused approach that often works alongside CBT.
About Katelyn Matias, RP
CRPO #10340. Founding clinician, trained in CBT for adults and couples.
About Daniella Simas Medeiros
RP (Qualifying). Draws on CBT in warm, collaborative work with adults.
Start with a free conversation.
A 15-minute consultation to ask questions and decide if the fit feels right.
Online therapy across Ontario
Sessions are virtual province-wide, with local support for:
Toronto · Mississauga · Oakville · Burlington · Hamilton