CBT Therapy on Long Island

Cognitive Behavioral Therapy is a structured, goal-oriented approach that focuses on the connection between your thoughts, feelings, and behaviors. It’s based on the understanding that changing how you think about situations changes how you feel and respond to them.

Understanding CBT

What Is Cognitive Behavioral Therapy?

CBT is a form of therapy that helps you notice and change unhelpful thought patterns affecting how you feel and what you do. The approach is based on the idea that your thoughts, emotions, and behaviors are all connected, and shifting one creates change in the others.

Why CBT works:

• Focuses on patterns you can recognize and change now
• Gives you practical tools you use in daily life
• Research-supported approach with strong evidence base
• Addresses a wide range of concerns from anxiety to depression
• Teaches skills that continue helping after therapy ends
• Creates measurable progress you can track

Core principles:

• Your thoughts shape how you feel
• Your feelings influence what you do
• Your actions reinforce your thoughts
• Breaking this cycle creates lasting change
• New patterns develop through practice and repetition

CBT therapists help you identify patterns in your thinking that contribute to anxiety, depression, or other challenges. Rather than spending years exploring the past, CBT focuses on addressing what’s affecting you now and teaching you skills you can use immediately. The approach is collaborative … you and your therapist work together to identify goals, understand thought patterns, and develop strategies for responding differently.

How CBT Works

The Thought-Feeling-Behavior Cycle

Your thoughts interpret situations and assign meaning to what happens around you. Those interpretations create emotional responses, which then influence how you behave. Your behaviors reinforce the original thought pattern, creating a cycle that can either support your well-being or keep you stuck in patterns that don’t serve you.

Breaking the Cycle

CBT teaches you to recognize these patterns as they’re happening and interrupt them before they spiral. You learn to:

• Notice automatic thoughts that trigger difficult emotions
• Question whether those thoughts are accurate or helpful
• Test thoughts against evidence rather than accepting them as facts
• Develop alternative ways of interpreting situations
• Practice new responses until they become more natural

What Happens in CBT Sessions

Session Structure

Each CBT session typically lasts 45-50 minutes and follows a structure that keeps therapy focused and productive:

• Reviewing what happened since your last session
• Discussing challenges you encountered and how you responded
• Learning new skills or deepening understanding of existing techniques
• Practicing techniques together in session
• Planning how to apply what you learned during the coming week
• Tracking progress toward your specific goals

Between Sessions

CBT isn’t just about what happens in the therapy room. You’ll practice skills between sessions through exercises, tracking forms, or real-world application of techniques you’ve learned. This active practice helps build confidence and creates lasting change.

First Session Focus

Your first session focuses on understanding what brings you to therapy, what patterns you’ve noticed, and what you hope will change. We discuss how CBT can address your specific concerns and create a collaborative treatment plan that fits your needs.

Developing Your Personalized Treatment Plan

After your initial session, we create a treatment plan tailored specifically to your needs and goals.

The assessment process:

• Understanding your current challenges and symptoms
• Identifying thought patterns and behavioral cycles
• Exploring what you’ve tried before and what’s worked
• Discussing what matters most to you
• Clarifying what success looks like for you

Setting measurable goals:

• Specific outcomes you want to achieve
• Ways to track progress week by week
• Realistic timeline based on your situation
• Flexibility to adjust as you learn what works
• Clear markers of improvement you can recognize

Your individualized approach:

• CBT techniques adapted to your specific concerns
• Pacing that feels manageable for you
• Integration with other methods is helpful
• Regular check-ins to ensure therapy is working
• Adjustments based on your feedback and progress

At Long Island Psychology, we adapt our approach based on what you need. Your treatment plan evolves as you do, ensuring therapy continues serving your goals.

CBT differs from other therapeutic approaches in its structure, focus, and timeline. Understanding these differences can help you determine whether CBT fits what you’re looking for.

CBT vs. Traditional Talk Therapy

Focus and Structure

Traditional talk therapy often involves open-ended exploration of your history, feelings, and experiences. Sessions may follow where the conversation leads without a predetermined structure. CBT, in contrast, is more structured and goal-oriented. Each session has a focus, and therapy progresses toward specific outcomes you and your therapist identify together.

Time Orientation

Many traditional therapy approaches spend significant time exploring childhood experiences and how the past shapes current patterns. CBT acknowledges your history but focuses primarily on how past experiences show up in present patterns and what you can do about them now.

