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Understanding Online Cognitive Behavioral Therapy

Online Cognitive Behavioral Therapy (CBT) stands out for its practical, problem-focused approach. Unlike psychoanalysis sessions, which delve deep into past traumas, CBT is present-focused, making it especially effective for those seeking tangible results.  With the rise of digital platforms and the need for flexible therapy options, online CBT has gained immense popularity, offering effective treatment from the comfort of your home.

What is Cognitive Behavioral Therapy (CBT)?

CBT is a form of psychotherapy that focuses on identifying and challenging negative thought patterns and behaviors. It aims to equip individuals with strategies to manage and overcome their mental health challenges. In the online setting, CBT principles remain the same, but the delivery is through virtual sessions, allowing for greater accessibility and convenience.


Core Principles of CBT

CBT is based on the principle that our thoughts, feelings, and behaviors are interconnected. Negative thought patterns can lead to negative emotions and, subsequently, undesirable behaviors. CBT aims to break this cycle by teaching problem-solving skills and coping mechanisms to address their specific issues.

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Benefits of CBT in Mental Health Treatment

Effective Tool for Mental Health Challenges

Effective Tool for Various Challenges: From anxiety disorders to mood disruptions, CBT has proven effective in treating a range of problems.


Empowers the Individual: CBT equips individuals with the skills to manage their own mental health, reducing the need for long-term therapy.


Evidence-Based: Numerous research studies have highlighted the effectiveness of CBT in bringing about lasting change.

Overview of CBT Techniques and Strategies

Cognitive Processing: Identifying and challenging negative thought patterns.


Behavioral Activation: Encouraging clients to engage in activities that boost their mood.


Exposure Therapy: Gradually facing fears in a controlled environment.

How We Implement CBT

We pride ourselves on offering evidenced based therapy services in a non-judgmental environment. Our team of professionals are trained in CBT and are dedicated to helping clients achieve their full potential. 


Whether you’re dealing with anxiety, depression, or any other mental health concern, our team is here to support you on your journey to wellness. Reach out to us today and take the first step towards a brighter tomorrow.

CBT for Anxiety

  • Recognize Your Anxiety-Inducing Thoughts: Jot down the thoughts that amplify your anxiety, those that intensify its presence.
  • Assess Your Actions: Reflect on your behaviors and how they might be influenced by or contribute to your anxiety.
  • Practice Uplifting Affirmations: Remind yourself of positive and empowering statements.
  • Speak to Yourself with Kindness: Address yourself as you would a close friend, offering support and understanding.
  • Experiment with Opposite Responses: Consider doing the opposite of what your anxiety pushes you to do.

CBT for Depression

  • Identify Depressive Thoughts: Document the thoughts that seem to deepen your feelings of sadness or hopelessness.
  • Reflect on Your Actions: Think about your behaviors and determine if they might be a result of or exacerbate your depression.
  • Adopt Encouraging Affirmations: Use positive statements to uplift your spirit and mindset.
  • Treat Yourself with Compassion: Communicate with yourself as you would with a cherished friend, offering empathy and comfort.
  • Challenge Negative Patterns: Try to act contrary to what your depressive feelings might dictate.

CBT for Bipolar Disorder & Mood Disorders

  • Recognize Mood-Triggering Thoughts: Note down thoughts that seem to initiate or intensify mood shifts.
  • Assess Your Behavioral Patterns: Reflect on actions that might be influenced by or contribute to your mood swings.
  • Cultivate Mindfulness Practices: Engage in grounding exercises or meditation to stay present and avoid being overwhelmed by mood changes.
  • Practice Mood-Stabilizing Activities: Engage in activities that promote calmness and counteract extreme mood shifts.
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Meet the Therapists at Mind by Design

Marilyn Defalco, LCSW

Marilyn DeFalco, LCSW headshot, online therapist t Mind by Design

Since 2016, Marilyn has been providing clinical services to families, adolescents and adults struggling with trauma, abuse, substance use and gender identity. Marilyn has extensive training and experience in trauma-informed care. As an online therapist, Marilyn primarily works with adolescents, individuals of the LGBTQ community and individuals struggling with PTSD, Trauma and Mood Disorders.

