Evidence-based support for real-life struggles.

Why These Therapies?

Life is hard sometimes. Whether you're dealing with anxiety that won’t quit, overwhelming emotions, or thoughts that feel like they’re running the show, you might be looking for a way to cope that actually works.

That’s where therapies like ACT (Acceptance & Commitment Therapy), CBT (Cognitive Behavioral Therapy), and DBT (Dialetical Behavior Therapy) come in. These are powerful, research-backed approaches that help people navigate tough emotions, challenge unhelpful thoughts, and build lives that feel more meaningful and manageable.

At Thrive Therapy & Counseling, we believe therapy should be practical, empowering, and tailored to you. These approaches aren’t about giving you a bunch of clinical jargon—they’re about helping you make real change in the way you think, feel, and live.

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 help you get unstuck—and gently move toward the life you want.

Therapeutic Approaches We Offer

Cognitive Behavioral Therapy (CBT)

Change your thoughts, change your life.
CBT is all about helping you notice the thoughts that influence how you feel and act. Often, we walk around with stories in our heads based on core beliefs like “I’m not good enough” or “I’m unlovable.” These stories are not true—but they feel true, and they can affect everything.

CBT teaches you tools to:

• Identify and challenge unhelpful thinking patterns

• Recognize how your thoughts shape your feelings and behaviors

• Shift behavior in ways that support your goals

• Build healthier self-talk and coping skills

It’s a practical, structured, and evidence-based approach for helping with anxiety, depression, self-esteem issues, and stress.

Dialectical Behavior Therapy (DBT)

Find your balance: emotions and logic, acceptance and change.
If your emotions feel intense or hard to manage, DBT might be the right fit for you. Originally developed for people with big emotional swings, DBT is now widely used to help with everything from anxiety and mood disorders to burnout and relationship struggles.

In DBT, you’ll learn:

• Mindfulness – to stay present and grounded

• Emotion regulation – to manage overwhelming feelings

• Distress tolerance – to cope in healthy ways when life is tough

• Interpersonal effectiveness – to set boundaries and communicate clearly and assertively

It’s compassionate and skills-focused—designed to help you live with more stability, confidence, and clarity.

Acceptance and Commitment Therapy (ACT)

Connect with your values, and commit to action based on those values.
ACT teaches that you don’t have to get rid of hard thoughts or feelings to live a full, meaningful life. Instead of fighting your anxiety, self-doubt, or pain, ACT helps you notice it, make space for it, and focus on what really matters.

With ACT, you can:

• Learn to unhook from painful thoughts and emotions

• Build psychological flexibility (aka, bend without breaking)

• Clarify your 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 you’ve tried to “think your way out” of anxiety or stress with little success.

What Healing Looks Like

You don’t have to feel calm, clear, or confident before starting therapy. In fact, it’s totally okay to be messy! That’s what therapy is for. Our therapists have our own lived experiences, and we get messiness.

These approaches can help you:

• Quiet the mental noise

• Feel more in control of your emotions

• Respond, instead of react

• Set boundaries with more ease

• Take steps toward the life you want—even when it's hard

Healing isn’t about fixing yourself—it’s about supporting yourself.

Therapy That Meets You Where You Are

At Thrive Therapy & Counseling, we specialize in ACT, CBT, and DBT to support clients in Sacramento and throughout California. Whether you’re new to therapy or looking for a more structured, skills-based approach, we’re here to walk alongside you with empathy, experience, and encouragement.

Let’s talk about what’s going on and how we can help. Fill out our Contact Form, and schedule a free 15-minute consultation so you can explore if we’re the right fit—no pressure, just a chance to connect.