Active vs. Reflective

Talk therapy emphasizes insight and understanding. CBT emphasizes action and skill-building. While both approaches value understanding, CBT moves quickly from understanding to developing practical tools you can use in daily life.

CBT vs. Psychodynamic Therapy

Psychodynamic therapy explores unconscious patterns, defense mechanisms, and how early relationships shape current ones. It tends to be longer-term and less structured. CBT is typically shorter-term, more structured, and focuses on conscious thoughts and behaviors you can actively change.

How CBT Differs from DBT (Dialectical Behavior Therapy)

DBT is an adaptation of CBT that adds specific skills for emotion regulation and distress tolerance. Understanding the difference helps clarify which approach might fit your needs.

What DBT adds to CBT:

• Mindfulness and acceptance practices
• Distress tolerance skills for crisis moments
• Emotion regulation strategies
• Interpersonal effectiveness training
• Validation alongside change

When DBT is typically used:

• Intense emotional reactions or mood swings
• Self-harm behaviors or suicidal thoughts
• Borderline personality disorder
• Difficulty tolerating distressing emotions
• Need for both acceptance and change strategies

How they work together:

• Both focus on changing unhelpful patterns
• DBT emphasizes accepting yourself while working toward change
• CBT focuses more directly on changing thoughts and behaviors
• Many therapists integrate techniques from both approaches

At Long Island Psychology, we draw from multiple therapeutic approaches, including CBT, Dynamic Experiential Learning (DEL), and Acceptance and Commitment Therapy (ACT). This flexibility allows us to adapt techniques based on what you need, rather than following a single structured program. If you benefit from acceptance-based strategies similar to those in DBT, we incorporate them alongside CBT methods.

CBT vs. Other Behavioral Therapies

CBT shares similarities with other behavioral approaches but has distinct features:

Compared to ACT (Acceptance and Commitment Therapy), ACT emphasizes accepting difficult thoughts and feelings rather than changing them, and focuses on value-driven action. CBT emphasizes changing unhelpful thought patterns. At Long Island Psychology, we often integrate CBT with ACT approaches based on what fits your needs.

When CBT Is the Right Fit

CBT works well when you:

• Want a structured, goal-oriented approach
• Prefer shorter-term therapy with measurable progress
• Are willing to practice skills between sessions
• Have specific problems you want to address
• Appreciate having homework and active participation in your healing

Many people at Long Island Psychology benefit from individual therapy that combines CBT with other approaches based on their unique situation.

CBT works well for many people, but it’s particularly effective for those with certain characteristics, concerns, or preferences in how they approach therapy.

CBT Works Well For

People with Specific, Identifiable Problems

CBT is most effective when you have clear concerns you want to address … anxiety about specific situations, depressive thought patterns you can identify, behaviors you want to change. If you can name what’s not working, CBT can help you develop targeted strategies for addressing it.

Those Who Want Structured, Goal-Oriented Therapy

Some people prefer open-ended exploration. Others want a clear path forward with measurable progress. If you appreciate structure, defined goals, and knowing what you’re working toward each session, CBT’s organized approach tends to fit well.

Individuals Ready to Practice Skills Outside Sessions

CBT requires active participation between sessions. You’ll practice techniques, complete exercises, and apply what you’re learning to real situations in your life. If you’re willing to engage with homework and skill-building practice, you’ll likely see results more quickly.

Signs You’re a Good Fit for CBT

You prefer practical tools over theoretical understanding alone: While CBT helps you understand your patterns, the emphasis is on developing skills you can use immediately rather than spending years analyzing why patterns exist.

You want measurable progress: CBT allows you to track changes in specific symptoms, thought patterns, or behaviors. If seeing concrete progress motivates you, CBT’s measurable approach can be encouraging.

You’re dealing with anxiety, depression, or stress-related concerns: CBT has strong research support for these conditions. Many people find that learning to manage thoughts and behaviors significantly reduces symptoms.

You appreciate collaborative partnership in therapy: CBT positions you and your therapist as a team working toward shared goals. If you prefer active involvement in your treatment rather than being told what to do, CBT’s collaborative nature tends to fit well.

