When people feel stuck or overwhelmed, they often look online for websites that can help them learn ways to cope. That can be when they come across a technique called Cognitive Behavior Therapy, CBT for short. You might notice that CBT is mentioned on both therapy and life coaching websites, which can make it confusing to tell how it’s actually used or what makes CBT’s use in therapy and life coaching different. So today I hope to be able to explain this difference in more detail.
Understanding CBT What It Is and How It Works
CBT means Cognitive Behavioral Therapy. It’s a tool for making sense of the connections between our thoughts, feelings, and actions. When I use CBT with clients, I explain it simply. The way you think affects how you feel, and how you feel influences what you do. If just one of those things gets out of line, it can throw everything else off.
Here is a simplistic scenario to use as an example. You’re a mom balancing your children’s schedules, a job, and tasks at home. If you start thinking, I am so overwhelmed, I can’t handle this, it could possibly leave you feeling stressed, hopeless that nothing will change or anxious about how to cope. The next thing you know, tasks pile up making you feel even more overwhelmed or you feel frozen. With CBT, I help clients notice thought and emotions patterns, explore where they come from, and practice new ways of thinking and behaving so emotions and actions can shift in a more helpful direction.
CBT is pretty flexible though. It works for anxiety treatment or for building routines and goals if you are not experiencing clinical mood disorders. This is why you’ll find it in both therapy and coaching. Whether someone’s goal is feeling calmer or getting more done each day, CBT offers real steps to help shift mindsets and build better habits. From my experience, these are some of the simplest tools for handling stress, learning to pause, and finding your next step forward.
CBT in Therapy Supporting Anxiety, Stress, and Emotional Struggles
CBT is one of the techniques I use in therapy to help my clients manage anxiety, panic, depression and OCD. It’s especially helpful for when a person’s thoughts and emotions lead to behaviors that add to feelings of stress or overwhelm. I use CBT to give clients a way to take a step back from their thoughts. It helps them spot unhelpful thoughts that might show up automatically and make them feel helpless to change.
One example from my practice comes to mind. A new mom couldn’t get any sleep, but the real issue was not just the baby’s schedule. Her mind kept coming back to the same worry I’m not the mom I want to be and comparing herself to others. Through CBT, she learned to spot those thoughts, look at what was really behind them, and practice answering back to herself in a more helpful way.
In therapy, I offer specific coping skills suited to what someone is facing. These could be writing down supportive thoughts, working through breathing exercises, or setting realistic goals that slowly boost confidence. CBT isn’t about brushing off tough feelings. Instead, it’s about facing those feelings with workable ideas and practical tools so you don’t feel stuck.
I offer online sessions for those who live too far to come into my Northbrook, IL office or who prefer the convenience of video sessions, whether they’re in Chicago, or live anywhere in the states of Illinois and Florida, or in the UK.
CBT in Life Coaching Moving Toward Goals with a Clearer Mind
CBT in coaching uses many of the same tools but with people are not experiencing mental health issues such as anxiety and depression. It is great for times when you want to set goals, boost confidence, or change habits but old thought patterns keep holding you back.
In a coaching session, CBT helps spot the stories and beliefs that block action. You might catch yourself thinking, I never finish what I start or I’ll probably mess this up. Even though those thoughts might feel true in the moment, they’re more like habits than facts. My job is to help clients shift these patterns so they can try something new.
With coaching we work on what’s next. For example, I’ve used CBT tools with clients struggling low self esteem, emotional eating, self sabotage, imposter syndrome, stress management or even just getting your thoughts organized so you can take those next steps forward.
CBT-based coaching also works for:
– Building confidence when self-doubt keeps showing up
– Rethinking time management so you’re not always playing catch-up
– Breaking down unhelpful habits to make room for new ones
My goal is to keep things practical and positive, especially for women balancing the pressures of work, parenting, and their own expectations.
Key Differences Between CBT in Therapy and in Life Coaching
CBT tools show up in both therapy and coaching, but the goals are different. In therapy, my focus is often healing from past pain or handling emotions like sadness, anxiety, or anger. Coaching zeroes in more on your plans, your motivation, and your progress in getting where you want to go.
