Virtual CBT Psychotherapy

04/18/2026

your OCD is lying to you. save this 📌

ERP therapy helps you stop believing these lies — and start living again.

free 15-min call — link in bio 💚

04/15/2026

You don't have to work your way through anxiety, OCD, or trauma alone.

Help exists. And it works.

At Virtual CBT, we match you with a specialist who truly gets what you're going through — and gives you real tools to feel better.

🌿 Start with a free 15-minute call. Link in bio.

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04/12/2026

When anxiety or overwhelm hits, the mind often jumps ahead — to everything that could go wrong, everything that needs to get done, and everything that feels too big to handle.

But your nervous system doesn’t need you to solve the whole day right now.

It just needs you to come back to the present moment.

One breath.
Then the next.

When we slow our breathing, we send a signal of safety to the body. The racing thoughts start to soften, the tension begins to release, and the mind has space to settle.

You don’t have to figure everything out today.
Right now, just take the next breath. 🌊

🌿

04/09/2026

Once you unlock this power, you're unstoppable⚡

04/05/2026

Sabrina believes culture plays an important role in therapy. She aims to create a safe and respectful space where clients feel understood based on their lived experiences and cultural background. Her approach is warm, down-to-earth, and tailored to each client’s personal goals. ☀

Outside of work, Sabrina enjoys reading, travelling, and staying active through biking, boxing, and other sports.🌿

04/01/2026

This can be an awkward one to approach as a CBT therapist, because we often see clients who have started to avoid life or take on certain behaviours because of their "intuition" and we don't want to discredit your intuition, especially when you have based your whole life behaviours around this feeling 🥲

We totally get it, our entire life we have been told to "go with our gut", but I hate to say it.. our gut is not always right! 🦋

Anxiety can live in our gut as well, and sometimes trick us into thinking that it is intuition when in reality, it is fear. ⚡

It can be extremely tricky to differentiate between the two, in treatment for anxiety we work on separating intuition and anxiety by deconstructing the thoughts and analyzing the context behind the behaviours. We lean into discomfort, even if it feels scary. 👻

If we always avoided things that felt scary, half of us would never even open the door when someone is knocking, or we would never learn to ride a bicycle, or drive a car. We probably wouldn't have made it to the first day of a job, or school, or gone on that first date with our partners. Feel the fear, and do it anyways ✨

03/29/2026

Thoughts can feel powerful. 💭

When they show up, they can seem urgent, convincing, even permanent. But the reality is that thoughts are incredibly fleeting. 🌤️

Your brain generates thousands of thoughts every day. Most appear, pass through your mind, and disappear without you even noticing. They move through like clouds across the sky. ☁️

The problem isn’t that we have difficult thoughts — everyone does.
The problem is when we start to treat them like facts or hold onto them as if they define us. 🧠

But a thought is just a mental event.
It arrives.
It lingers for a moment.
And if we allow it, it moves on. 🌬️

You don’t have to chase every thought, analyze every thought, or believe every thought. ✨

You can notice it.
Let it pass.
And come back to the present moment. 🌿

Because just like clouds in the sky, thoughts were never meant to stay forever. ☁️

03/25/2026

Just try it for a week, see how you feel 😉

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03/22/2026

03/22/2026

Let's take a quick little break, follow this meditation. 💕

03/19/2026

When panic hits, your brain is trying to protect you — but it can feel overwhelming. One simple way to calm your nervous system is the 5-4-3-2-1 grounding method. 🧚‍♀️

This technique helps bring your mind out of the “what ifs” and back into the present moment.

Here’s how it works:
5 – Name 5 things you can see
Look around and notice details: colours, shapes, light, textures.✨

4 – Notice 4 things you can feel
Your feet on the floor, your clothes on your skin, the chair beneath you.🔥

3 – Identify 3 things you can hear
Maybe a fan, birds outside, distant traffic.🦜

2 – Notice 2 things you can smell
Or simply two scents you enjoy.🌸

1 – Focus on 1 thing you can taste
A sip of water, gum, or just the taste in your mouth.☕️

By gently guiding your attention through your senses, you help signal to your brain that you are safe in this moment.

Panic thrives on future thinking.🌪
Grounding brings you back to right now.🌳

Save this for the next time anxiety shows up — your nervous system will thank you.

03/15/2026

Bottling up feelings or avoiding boundaries might feel easier… but it comes at a cost:

• Emotional burnout 😔
• Resentment in relationships 💔
• Feeling misunderstood or unseen 👀

In CBT, we learn to notice our thoughts, express feelings, and set healthy boundaries. Saying what you need is not selfish—it’s self-care.

• “I’m feeling overwhelmed right now.” 😔
• “I need a moment to process this.” ⏳
• “I’m struggling and could use support.” 🤝
• “This boundary is important for me.” 🚧

Expressing your feelings and needs is strength, not weakness. 🌱