Cognitive Behavioral Therapy
in Portland, Oregon
Practical tools to change unhelpful patterns
and feel better in your daily life.
When anxiety, depression, or stress take over your thoughts, it can feel like your mind is working against you. You may notice constant worry, self-criticism, avoidance, or behaviors that keep you stuck — even when you know they aren’t helping.
At Health Allies Counseling, we use Cognitive Behavioral Therapy (CBT) to help adults understand how thoughts, emotions, and behaviors interact — and to build practical, evidence-based strategies that support real, lasting change. CBT is one of the most effective treatments for anxiety and depression, grief, and relationship conflict.
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We welcome clients in person in our offices in SE Portland and throughout Oregon via telehealth, including Portland, Eugene, Salem, Bend, and rural communities statewide.
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How will CBT therapy help me?
1
What is CBT?
CBT is an evidence-based therapy that focuses on identifying and changing unhelpful thinking patterns and behaviors that contribute to emotional distress.
CBT helps you:
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Recognize patterns of negative or distorted thinking
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Understand how thoughts influence emotions and behavior
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Learn skills to challenge unhelpful beliefs
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Practice healthier coping strategies
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Build confidence in managing symptoms
CBT is structured, collaborative, and focused on practical tools you can use in everyday life.
2
What symptoms is CBT good for?
CBT is particularly effective for people experiencing:
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Anxiety and chronic worry
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Depression and low mood
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Panic attacks
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Stress and burnout
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Social anxiety
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Phobias
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Perfectionism and self-criticism
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Sleep difficulties
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Trauma-related thought patterns
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Avoidance behaviors
CBT works in the present moment while also addressing how past experiences shape current patterns.
3
Is CBT right for you?
CBT may be a good fit if you:
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Want practical tools and structure
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Feel stuck in cycles of anxiety or depression
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Struggle with overthinking or rumination
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Want help changing habits or behaviors
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Appreciate clear goals and measurable progress
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Want therapy that is active and skills-based
CBT can be brief or longer-term depending on your needs and goals.
Does this sound like you?
Find a therapist
that can help you with these concerns now