Because of her expertise and  extensive knowledge of treating trauma-related issues, conducting professional trainings and workshops for educators and school staff, medical professionals, law enforcement, and first responders. Included in Marilyn’s accomplishments is the development of the Morris Alliance for Student  Sexual Safety (MASSS) coalition to prevent interpersonal violence and enhance health education in schools.

Areas of Clinical Expertise 

Credentials & Certifications

  • 2019: Licensed Clinical Social Worker, NJ
  • 2018: New Jersey Certified Confidential Sexual Violence Advocate, Girls Circle Facilitator Certification
  • 2016: School Social Worker Standard Certificate, Kean University, NJ, Licensed Social Worker, NJ, Masters of Social Work, Kean University, NJ
  • Bachelors of Psychology & Sociology, William Paterson University, NJ

Research & Publications

Click Here To Visit Marilyn’s Page

Or Here to Request an Appointment

Kristin Justice, LAC

Kristin Justice, LAC online therapist at Mind by Design

Kristin D. Justice is a Licensed Associate Counselor and an Adjunct Professor at Monmouth University. Moreover, she is an experienced counselor, educator and public speaker. Since graduating with her masters, Kristin’s clinical work has focused on empowering women, working directly with children and families experience mental health crises, and providing individual and group therapy. As an online therapist, Kristin focuses on treating individuals struggling with stress, grief and life transitions.

Furthermore, her research includes a focus on the underutilization of mental health services in minority communities, outreach and service to those communities in therapeutic settings, and the role that spirituality plays in minority mental health, social justice and counseling. Lastly, Kristin’s approach to mental health begins with compassion and education, leading to healthy, fulfilling personal transformation.

Areas of Clinical Expertise 

Credentials & Certifications

  • 2021: Adjunct Professor, Monmouth University (NJ)
  • 2020: Nationally Certified Counselor (NJ), Licensed Associate Counselor(NJ). Masters degree in Clinical Mental Health Counseling
  • 2012: Masters in Psychology
  • 2009: Bachelor’s Degree in Psychology & African American Studies

Research & Publications

Click Here To Visit Kristin’s Page

Or Here to Request an Appointment

Rebecca Sidoti, LCSW

Rebecca Sidoti online therapist t Mind by Design

Rebecca is a Licensed Clinical Social Worker and the Founder of Mind by Design Counseling. As an online therapist, Rebecca focuses her clinical work on the treatment of Anxiety Disorders, OCD, Panic Disorder & Phobias. In addition to the services of a traditional online therapist, Rebecca also provides Ketamine Therapy, Virtual Reality Therapy, is a Certified Anxiety Treatment Specialist,  & Clinical Supervisor. Rebecca’s passion lies in providing innovative and progressive treatment to individuals and families.


Areas of Clinical Expertise 

Credentials & Certifications

  • 2023: Clinical Supervisor (NJ). Ketamine Assisted Psychotherapist (Journey Clinical)
  • 2021: Completion of Seminar: Virtual Reality (VR) for Anxiety & Phobias
  • 2020: Certified Clinical Anxiety Treatment Provider, Perinatal & Postpartum Mood & Anxiety Specialist
  • 2019: New Jersey Licensed Clinical Social Worker, Professional Training in Dialectical Behavioral Therapy, Rutgers University, NJ
  • 2018: SIFI Certification, Seton Hall University, NJ
  • 2016 Masters of Social Work, Kean University, NJ
  • 2012 Bachelors Degree in Psychology & Fine Arts, Kean University, NJ

Research & Publications



Click Here To Visit Rebecca’s Page

Or Here to Request an Appointment