1. Foundations & Thought Mapping

We begin by identifying what’s keeping you stuck — the anxious thoughts, rigid beliefs, or behavior loops that feel out of your control. CBT helps you understand the patterns between your thoughts, emotions, and actions. You’ll learn how to challenge unhelpful thinking, shift internal narratives, and build more balanced, empowering responses — without invalidating your real experiences.
 

 

2. Practicing Change, Thought by Thought

Once we’ve built that foundation, we begin applying CBT tools in real life — using your actual thoughts and situations, not generic examples. We’ll track what triggers your spirals, how you respond, and where we can interrupt that cycle with new skills. You’ll learn how to create distance from automatic thoughts and experiment with more flexible, grounded ways of thinking.
 

 

3. Integrating ERP for OCD & Anxiety

If OCD or avoidance-based anxiety is present, we may incorporate Exposure and Response Prevention (ERP). Together, we’ll face triggering thoughts or situations without defaulting to rituals or compulsions. ERP at Boundless is collaborative and paced with care — we never push you into panic. Over time, you’ll build self-trust, tolerance, and resilience.
 

 

4. Integration & Long-Term Support

As change starts to take root, we focus on reinforcing what’s working, addressing what’s still sticky, and helping you bring these tools into everyday life — in your relationships, decisions, and internal world. You’ll leave with a clearer sense of agency and a toolkit you can actually use.

 

At Boundless, CBT and ERP aren’t cold or clinical — they’re human, relational, and tailored to your pace. We meet you where you are, and walk with you toward what’s possible.