Evidence-based support for real-life struggles.

Life can be complicated, and sometimes the coping strategies that used to work stop working. Whether you’re dealing with anxiety that won’t quiet down, overwhelming emotions, or constant self-criticism, therapy can help you find new ways to manage and move forward.

At Thrive Therapy & Counseling, we specialize in practical, empowering approaches that help you make real change in the way you think, feel, and live.

Why These Therapies?

That’s where ACT (Acceptance & Commitment Therapy), CBT (Cognitive Behavioral Therapy), and DBT (Dialectical Behavior Therapy) come in. These research-backed therapies help people navigate difficult emotions, challenge unhelpful thoughts, and build lives that feel more balanced and meaningful.

Each approach offers a slightly different pathway to healing, and together, they can help you develop tools for self-understanding, emotional balance, and resilience.

Why Try ACT, CBT, or DBT?

You might be feeling:

• Stuck in anxious or negative thought loops

• Constantly overwhelmed by emotions or stress

• Exhausted from people-pleasing, perfectionism, or self-doubt

• Paralyzed by indecision or fear of making the “wrong” choice

• Like you’re just surviving instead of living

These therapies can help you get unstuck and move toward the life you want, step by step.

Reach out today to get started.

Therapeutic Approaches We Offer

At Thrive Therapy & Counseling, we use a combination of evidence-based approaches to help clients better understand their thoughts, emotions, and behaviors. Each of these therapies offers unique tools for building self-awareness, managing stress, and improving emotional balance. Together, they can support meaningful, lasting change.

Cognitive Behavioral Therapy (CBT)

Change how you think, change how you feel.

CBT helps you recognize the connection between thoughts, emotions, and behaviors. Many of us carry core beliefs like “I’m not good enough” or “I’ll never get it right.” These thoughts can shape how we feel and act, even when they’re not true.

CBT teaches you how to:

• Identify and challenge unhelpful thinking patterns

• Recognize how your thoughts influence your feelings and actions

• Shift behaviors to support your goals

• Build healthier self-talk and coping skills

This approach is structured, practical, and highly effective for anxiety and depression, self-esteem issues, and stress.

Dialectical Behavior Therapy (DBT)

Find your balance between emotions and logic.

If your emotions feel intense or hard to manage, DBT may be the right fit for you. Originally developed to help people with big emotional swings, DBT is now widely used to support those experiencing anxiety, mood challenges, burnout, or relationship struggles.

In DBT, you’ll learn:

• Mindfulness – staying present and grounded

• Emotion regulation – managing overwhelming feelings

• Distress tolerance – coping in healthy ways during tough moments

• Interpersonal effectiveness – setting boundaries and communicating clearly

It’s a compassionate, skills-focused approach designed to help you feel more stable, confident, and connected.

You can read more about how we combine DBT, CBT, and ACT with other therapies on our Trauma and Brainspotting pages.

Acceptance and Commitment Therapy (ACT)

Connect with your values, and take meaningful action.

ACT teaches that you don’t have to get rid of painful thoughts or feelings to live a fulfilling life. Instead of fighting anxiety, self-doubt, or pain, ACT helps you notice these experiences, make space for them, and focus on what matters most.

With ACT, you can:

• Learn to “unhook” from painful thoughts and emotions

• Build psychological flexibility (bend without breaking)

• Clarify your core values—what truly matters to you

• Take committed action toward a more meaningful life

ACT is gentle, affirming, and especially helpful when life feels out of alignment or when overthinking has kept you stuck.

What Healing Looks Like

You don’t have to feel calm, clear, or confident before starting therapy. It’s okay to come as you are—messiness and all. Our therapists bring both expertise and lived experience, and we get it.

Through ACT, CBT, and DBT, clients often begin to:

• Quiet mental noise and find clarity

• Feel more in control of emotions

• Respond instead of react

• Set boundaries with more ease

• Take steady steps toward a life that feels like their own

Healing isn’t about fixing yourself. It’s about learning to support yourself.

Therapy That Meets You Where You Are

At Thrive Therapy & Counseling, we specialize in ACT, CBT, and DBT for clients in Sacramento and across California through secure online therapy. Whether you’re new to therapy or looking for a more structured, skills-based approach, we’re here to help you build the life you want.

If you’re exploring other approaches, you might also be interested in Brainspotting therapy or Expressive Arts Therapy, which complement these modalities beautifully.

Services are available in person in Sacramento and throughout California via online therapy. 

Reach out today to schedule a free phone consultation and see if we’re the right fit for you.