What Makes Someone Successful in CBT

Openness to Homework and Practice

The people who benefit most from CBT counseling are those willing to engage with exercises between sessions. This doesn’t mean you need to be perfect at completing assignments, but some willingness to practice skills outside the therapy room helps create lasting change.

Willingness to Challenge Thought Patterns

CBT asks you to question thoughts you’ve accepted as facts. This can feel uncomfortable at first, especially if you’ve lived with certain beliefs for a long time. Success in CBT often comes from being willing to examine patterns even when it feels uncertain.

Consistency with Sessions

Because CBT is structured and builds from session to session, regular attendance helps maintain momentum. Missing frequent sessions can make it harder to develop skills consistently.

CBT for Children, Teens, and Adolescents

Cognitive Behavioral Therapy can be highly effective for younger clients when adapted to their developmental stage and needs.

School-Related Challenges

School refusal and avoidance:

• Anxiety about attending school or specific classes
• Fear of social situations in school settings
• Academic performance anxiety
• Gradual exposure strategies to build comfort
• Working with parents and schools is helpful

Academic stress:

• Test anxiety and performance pressure
• Perfectionism affecting schoolwork
• Difficulty managing homework and deadlines
• Building study skills and stress management

Emotional and Behavioral Concerns

Emotional dysregulation:

• Difficulty managing intense emotions
• Outbursts or emotional reactivity
• Learning to recognize emotional triggers
• Building skills for calming and self-regulation
• Age-appropriate emotion identification

Behavioral challenges:

• Oppositional behaviors at home or school
• Difficulty following through with tasks
• Impulsivity and decision-making struggles
• Tic disorders and habit-related behaviors
• Building healthier behavioral patterns

Teen-Specific Issues

Self-harm and safety concerns:

• Understanding what drives self-harming behaviors
• Developing alternative coping strategies
• Building distress tolerance skills
• Safety planning and support systems
• Often requires coordination with parents and other providers

Impulsivity and risk-taking:

• Understanding consequences before acting
• Pause-and-think strategies
• Managing peer pressure
• Building decision-making skills
• Reducing reactive behaviors

Relationship patterns:

• Co-dependency in friendships or dating
• Boundary-setting with peers
• Managing conflict in relationships
• Building healthier connection patterns
• Navigating social dynamics

Adaptations for younger clients:

• Shorter session lengths when needed
• Visual aids, games, and interactive exercises
• Parent involvement and family sessions are helpful
• Skills practice adapted to the developmental stage
• Building trust and rapport at their pace

Specialized Applications of CBT

CBT techniques can be adapted for specific conditions beyond anxiety and depression.

Eating Disorders

How CBT helps:

• Cognitive restructuring around food and body image
• Challenging distorted thoughts about weight and appearance
• Exposure therapy for feared foods and situations
• Behavioral experiments with eating patterns
• Identifying triggers for disordered eating behaviors
• Often combined with nutritional counseling and medical monitoring

Anger Management

Structured approaches:

• Identifying anger triggers and early warning signs
• Challenging beliefs and thoughts that fuel anger responses
• Developing healthier ways to express needs
• Learning communication skills for conflict
• Practicing new responses in real situations
• Building skills for managing frustration

Who Benefits Most from CBT at Long Island Psychology

At Long Island Psychology, we adapt CBT to fit your unique needs. Whether you prefer in-person sessions at one of our three Nassau County locations or remote therapy, we provide therapy approaches for cognitive behavioral therapy that support your goals. 

Our team integrates CBT with other methods like Dynamic Experiential Learning (DEL) and Acceptance and Commitment Therapy (ACT) when that serves you better.

While CBT helps many people, it’s not always the best fit for everyone or every situation. Understanding when CBT might not be ideal helps you make informed decisions about your care.

Situations Where CBT Might Not Be the Best Fit

Active Crisis Situations

If you’re in the middle of a crisis requiring immediate stabilization … active suicidal ideation, severe substance withdrawal, acute trauma responses … CBT may not be the priority. Crisis intervention, safety planning, and stabilization typically need to happen before structured skill-building work can be effective.

Preference for Unstructured, Exploratory Therapy

CBT is goal-oriented and structured. If you prefer open-ended exploration without a predetermined agenda, or if you want therapy that follows your stream of consciousness rather than working toward specific outcomes, other approaches like psychodynamic therapy or person-centered therapy might fit better.

