Finding the Right Type of Therapy for You

When you begin searching for a therapist, you may notice that many describe their work using different modalities such as Cognitive Behavioral Therapy (CBT) or integrative approaches that combine several evidence-based methods. Each of these approaches is designed to address specific needs and experiences. Understanding these methods can help you make a more informed decision about what may align best with your goals, identity, and emotional well-being.

Matching the Type of Therapy to Your Situation

Cognitive Behavioral Therapy (CBT) is one of the most widely used and effective approaches for a variety of concerns, including anxiety, depression, and low self-esteem. It focuses on identifying and reframing unhelpful thought patterns that may contribute to emotional distress. For many gay men, these thought patterns often stem from years of external judgment, cultural expectations, or internalized messages about self-worth. Through CBT, you can learn to challenge those beliefs and replace them with more balanced, compassionate ways of thinking.

Therapy is not only about reducing distress; it is also about deepening self-understanding and strengthening your sense of agency. By addressing how thoughts influence emotions and behaviors, you begin to regain control over your story rather than feeling defined by it.

A Mindful and Strength-Based Perspective

From a mindfulness perspective, therapy invites you to become more aware of your present experiences—your thoughts, feelings, and sensations—without judgment. Learning to sit with what arises instead of reacting impulsively creates space for clarity, peace, and self-acceptance.

Positive psychology focuses on identifying and cultivating your strengths, rather than only focusing on problems. Together, we explore qualities such as resilience, courage, and authenticity—qualities that allow you to thrive both individually and in your relationships. This approach encourages you to celebrate progress and growth, no matter how small, as meaningful steps toward a more fulfilling life.

In narrative therapy, I help you explore the stories you tell about yourself. Many gay men have inherited stories of shame or invisibility from families, communities, or society. Therapy becomes a space to examine those narratives, separate from them when they no longer serve you, and write new ones that reflect pride, dignity, and self-compassion.

Practical Steps for Choosing a Therapist

If you have insurance, reviewing in-network providers is often the best place to start to ensure coverage for your sessions. Whether using insurance or paying privately, I recommend the following steps when choosing a therapist:

• Please research the approaches that resonate with you and consider what you think is most relevant to your personal goals.

• Ask questions about the therapist’s background, experience, and areas of specialization, particularly their experience working with gay men and LGBTQ+ concerns.

• Trust your instincts during consultations; the right therapist will help you feel heard, respected, and supported.

Taking the Next Step

Finding a therapist who understands your unique experiences as a gay man can feel empowering. Taking the time to learn about different therapeutic methods can help you make choices with confidence and clarity.

In my practice, I use an integrative approach grounded in Cognitive Behavioral Therapy, Mindfulness, Positive Psychology, and Narrative Therapy. Together, we work toward cultivating insight, healing, and authenticity. My goal is to help you create a life that feels both meaningful and true to who you are.

If you are ready to take the next step, I invite you to schedule a consultation with me. Together, we can begin rewriting your story toward greater self-awareness, resilience, and fulfillment.