About Process-Based Therapy (PBT)

A modern, personalized approach to healing, growth, and psychological flexibility.

For people who haven’t gotten what they needed from past therapy

Many people I work with have been in therapy before. They may have learned a few skills or received a diagnosis, but still felt that something important was missing. They might say:

– “I understand my problems, but nothing really changed.”
– “I felt like I was being treated as a diagnosis, not as a whole person.”
– “The strategies didn’t quite fit me.”

Process-Based Therapy (PBT) was developed for people who feel this way. It offers a different way of understanding emotional difficulties—one that focuses on your unique life, not a one-size-fits-all model of care.

Why PBT is different

Traditional therapy often starts with a diagnosis—“anxiety,” “depression,” “OCD”—and then applies a standard protocol based on that label. But two people with the same diagnosis may have completely different experiences and completely different reasons for feeling stuck.

PBT shifts the focus from the label to the person.
Instead of asking, “What disorder do you have?” PBT asks:

“What is happening in your life, your body, your mind, your relationships, and your habits that keeps this pattern going—and what will actually help you shift it?”

This creates a therapy process that is:
– more precise
– more personalized
– more active
– more collaborative
– and often more effective than standard, diagnosis-driven care

Your psychological “ecosystem”

Your mental health is not a random collection of separate symptoms. It is more like an ecosystem—an interconnected network where different parts affect one another.

For example:
– Poor sleep leads to fatigue
– Fatigue reduces patience and motivation
– That may increase conflict or withdrawal in relationships
– Which increases anxiety or low mood
– Which then disrupts sleep even more

The “problem” is not just sleep, mood, or anxiety. It’s the way these experiences interact and keep each other going.

PBT helps us look at the whole system and identify the patterns that keep the network stuck. When we make changes in the right places—even small ones—the entire system can begin to shift.

Grounded in modern science, focused on real life

PBT is built on decades of research in behavioral science, cognitive therapy, mindfulness-based approaches, and evolutionary models of change.

At its core, PBT treats mental health as an adaptive process—a set of skills and patterns that can evolve over time. This includes:

– experimenting with new ways of responding to stress
– learning how to step back from unhelpful thoughts
– becoming more flexible with difficult emotions
– reconnecting with what truly matters to you
– building daily habits that support your well-being

Many clients find this deeply hopeful. You are not simply “broken” or “wired this way.” You are a person with a system that can learn, adapt, and grow.

What we pay attention to in PBT

In our work together, we will look at several interconnected parts of your life:

Thought Patterns (How your mind talks to you)
We explore not just what you think, but how you relate to your thoughts. Do they feel like absolute truth, or can you notice them as mental events that come and go?

Emotional Life (How you respond to feelings)
We look at how you handle emotions such as anxiety, sadness, shame, or anger. Do you get pulled into struggling with them, or can you make space for them while still moving toward what matters?

Attention and Presence (Where your mind goes)
We work on your ability to shift attention—so you are not constantly pulled into the past or future, and can be more present for your life as it is happening.

Sense of Self (How you see yourself)
We gently question rigid stories like “I’m broken,” “I’m too much,” or “I’m not enough.” PBT helps expand your sense of self so you can see yourself as more than a diagnosis or a problem.

Values and Motivation (What truly matters to you)
We clarify what you care about most—relationships, creativity, contribution, growth—so your efforts in therapy are moving in a direction that feels deeply meaningful.

Actions and Habits (What you do day-to-day)
Insight alone is not enough. PBT focuses on small, realistic, values-guided changes in your daily life that gradually shift the entire system.

For people who are “high-functioning but struggling inside”

In our busy modern lives, many people are doing a lot on the outside—caring for family, working hard, staying involved in their communities—while feeling overwhelmed, anxious, or depleted on the inside.

You may appear “high-functioning” to others, yet feel like you’re constantly managing worry, perfectionism, or exhaustion.

PBT is especially well-suited for this kind of experience. It helps us understand not only why your system is under strain, but also how to rebalance it so you can care for others without losing yourself in the process.

What PBT feels like in session

Clients often describe PBT as:
– active and collaborative
– emotionally honest, but paced with care
– practical and grounded in daily life
– respectful of their whole story
– deeply aligned with their values and goals

You won’t be asked to fit into a generic protocol. We will design the work around your specific patterns, strengths, and needs. You are the expert on your life; my role is to help map the processes that keep you stuck and support you in building the skills to move forward.

The outcome we are working toward

The goal of Process-Based Therapy is not to create a life without pain—no therapy can promise that.

Instead, the aim is to help you become more adaptive, grounded, and flexible, so you can:
– respond more skillfully to stress and change
– feel less trapped by old patterns
– stay connected to what matters most, even in difficult times
– build a life that feels more like your own

In that sense, PBT is not just about symptom relief. It is about strengthening your capacity to navigate the full terrain of your life with greater clarity, intention, and self-compassion.