Severe Cognitive Limitations

CBT requires the ability to understand concepts, engage with abstract thinking about thoughts and patterns, and remember skills between sessions. Significant cognitive impairments or advanced dementia can make traditional CBT challenging, though adapted versions may still be helpful with proper modifications.

Difficulty with Between-Session Work

CBT’s effectiveness relies partly on practicing skills outside sessions. If you’re unable or unwilling to engage with homework due to time constraints, burnout, or other factors, progress may be slower. This doesn’t mean CBT won’t help, but other approaches with less between-session work might feel more manageable.

Alternative Approaches We Offer

Dynamic Experiential Learning (DEL)

Long Island Psychology’s signature approach, DEL, focuses on experiential learning and adapts to your pace without requiring extensive homework. It emphasizes awareness and insight in ways that feel less structured than traditional CBT.

Acceptance and Commitment Therapy (ACT)

ACT focuses on accepting difficult thoughts and feelings rather than changing them, and emphasizes value-driven action. For some people, this approach feels more natural than CBT’s focus on challenging and restructuring thoughts.

Integrated Approaches

Many clients benefit from combining elements of CBT with other methods. We might use CBT techniques for specific symptoms while incorporating other approaches for deeper patterns or when different strategies fit certain challenges better.

Combining CBT with Other Modalities

When CBT Works Better Alongside Other Approaches

Sometimes CBT is most effective as part of a broader treatment plan:

Complex trauma: CBT helps manage symptoms, but trauma processing may require specialized approaches alongside cognitive restructuring.

Personality patterns: CBT addresses specific thought and behavior patterns, but longer-term relational work may be needed for deeply ingrained personality patterns.

Co-occurring conditions: If you’re managing multiple mental health concerns simultaneously, integrating CBT with other modalities often provides more comprehensive support.

How We Adapt Treatment When CBT Alone Isn’t Enough

At Long Island Psychology, we don’t force CBT if it’s not the right fit. Our therapists specializing in cognitive behavioral therapy are also trained in other approaches and can adapt treatment based on what serves you best. We might use CBT for symptom management while incorporating other methods for different aspects of your healing, or we might shift away from CBT entirely if another approach makes more sense for your situation.

One of CBT’s strengths is that it’s typically shorter-term than many other therapeutic approaches, though the exact duration depends on what you’re working through and your specific goals.

Typical CBT Duration

For Focused, Single-Issue Concerns

12-16 sessions: When you’re addressing a specific problem … one type of anxiety disorder, a depressive episode with clear triggers, or a particular behavior pattern … CBT often shows results within 12-16 sessions. This timeframe allows you to learn core skills, practice applying them, and develop confidence in managing challenges independently.

8-12 sessions: Some people working on very specific concerns (a particular phobia, situational anxiety, or a single thought pattern) may achieve their goals in fewer sessions.

For More Complex or Multiple Issues

20-30 sessions: If you’re addressing multiple concerns simultaneously (anxiety plus depression, several types of anxiety, or complicated patterns involving relationships and individual symptoms), CBT typically takes longer. Each concern requires time to understand and develop targeted strategies.

30+ sessions: Long-standing patterns, complex trauma histories, or situations where multiple life areas are affected may require extended CBT treatment. This doesn’t mean CBT isn’t working … it means the work is addressing deeper, more layered challenges.

Factors That Influence Treatment Length

Severity of symptoms: More severe symptoms often require more time to stabilize and develop effective coping strategies.

Complexity of concerns: Single-issue problems typically resolve faster than situations involving multiple, interconnected challenges.

Consistency of practice: People who actively practice skills between sessions often progress more quickly than those who can’t or don’t engage with homework.

Life circumstances: Ongoing stressors can slow progress. If you’re dealing with unstable living situations, relationship crises, or work stress, building skills while managing current challenges takes more time.

Previous therapy experience: If you’ve done therapy before and already have some emotional awareness and coping skills, you may need fewer sessions to learn CBT-specific techniques.

CBT for Anxiety Specifically

Anxiety therapy using CBT is one of the most researched applications of cognitive behavioral therapy, and treatment duration varies based on the type and severity of anxiety you’re experiencing.

Generalized Anxiety Disorder (GAD)

Typical duration: 12-16 sessions

GAD involves persistent worry about multiple areas of life. CBT helps you identify worry patterns, test whether fears are realistic, and develop tolerance for uncertainty. Progress often happens gradually as you practice applying skills to different worry categories.

