Is CBT a good fit for you?
CBT is one of the most widely studied talk therapies. People often look for it when they notice:
- Thoughts that spiral, like always expecting the worst.
- Avoiding things because they feel too stressful.
- A harsh inner critic that never seems to switch off.
- Trouble sleeping because your mind will not settle.
- Wanting practical tools, not only talking.
- Feeling stuck in the same patterns again and again.
You do not have to know which therapy you need. At your free consult, we talk about what is going on and whether CBT, or another approach, may suit you best.
What CBT can help with
Cognitive behavioural therapy in Ontario is used for many everyday struggles. Common reasons people reach out include:
Anxiety and worry
CBT is often used for generalized worry, panic, and social anxiety. See our anxiety therapy page for how we approach anxiety specifically.
Low mood and depression
Behavioural activation and thought work are common parts of CBT for depression. Our depression therapy page goes deeper.
Stress and burnout
Practical tools for overwhelm, perfectionism, and work pressure. Learn about workplace burnout therapy.
Sleep and rumination
Strategies to quiet a busy mind and build healthier routines.
Self-criticism
Noticing harsh self-talk and practising a fairer, kinder way of speaking to yourself.
People-pleasing
Testing new ways to say no and express needs. Our boundaries and relationships page covers this in more depth.
What happens in a CBT session
CBT sessions are collaborative and goal-focused. Together you choose what to work on, then look closely at a recent situation: what happened, what you thought, how you felt, and what you did. From there, you and your therapist experiment with small changes, such as questioning an unhelpful thought, trying a step you have been avoiding, or practising a calming skill.
Between sessions, you may try short exercises, like a thought record or a small behavioural experiment. These are never about getting it right. They help you notice what is useful in real life.
Our therapists often blend CBT with related approaches such as ACT, DBT skills, and mindfulness, so the work fits you rather than a script. We do not promise specific outcomes; we promise to work alongside you with care and honesty. For a reliable overview of CBT, see the CAMH guide to cognitive behavioural therapy. Curious how CBT compares with other options for low mood? Read what is the best therapy for depression.
CBT, anxiety, and depression: finding the right page
CBT is an approach, not a diagnosis. Many people searching for a CBT therapist in Toronto or elsewhere in Ontario are really looking for help with a specific struggle. If anxiety is the main concern, our anxiety therapy page explains how we combine CBT with other tools for worry and panic. If low mood is the main concern, our depression therapy page explains behavioural activation and other options.
Not sure which applies to you? That is completely fine. Many people experience both, and your therapist will help you sort out where to start at your free consult. You can also meet Agustina and Maria on their profile pages first.
How online CBT therapy in Ontario works
- 1
Free 15-minute consult
A short video call to talk about what is going on, ask questions, and see if CBT feels like a good fit.
- 2
Set your goals
In your first session, you and your therapist map out what matters most and what you would like to be different.
- 3
Practise and review
Sessions are 50 minutes, often weekly or every two weeks. You try skills between sessions and review together what is helping.
Online CBT therapy in Ontario works well by secure video, because so much of it is conversation, worksheets, and skills you practise at home. Read is virtual therapy as effective as in-person and our guide to virtual therapy for anxiety in Ontario. We see clients online across Ontario only.
Meet your CBT therapists
Agustina Jorquera, Ed.D., M.Ed., RP
Registered Psychotherapist (CRPO) · English & Spanish
Agustina works with adolescents, adults, couples, and families. She combines practical tools from CBT and DBT with psychodynamic and attachment-based perspectives, balancing understanding the story behind a difficulty with skills for change in the present. She holds a doctorate (Ed.D.) and a master's degree (M.Ed.) in counselling psychology and psychotherapy from the University of Toronto, and brings approximately 10 years of clinical experience in hospital programs and private practice. She offers sessions in English and Spanish.
Maria J. Chuburu, BA, MA, RP
Registered Psychotherapist (CRPO) · English & Spanish
Maria works with adults, using CBT alongside ACT, DBT, and mindfulness to help clients with anxiety, depression, workplace stress, and life transitions. Maria works with adults and draws on CBT, DBT, ACT, mindfulness, and psychodynamic and attachment-based perspectives. She offers sessions in English and Spanish, and brings a warm, culturally aware approach to clients across Ontario.
Terapia cognitivo-conductual en español
Ofrecemos terapia cognitivo-conductual (TCC) en español o en inglés, en línea en todo Ontario. Conozca más sobre nuestra terapia en español.
Fees and insurance receipts
- Individual session (50 minutes): $185
- Extended session (75 minutes): $270
- Initial video consult (15 minutes): free
Sessions are $185 for 50 minutes or $270 for 75 minutes, and the 15-minute consult is free. We provide receipts you can submit to your extended health plan. Many plans cover services by Registered Psychotherapists, but coverage varies, so please check your plan before you begin. We do not direct bill insurance companies. Full details are on our fees and insurance page, and our article on whether counselling is covered by insurance in Ontario explains what to ask your provider.
A note on safety
If you are in crisis or thinking about suicide, call or text 9-8-8 for the Suicide Crisis Helpline, call 911, or go to your nearest emergency department. Buena Vita Therapy is not an emergency crisis service, and online sessions are not a substitute for urgent care.
Frequently Asked Questions About CBT Therapy
Helpful reading
- What is the best therapy for depression?
- Virtual therapy for anxiety in Ontario
- Therapist vs psychotherapist vs psychologist in Ontario
External resources: CAMH: Cognitive behavioural therapy · Verify any therapist's registration with the College of Registered Psychotherapists of Ontario (CRPO)