You’ll notice the type of conversations change too. In therapy, we break down the roots of stress or tough feelings. In coaching, the talk often turns to tackling blocks, brainstorming solutions, and staying motivated.
So how do you know which makes sense for you? I tell clients to think about their main need right now. If you’re tangled in worry, feeling emotionally weighed down, or noticing old hurts creeping back, therapy could be the safe space to work on healing. If you’re mostly feeling OK emotionally but just can’t seem to make changes or cross the finish line with a goal, coaching can give you the structure you might need.
No matter the choice, both options use CBT habits like noticing your thought patterns, seeing how those patterns shape what you do, and then practicing new approaches. Both can help you move from feeling stuck to noticing progress—even if those steps start out small.
How to Know Which One Might Be Right For You
With new clients, especially women worn out from juggling work, home, and family life, I start by asking questions that clarify their current needs. What are you facing right now? What do you want to feel on a daily basis? These answers can guide whether we lean more into healing or growing new skills.
Ask yourself a few questions to check in:
– Do you feel sad, anxious, or stuck in a loop you can’t break?
– Are you hoping for emotional support to help you feel steadier?
– Or do you want to find motivation and take on new challenges with more focus?
All those reasons are valid, and it’s OK for your answers to change over time. Some women I’ve seen started with therapy, learned helpful ways to cope, then shifted into coaching to build on that base and start working on new life goals. The important part is knowing either route can meet you where you are.
Finding the Steps That Feel Right for You
Whether your mind is busy with anxious thoughts or you wish you had more confidence and life has a little more order, CBT can help you see what’s going on under the surface and guide your next choice. It’s flexible and can fit both emotional healing and practical action, so you don’t have to feel boxed in. I’ve observed that my clients can gain a lot from participating in both therapy and coaching at various stages. It’s not an either-or situation. CBT gives you a framework, insight, and practical methods that allow you to put your thoughts into practice.
Pause and ask yourself what you want most right now. If you’re tired, can’t stop ruminating, or your thoughts feel too much, therapy might offer the calm and strategies you need. If you feel stable emotionally but want to gain momentum, coaching can help you set and reach your own goals. I’ve watched CBT help women move from feeling overwhelmed to feeling steadier and more in control, whether they’re working through tough times or aiming for changes in daily life.
Feeling overwhelmed by life’s demands? Discover the benefits of working with a skilled professional who understands the unique pressures faced by women today. Dr. Sarah Allen offers personalized therapy for anxiety, depression, OCD and trauma. She also offers coaching for parenting and relationship issues as well as emotional eating and more generally, empowering you to navigate challenges with confidence and clarity. Take the first step towards enjoying your life the way you want it to be.
I specialize in empowering women to live the life they want. If you would like to work with me, please phone me at 847 791-7722 or on the form below.
If you would like to read more about me and my areas of specialty, please visit Dr. Sarah Allen Bio. Dr. Allen’s professional license only allows her to work with clients who live in IL, IL & UK and unfortunately does not allow her to give personalized advice via email to people who are not her clients.
What Can I Read That Helps Me While I Am Waiting For My First Appointment With Sarah?
I have written five other booklets that you might find interesting: Simple Steps To Overcome Depression, Simple Steps To Overcome Emotional Eating, Guide To Pregnancy & Postpartum Issues, Simple Steps To Overcome Anxiety, and How To Stop Arguing With Your Child.
See each specific webpage to download one or many.
Dr. Allen has helped me through several difficult times. She has taught me tools to use to combat anxiety which is something I have dealt with my whole life. She has empowered me and given me strength that I didn’t know I had. I am so thankful!
Beth R.
Warm & Knowledgeable.
I highly recommend Dr. Allen! She is warm and so easy to talk to. She has lots of knowledge about women’s health.
Kathryn Gardner, LCSW
Excellent Therapist!
Dr. Allen is a colleague of mine and she is an excellent therapist. She is warm, caring, and exceptional at her work. I refer clients to Dr. Allen and I highly recommend her if you are looking for a top notch therapist.