Social Anxiety

Typical duration: 12-20 sessions

Social anxiety benefits from CBT combined with gradual exposure to feared social situations. Treatment takes time because exposure needs to happen slowly enough that you build confidence rather than reinforcing fear.

Panic Disorder

Typical duration: 8-12 sessions

Panic disorder often responds relatively quickly to CBT. Once you understand panic attack physiology and learn techniques for managing symptoms, panic attacks typically decrease in frequency and intensity.

Specific Phobias

Typical duration: 6-12 sessions

Phobias of specific objects or situations can often be addressed in fewer sessions using exposure-based techniques. The exact duration depends on how severe the phobia is and how much it’s limiting your life.

Separation Anxiety

Typical duration: 10-16 sessions

Separation anxiety (in children, teens, or adults) involves intense fear about being away from attachment figures or specific places. CBT addresses worries about separation, builds independence gradually, and helps develop coping strategies for managing anxiety when apart. Treatment often involves family sessions when working with children.

Multiple Anxiety Concerns

Typical duration: 16-24 sessions

If you’re dealing with more than one type of anxiety … social anxiety plus panic attacks, or GAD plus specific phobias … treatment requires addressing each concern individually, which extends the timeline.

What Progress Looks Like

Early Sessions (Weeks 1-4)

You’ll notice:

• Better understanding of your thought patterns
• Beginning to catch automatic thoughts earlier
• Some relief from learning you’re not alone in these patterns
• Initial skill development (basic thought challenging, grounding techniques)

Middle Sessions (Weeks 5-12)

You’ll experience:

• More consistent use of skills
• Decreased intensity of symptoms
• Ability to manage some situations that previously felt overwhelming
• Growing confidence in handling challenges

Later Sessions (Weeks 12+)

You’ll develop:

• Independence in applying skills without therapist guidance
• Significant reduction in symptom frequency and intensity
• Tools for managing setbacks when they occur
• Confidence that you can handle future challenges

Progress isn’t linear. You may have difficult weeks even as overall patterns improve. This is normal and doesn’t mean CBT isn’t working.

Understanding the practical aspects of CBT … session length, scheduling, and whether you need a referral … helps you know what to expect as you start therapy.

Session Duration and Format

Standard Session Length

Individual CBT sessions: 45-50 minutes

Most CBT sessions last 45-50 minutes. This timeframe allows enough time to review what’s happened since your last session, discuss challenges, learn or practice skills, and plan for the coming week without feeling rushed.

Initial Consultation

Free consultation: 15 minutes

At Long Island Psychology, we offer a free 15-minute phone consultation before you commit to therapy. This gives you a chance to discuss your concerns, ask questions about our approach, and determine whether we’re a good fit for your needs.

First full session: 50-60 minutes

Your first full therapy session may run slightly longer than ongoing sessions to allow time for a thorough understanding of what brings you to therapy and what you hope to achieve.

Session Frequency

Weekly sessions: Most CBT treatment starts with weekly sessions. This frequency maintains momentum, allows you to practice skills between sessions without too much time passing, and helps you build on progress consistently.

Bi-weekly sessions: As you progress and develop confidence in using skills independently, sessions often shift to every other week. This transition helps you practice managing challenges with less frequent support while still having guidance available.

Monthly maintenance: Some people continue with monthly sessions after completing active CBT treatment to maintain skills and address new challenges as they arise.

Insurance and Referral Requirements

Do You Need a Referral for CBT?

Most insurance plans: No referral required

The majority of insurance plans allow you to self-refer to mental health services, including CBT counseling, without getting approval from your primary care doctor first. You can contact Long Island Psychology directly and schedule an appointment.

Some HMO plans: Referral may be required.

Certain HMO insurance plans require a referral from your primary care physician before you can see a mental health provider. If you have an HMO plan, check with your insurance company or primary care doctor about their referral requirements.

Medicare: Referral not required

Medicare allows self-referral to mental health services. You don’t need approval from your primary care doctor to start CBT treatment.

How to Verify Your Requirements

Call your insurance company: The customer service number on the back of your insurance card can tell you whether your plan requires a referral for mental health services.

