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The choices you make today shape your tomorrows.

To support your mental/emotional wellbeing and to help you start living into your fullest potential, we offer Cognitive Behavioral Therapy (CBT) and Mindfulness-Based Sress Reduction (MBSR)  Coaching via Zoom or tele-conferencing.

Meet with someone who is trained to create a safe and supportive environment for you to gain the tools you need to heal from past trauma, find hope in the midst of present suffering, heal from loss, manage anxiety or depression, cultivate healthy boundaries, set and accomplish your goals, and nurture loving relationships with yourself and others.

IMPORTANT! Please note...

Our counselor is available by appointment only. If you are in crisis or having thoughts of harming yourself or suicide, please call 911 for immediate help. If you would like to talk to someone anonymously and for free, please call the Suicide Hotline Phone Number at 1-800-273-8255, or text CONNECT to the Distress Text Line at 741741.

What is CBT?

The following information is provided by the American Psychological Association (


Cognitive Behavioral Therapy (CBT). CBT is "a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders and severe mental illness. Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to as effective as, or more effective than other forms of psychological therapy or psychiatric medications."

It is important to emphasize that advances in CBT have been made on the basis of both research and clinical practice.


CBT is based on several core principles, including:

  1. Psychological problems are based, in part, on faulty or unhelpful ways of thinking.

  2. Psychological problems are based, in part, on learned patterns of unhelpful behavior.

  3. People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.

CBT treatment usually involves efforts to change thinking patterns. These strategies might include:

  • Learning to recognize one's distortions in thinking that are creating problems, and then to reevaluate them in light of reality.

  • Gaining a better understanding of the behavior and motivation of others.

  • Using problem-solving skills to cope with difficult situations.

  • Learning to develop a greater sense of confidence is one's own abilities.


CBT treatment also usually involves efforts to change behavioral patterns. These strategies might include:

  • Facing one's fears instead of avoiding them.

  • Using role playing to prepare for potentially problematic interactions with others.

  • Learning to calm one's mind and relax one's body.


With CBT, the practitioner and client work together, in a collaborative fashion, to develop an understanding of the problem and to develop a treatment strategy. CBT is different from other helping services in that it places an emphasis on helping individuals learn to be their own therapists. Through exercises in the session as well as “homework”/journaling exercises outside of sessions, clients are helped to develop coping skills, whereby they can learn to change their own thinking, problematic emotions and behavior.​


What is MBSR - Mindfulness-Based Stress Reduction?


Mindfulness-Based Stress Reduction is a scientifically proven method that reduces the impacts of trauma and (dis)stress in the body and mind by weaving together ancient and modern mindfulness, meditation, breathing, and calming techniques. Regular integration of MBSR practices have been shown to significantly impact the nervous system and create new neurological pathways, leading to:


  • Reduces stress, anxiety, and depression

  • Increases focus, ability to be presence

  • Improves sleep

  • Regulates hormonal balance

  • Improves memory

  • Strengthens interpersonal relationships

  • Improves performance

  • Stimulates creativity

  • Boosts happiness/contentment

  • Leads to increase self-awareness

  • And SO much more...


For more information and resource: highlights clinical applications, publications, practice tools, etc. grounded in Dr. Jon Kabat-Zinn’s work.

For more information on the practice and benefits of CBT counseling, please explore the following articles:

Scheduing and Fee Structure

Scheduling: Lenora currently offers opportunities to meet via web-based conferencing/tele-conferencing Mondays through Thursdays, making it easier for you to carve out the time right where you are to care for your mental health.


Click on the link above to book a Complimentary Discovery Session to see if our approach to CBT and MBSR is the right fit you. 


PLEASE NOTE: Lenora will be residing in Japan from 2/22 - 2/24 during her husband's deployment with the US Navy. If you are located in the United States, please note that her availablity will generally fall within your afternoon or evenings, depending on your time zone.


Fee Structure: CBT and MBSR Coaching Sessions are offered on an confidential basis starting at a standard rate of $75 per hour. Or, you can purchase a bundled plan with four 60 Minutes sessions at $249.99. Additionally, Lenora offer a sliding scale to make CBT and MBSR Coaching accessible for almost any budget. During your compliementary session, please feel free to discuss a rate that seems fair and manageable for your budget.

Have questions? Want to set up a Complimentary Consultation? Contact us for more information.

We look forward to journeying with you as you invest in gaining the tools and support you need to thrive physically, mentally, emotionally, and spiritually. 

In all things, may you be Brilliantly You!

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