Jodi Petchenik, LCSW
A Mother’s Journey to Family Harmony
When I started seeing you for therapy I felt so overwhelmed and trapped in daily battles with my three children. Thank you so much for all your help. It has really helped me gain a better perspective. I am now a role model for my children and help them worry less about things by teaching them the tools you taught me.
Margaret R.
I Learned To Cope Beyond the Scale
When I first came to see Dr. Allen, I was sick of struggling with my weight. With her help, I realized that a lot of my eating habits were a way of dealing with the bad relationship I was in. With her support, I made some big changes in my life, increased my self-confidence and found better ways to deal with my stressful job. Now I don’t need to eat my way to feeling better, I have much better ways to cope with life’s difficulties.
Ann C.
Overcoming Emotional Eating
I have always been on a diet and my mood went up and down as my weight did. My internist thought I might be depressed and referred me to Sarah. I was willing to give anything a try but really thought I just needed more self discipline to stick to my diet. By talking things through with her I quickly realized that not being able to stick to a diet wasn’t really about food, although I certainly craved sweets. I learned to notice how different emotions and situations triggered my overeating and Sarah showed me other ways that don’t involve food to deal with how I felt. I have a much better relationship with food now and don’t view it as the enemy. Sarah showed genuine concern and was very encouraging. I would recommend her services to anyone struggling with eating issues.
Anonymous
A Parent’s Journey with ADHD
I first came to see Dr. Allen I was completely exhausted by battling with my son who has ADHD and angry outbursts. I have learned how to stay calm and that helps him stay calm too and we have a much better relationship. We still have our difficult days but I am in a better position to deal with them and at the end the day I am left feeling that I am done my best, not guilty that I have failed him. The techniques she taught me for helping him deal with his ADHD have been very useful for all of us.
Cathy S.
Sarah Transformed Our Family’s Sleep and Sanity
My baby didn’t sleep. She wouldn’t sleep more than a couple of hours at night and no more than 30 minutes during the day. I was completely overwhelmed and my husband and I were at each other’s throats. I was supposed to be going back to work but was barely functioning. Sarah helped us to learn how to get our baby sleeping and then she supported me in my transition back to work. She also helped my husband and I navigate how to share childcare and running the house fairly. She is a very knowledgeable therapist and has really helped us.
Pam. L.
From Overwhelmed to Empowered
When I started seeing Dr. Allen for therapy I felt so overwhelmed and trapped in daily battles with my three children. Thank you so much for all your help. It has really helped me gain a better perspective. I now feel like I am a role model for my children and help them worry less about things by teaching them the tools you taught me.
Margaret R.
Thankful for Dr. Allen’s Help & Support.
Thank you for all of your support. I am finally feeling so much better. I never thought I would get to such a good place in my life. Your voice and words of encouragement were extremely helpful.
Sharon T.
Gratitude and Growth
Thank you so much for all the support and counsel you have given me. You have made such a positive impact on my life and I very much appreciate it. I had some very dark days when I first came in to see you but I can now enjoy my life with my husband and two kids and I am emotionally present when I am with them.
Katy W.
Highly Recommended.
I had heard great things about Dr. Allen from a friend so I decided to try her. I have had therapy in the past as I have experienced anxiety and depression for many years but this is the most productive therapy I have ever had. I have really learned a lot and felt very supported. I feel my mood has improved greatly and my depression has significantly decreased. I would definitely recommend her if you are looking for a therapist.
Andrew S.
Dr. Allen Helped Me to Feel More Empowered
Dr. Allen has really helped me find my own voice. When I began therapy I would swing between being passive and doing whatever other people wanted me to do to being angry and frustrated. I have been on antidepressants for quite a few years but it wasn’t really working. Through therapy I have learned to listen to my own needs and to speak up. I used to worry that people wouldn’t like me if I didn’t agree with them but when Dr. Allen gave me the support I needed I challenged my fears. I spend a lot less time feeling angry and depressed now and I have really widened my social network. This is how I have always wanted to be but didn’t know how to get there. Dr. Allen has a very reassuring manner and makes you challenge yourself but by using small steps so you feel ready to do it. I have really come out of my shell and would recommend anyone who is feeling depressed to come and talk with her.