Check your plan documents: Your insurance plan’s summary of benefits typically includes information about mental health coverage and referral requirements.

Contact Long Island Psychology: Our office can help you understand your benefits and determine whether you need a referral. Call (516) 732-0273 to discuss your insurance coverage.

Scheduling and Flexibility at Long Island Psychology

How Sessions Are Scheduled

Consistent weekly appointments: We typically schedule you for the same day and time each week, which helps maintain momentum and makes therapy a regular part of your routine.

Flexible rescheduling: Life happens. If you need to reschedule a session, we work with you to find an alternative time that week or adjust as needed.

Evening and weekend availability: We offer appointment times outside traditional business hours to accommodate work schedules and other commitments.

Remote and In-Person Options

In-person sessions: Choose from our three Long Island locations in Garden City, Rockville Centre, or Roslyn Heights based on what’s most convenient for you.

Remote CBT counseling: Online therapy provides the same quality of care as in-person sessions and offers additional flexibility for scheduling and eliminating commute time. Many people find remote CBT treatment works well since homework and skill practice happen in your daily environment anyway.

Hybrid approach: Some clients alternate between in-person and remote sessions based on their schedule and preferences. We adapt to what works best for you.

Self-guided CBT has become increasingly popular, and many people wonder whether they can get the benefits of CBT counseling without working with a therapist. The answer depends on what you’re dealing with and what resources you use.

Self-Guided CBT Tools

Books and Workbooks

Structured self-help books: Several well-researched CBT workbooks provide exercises, worksheets, and step-by-step guidance for applying CBT principles to specific problems like anxiety or depression. These can be helpful for people with mild to moderate symptoms who are motivated to work independently.

Examples of evidence-based self-help:

• Cognitive Behavioral Therapy workbooks for specific conditions
• Guided CBT programs with structured exercises
• Self-help books written by CBT researchers and clinicians

Apps and Digital Programs

CBT-based apps: Several smartphone apps offer CBT techniques, mood tracking, thought records, and guided exercises. These can supplement therapy or provide tools for people not ready for professional treatment.

Online CBT programs: Some websites offer structured CBT programs with modules you complete at your own pace. Research suggests these can be effective for mild anxiety and depression, especially when combined with some level of professional support or check-ins.

Limitations of Self-Guided CBT

When Professional CBT Is Needed

Moderate to severe symptoms: If your symptoms significantly interfere with daily functioning, relationships, or work, self-guided CBT typically isn’t enough. Professional treatment provides personalized guidance, accountability, and adaptation to your specific situation.

Complex or multiple concerns: Self-help resources usually target single issues. If you’re dealing with multiple concerns, trauma history, or complicated patterns, working with therapists who focus on cognitive behavioral therapy helps you address interconnections that self-help can’t fully capture.

Lack of progress with self-help: If you’ve tried self-guided CBT and haven’t seen improvement, that doesn’t mean CBT won’t help … it may mean you need the personalized guidance, feedback, and support that professional therapy provides.

Difficulty identifying patterns: One of a therapist’s key roles is helping you see patterns you can’t recognize on your own. If you struggle to identify thought patterns or understand how they connect to your emotions and behaviors, self-help resources may not be sufficient.

Safety Concerns

Crises: Self-guided CBT is not appropriate for crises, suicidal thoughts, or severe mental health concerns requiring immediate intervention.

Risk of reinforcing unhelpful patterns: Without professional guidance, you might misapply techniques or inadvertently reinforce patterns you’re trying to change. A therapist helps you use skills correctly and adjust when something isn’t working.

Hybrid Approach: Combining Self-Help with Professional Support

Self-Help as a Supplement

Many people benefit from using self-help resources between therapy sessions:

• Workbooks that reinforce skills you’re learning in session
• Apps for tracking moods and practicing techniques daily
• Books that deepen understanding of concepts your therapist introduces
• Online resources your therapist recommends for specific challenges

Professional Guidance for Self-Directed Work

Some therapists offer:

• Check-in sessions while you work through a structured self-help program
• Consultation to help you choose appropriate self-help resources
• Periodic sessions to review progress and adjust your approach
• Support for obstacles you encounter in self-directed work

What Self-Help Can and Can’t Do

Self-help CBT resources work best for:

• Mild symptoms that don’t significantly impair functioning
• Motivated individuals are comfortable with independent learning
• People who’ve done therapy before and have some foundation
• Specific, single issues rather than complex patterns
• Supplementing professional therapy with additional practice

Self-help typically isn’t sufficient for:

• Moderate to severe anxiety or depression
• Trauma-related concerns
• Patterns affecting multiple life areas
• Situations requiring personalized guidance and accountability
• Problems that haven’t improved with previous self-help attempts

At Long Island Psychology, we support your use of self-help resources as a complement to professional CBT treatment. Our therapists can recommend specific books, apps, or exercises that align with what you’re working on in sessions, helping you build skills both during and between appointments.

