Cognitive Behavioural Therapy
IN-PERSON IN BRAMPTON, VIRTUAL ACROSS ONTARIO
An evidence-based approach that helps you understand how your thoughts, feelings, and behaviours shape each other, and build healthier ways to respond.
Trauma-Informed Approach
Real Life Lived Perspective
Personalized Therapist Matching
The way you think shapes the way you feel.
A single thought can set off a chain, changing your mood, your choices, and how you handle what is in front of you. The reason these patterns hold is that the thoughts feel like facts, so they rarely get questioned, even when they are working against you.
CBT helps you identify automatic thoughts and the distortions behind them, then reframe those patterns through structured exercises you practise in session and carry into daily life.
Cognitive Behavioural Therapy is a structured, evidence-based approach built on a simple idea, that your thoughts, feelings, and actions are closely linked to each other, and shifting one can shift the others. It is highly researched and one of the most effective forms of therapy for anxiety, depression, OCD, and stress-related concerns.Exiles
Hold the painful feelings from earlier experiences, like fear, shame, or hurt, and get pushed out of awareness so you do not have to feel them.
What is Cognitive Behavioural Therapy?
We Meet You Where You Are
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The brain leans on mental shortcuts, and under stress those shortcuts often harden into distorted, self-critical thinking. Cognitive restructuring interrupts that, helping you notice and honestly examine a thought, then form a balanced one, which repetition weakens that pathway.
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Anxious beliefs often go untested, so the brain never learns they are false. By trying something in real life and seeing what actually happens, you give your nervous system direct evidence, which updates the belief more powerfully than reasoning alone.
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Difficult thoughts move fast and often stay just below awareness. Writing them down slows the process, making the thought visible enough to examine, and stepping back begins to loosen its emotional grip.
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Low mood pulls you toward withdrawal, which deepens it further. Behavioural activation reverses that loop by scheduling meaningful actions, which restore a sense of reward and lift energy and motivation.
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Avoiding what frightens us brings relief in the moment but teaches the brain that fear is warranted. Exposure works by approaching those situations gradually and safely, allowing the nervous system to learn that it is no longer in danger.
If Any of This Feels Familiar:
Keep worrying about the same things
Feel tense or notice a racing heart
Small problems quickly feel overwhelming
Struggle to sleep because of racing thoughts
Cancel plans or avoid social situations because of anxiety
Often critical towards yourself
Stress causes headaches or stomach problems
You cannot rewrite the past, but you can change what comes next. CBT gives you that starting point.
Our therapists use a blend of modalities including CBT, which means we tailor tools and strategies to your needs, goals, and patterns, rather than using one fixed approach.
Meet Our Therapists
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Rajdeep Deol
Anxiety, Self-Esteem, Couples
Currently Accepting New Clients
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Sonya Mahil
Stress, Trauma, Anxiety, Life Transitions
Currently Accepting New Clients
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Angad Sachdev
Addiction, Anxiety, Men's issues
Currently Accepting New Clients
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Harsimran Kaur
Anxiety, Trauma, BPD, Relationships
Not Accepting New Clients
Why Choose Here and Now Therapy?
Many clients who choose CBT feel caught in patterns they can recognize but cannot seem to change.
At Here and Now Therapy, CBT helps make those patterns easier to understand and work with. Sessions explore how thoughts, emotions, and behaviours affect each other. We use tools like cognitive restructuring, thought records, behavioural experiments, and exposure to test unhelpful beliefs and practise different responses.
Sign Up For A Complimentary 20-Minute Consultation
Questions About Cognitive Behavioural Therapy (CBT)
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CBT may be a good fit if:
Experiencing anxiety, low mood, or ongoing stress
Prefer a structured approach and practical tools
Want to understand how your thoughts affect your mood
Open to practising skills in between sessions
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Yes, and anxiety is one of the areas CBT is most effective for, with strong research support. Anxiety often runs on cycles of anxious thoughts, physical tension, and avoidance, where avoiding what worries you brings short-term relief but strengthens the fear over time.
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CBT suits most people, though it may not be the right starting point for everyone.
Someone in an acute crisis, or working through deep, unresolved trauma, may need a different kind of support first before structured, skills-based work feels manageable.
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The first session is mostly about your therapist getting to know you, the issues bringing you in, your goals, and a little of your background. It is also a chance to understand how CBT will apply to your situation specifically. There is no pressure to have everything figured out, and you set the pace from there.
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CBT with a registered psychotherapist is not covered by OHIP, since OHIP only funds therapy provided by physicians or through select public programs. That said, most extended health and workplace benefit plans reimburse psychotherapy. Here and Now Therapy provides official receipts for your sessions, and we recommend confirming your specific coverage with your provider beforehand.