Rebecca F.
Worrier No More.
I can’t remember a time when I wasn’t a worrier and when my doctor suggested therapy instead of an antidepressant I didn’t think it could really help. I was totally wrong. I don’t spend so much time worrying about the “what ifs” now and concentrate on working on things that are in my control to change in the “here and now” rather than in the past or future. I spend much less time in my head worrying about everything and now have useful strategies to deal with many situations at home and at work. Life is much less stressful and I find myself teaching people I manage at work the strategies Dr. Allen taught me.
Marcia B.
Worry & Panic Attacks Transformed by Dr. Allen
Last year I was so crippled by anxiety and panic attacks and I didn’t believe that anything or anyone would be able to help me. Since seeing you my life has changed forever and I am finally turning into the person that I always wanted to be…and the person I never thought I could be. You will be the person I call if I start to feel that way again.
Wendy T.
Trusted & Knowledgeable Therapist.
When I need to refer any of my patients for talk therapy I immediately think of Dr. Allen as she is wonderful at helping people with severe and complex issues really get to the root of their problems. She is very caring and knowledgeable and I have found her extensive experience really helps people to change their lives for the better.
Dr. Teresa Poprawski
Dr. Allen is an expert in treating perinatal mood disorders.
I refer as many patients as I can to Dr. Allen. She is an expert in treating perinatal mood disorders, and a well-trained and experienced therapist who is committed to working with her clients to develop a treatment plan designed for each individual. She exhibits genuine warmth, kindness and compassion for each of her clients. Dr. Allen has been a colleague of mine for more than 20 years, and I have great confidence when I refer patients to her.
Leslie Lowell Stoutenburg
I become empowered and a happier person.
I began seeing Dr. Allen when my first child was around a year old. I had experienced a very traumatic birth, after a difficult pregnancy where I was on bed rest for a good portion of the time. The first year of my son’s life was spent worrying constantly. I also experienced flashbacks to the birth, which was an emergency C-section under general anesthesia. My son was in the NICU for several days following his birth, and I was not given very much information as to why. I remember thinking that he would die, or that something awful was going to happen.
I experienced a great deal of anxiety that first year, and I thought that it was due to being a new mom. I wasn’t sleeping, I wasn’t eating as normal, and I remember being worried about leaving the house or taking my baby with me anywhere. I worried constantly about illness, germs, etc.
The first day that I saw Dr. Allen, she gave me some questionnaires to fill out before we started talking. Then we sat down and talked about my experiences with my son’s birth and the early days of his life, and the year or so since then. I remember to this day the relief that I felt when she looked at me and said that I had PPD and PTSD, which was a result of the trauma I experienced during and immediately after the birth of my son. She explained how my brain had reacted to the stress of these events, and related it to why I was feeling the way that I felt. It made so much sense. Then, she described ways that I could get over the trauma, work through the feelings, and recover from PTSD and PPD. I felt so empowered, and so happy that the way I felt had a name, and that it was treatable. It also made me feel so validated in the ways that I had felt and reacted following my son’s birth. I wasn’t going crazy. My reaction was normal and natural. And with the help of Dr. Allen, and the type of therapy that she uses, I knew I could recover.
It is over five years since that first visit with Dr. Allen, and I still use the tools that she taught me today to deal with stress. I credit her with helping me to become a more empowered, happier person.
Elizabeth
Overcoming PPD with Dr. Sarah’s Support
When I had my first baby I had what I now know was postpartum depression but I didn’t get any help. It did go away after about 18mths but it was a miserable way to begin motherhood. When I was pregnant with my second child I started to become depressed again and this time told my OB/GYN how I was feeling and she referred me to Sarah. By starting to deal with how I felt and change the way I was handling the stresses in my life, I was in a much better place when my baby was born. The second time round my PPD was much less severe and didn’t last as long.
Sarah was also really helpful in teaching me ways to make the transition of becoming a big sister easier for my oldest one too. My husband came with me for some sessions and that really helped our relationship and we started working on parenting issues together. Sarah’s counsel and support really helped our family transition to the good place we are all in today.