Most insurance plans offer out-of-network mental health benefits that can significantly reduce your therapy costs, though coverage varies by plan.

Understanding Out-of-Network Coverage

Long Island Psychology is an out-of-network provider. This means we don’t have direct contracts with insurance companies, but many insurance plans still offer partial reimbursement for our services.

What out-of-network means for you:

• You pay for sessions at the time of service
• We provide a superbill (detailed receipt) after each session
• You submit the superbill to your insurance for reimbursement
• Insurance reimburses a percentage based on your plan’s out-of-network benefits
• You’re responsible for the remaining balance

Typical reimbursement rates:

• Most plans reimburse 50-80% of costs after the deductible is met
• PPO plans typically offer better out-of-network coverage than HMO plans
• Some plans have separate mental health benefits with different coverage
• Reimbursement depends on your specific plan’s allowed amounts

How Out-of-Network Benefits Work

The process:

• Pay for your CBT session upfront
• Receive a superbill with the necessary details for insurance submission
• Submit the superbill to your insurance (online or by mail)
• Insurance processes claims and reimbursesa  percentage based on your benefits
• Reimbursement is sent directly to you

Before starting therapy:

• Check if your plan includes out-of-network mental health benefits
• Ask about your out-of-network deductible and coinsurance percentage
• Find out how many mental health sessions are covered per year
• Confirm what documentation is required for reimbursement

Using Our Benefits Checker Tool

We’ve partnered with Mentaya to help you maximize your out-of-network reimbursement and simplify the claims process.

What Mentaya offers:

• Free tool to check your out-of-network benefits
• Estimate of potential reimbursement amounts
• Guidance on submitting claims effectively
• Support navigating insurance questions
• Available on our website at lipsychologist.com

Verifying Your Coverage

Questions to ask your insurance company:

• “Do I have out-of-network mental health benefits?”
• “What is my out-of-network deductible and coinsurance rate?”
• “How many therapy sessions does my plan cover per year?”
• “What is the allowed amount for CPT code 90834 (45-minute therapy)?”
• “Do I need pre-authorization for out-of-network therapy?”

Why choose out-of-network therapy:

• Access to specialized therapists you feel comfortable with
• More flexibility in choosing your therapist
• Personalized care without insurance restrictions on session length or frequency
• Greater privacy (no treatment reports sent to insurance)

Getting Help With Insurance

Understanding insurance can feel complicated. We’re here to support you through the process.

We can help you:

• Use our free benefits checker tool to estimate coverage
• Provide detailed superbills for insurance submission
• Answer questions about the reimbursement process
• Connect you with resources for navigating out-of-network benefits

Call (516) 732-0273 or email info@lipsychologist.com with insurance questions. We’ll help you understand your options and determine what makes sense financially.

Telehealth Coverage

Most insurance plans cover telehealth therapy at the same rate as in-person sessions. If you prefer remote CBT sessions, verify with your insurance company that telehealth is covered under your out-of-network benefits.

Finding the right CBT therapist involves more than just location. You want someone trained in cognitive behavioral therapy who understands your specific concerns and creates an environment where you feel comfortable doing the work.

What to Look For in a CBT Therapist

Training and Experience

Specialized CBT training: Look for therapists who specifically mention CBT in their areas of focus or list it as a primary modality. Not all therapists who say they use CBT have extensive training in the approach.

Experience with your concerns: If you’re seeking depression therapy using CBT, or CBT for anxiety, OCD, or another specific condition, find a therapist who has experience treating that concern with cognitive behavioral therapy.

Licensing and credentials: Verify that the therapist is fully licensed in New York State. Licensed psychologists, licensed clinical social workers, licensed mental health counselors, and licensed marriage and family therapists can all provide CBT treatment.

Therapeutic Approach

Pure CBT vs. integrated approach: Some therapists use CBT exclusively, while others integrate it with other modalities. Neither is inherently better, but understanding a therapist’s approach helps you know what to expect.

Flexibility and adaptation: CBT isn’t one-size-fits-all. Therapists specializing in cognitive behavioral therapy should adapt techniques to fit your unique situation, pace, and what works for you.

Finding CBT Therapists in Long Island

Online Directories

Psychology Today: Search by location (Long Island, Nassau County, Garden City, Rockville Centre, etc.) and filter by “Cognitive Behavioral (CBT)” under treatment approaches.

Insurance provider directories: If you’re using insurance, your plan’s online directory shows in-network therapists. Filter by specialty and location to find CBT therapists covered by your plan.

TherapyDen: Similar to Psychology Today, this directory allows you to search by location and specialization, including CBT.

Local Mental Health Practices

Long Island Psychology: We offer CBT as part of our integrated approach to care, with three convenient locations in Garden City, Rockville Centre, and Roslyn Heights. Our team of psychologists and therapists provides therapy approaches for cognitive behavioral therapy tailored to your unique needs.

Group practices vs. solo practitioners: Group practices like Long Island Psychology offer the advantage of multiple therapists, making it easier to find someone whose schedule, specialization, and approach fit your needs.

Evaluating Potential Therapists

Initial Consultation

Most therapists offer a brief phone consultation before you commit to an appointment:

Questions to ask:

• What’s your training in CBT?
• Have you worked with clients dealing with [your specific concern]?
• How do you typically structure CBT sessions?
• Do you use CBT exclusively or integrate it with other approaches?
• What does your availability look like?
• What are your fees, and do you accept my insurance?

Trust your instincts: Pay attention to how the therapist responds. Do they listen carefully? Do their answers make sense? Does their tone feel supportive? The therapeutic relationship matters as much as the therapist’s credentials.

First Session Fit

What to notice in your first session:

• Do you feel heard and understood?
• Does the therapist explain things clearly without jargon?
• Does their approach feel collaborative rather than prescriptive?
• Do you leave feeling hopeful about working together?

It’s okay if the first therapist isn’t the right fit: Finding a therapist sometimes takes a few tries. If you’re not feeling comfortable after one or two sessions, it’s appropriate to try someone else. A good therapist will understand and may even help you find a better match.

Practical Considerations

Location and Accessibility

In-person therapy: Consider proximity to your home or work, parking availability, and public transportation access. Long Island Psychology’s three locations throughout Nassau County provide convenient options depending on where you live or work.

Remote therapy: If commuting is difficult or you prefer the flexibility of online sessions, many CBT therapists (including Long Island Psychology) offer remote appointments. CBT translates well to telehealth since much of the work involves skill-building and discussion rather than requiring in-person presence.

Scheduling

Consistent weekly appointments: CBT works best with regular, consistent sessions. Make sure the therapist’s availability aligns with your schedule so you can maintain weekly appointments without frequent rescheduling.

Evening and weekend options: If you work traditional business hours, look for therapists who offer evening or weekend appointments.

Insurance and Cost

In-network vs. out-of-network: If cost is a significant concern, prioritize finding an in-network CBT therapist to minimize out-of-pocket expenses.

Sliding scale options: Some practices (including Long Island Psychology) offer sliding scale fees for clients who don’t have insurance or whose insurance doesn’t adequately cover services.

Free consultations: Take advantage of free consultations to discuss costs upfront so there are no surprises when you start therapy.

Starting CBT at Long Island Psychology

Long Island Psychology offers CBT therapy across three Nassau County locations and through remote sessions. Our team provides cognitive behavioral therapy integrated with other approaches like Dynamic Experiential Learning (DEL) and Acceptance and Commitment Therapy (ACT), based on what fits your needs.

How to get started:

• Call (516) 732-0273 for a free 15-minute consultation
• Discuss your concerns and goals
• Learn about our approach and determine whether we’re a good fit
• Schedule your first appointment at the location (or online) that works best for you

We serve clients throughout Nassau County and Suffolk County, including Garden City, Rockville Centre, Roslyn Heights, and surrounding communities. Whether you prefer in-person sessions or remote therapy, we’ll work with you to create a treatment plan that supports your goals.