Therapy No Filter

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Therapy should be direct, clear, and effective.We believe in real conversations, evidence-based tools, and honest feedba...
04/02/2026

Therapy should be direct, clear, and effective.

We believe in real conversations, evidence-based tools, and honest feedback. If something isn’t working — we’ll say it.

If we’re not the right fit — we’ll tell you.

That’s how change happens.

Schedule a consult here: https://teletherapymaryland.com/

Halfway there. We are officially halfway through unpacking Cognitive Behavioral Therapy for Chronic Pain (CBT-CP) in thi...
04/01/2026

Halfway there. We are officially halfway through unpacking Cognitive Behavioral Therapy for Chronic Pain (CBT-CP) in this blog series. By this point in treatment, many people begin to notice small but meaningful changes: ✔ better awareness of pain triggers ✔ improved coping skills ✔ more confidence managing stress and pain | The skills we’ve covered so far include: 🌬 Relaxation techniques to reset the nervous system ☀️ Pleasant activities to bring joy back into daily life 🧩 Practical strategies to expand your world again | If you feel ready to begin working on these skills with support, schedule a consult today. Want to start practicing on your own? 📱 Try the free Pain Coach App (available on Google Play and Apple). 🌬 Or try a guided deep breathing exercise on our YouTube Channel. https://www.youtube.com/ Follow along as we continue unpacking CBT for Chronic Pain in the coming weeks.

One of the most common thoughts people share in chronic pain therapy is this: “I don’t want to slow everyone down.” So i...
03/31/2026

One of the most common thoughts people share in chronic pain therapy is this: “I don’t want to slow everyone down.” So instead of joining the walk… you stay home. Instead of going to dinner… you skip it. Instead of going to the park… you sit it out. But here’s something worth considering: The people who care about you likely don’t see you as a burden at all. They probably just want to spend time with you. When living with chronic pain, it’s common for unhelpful thought patterns to develop — thoughts that quietly convince us to withdraw from the things and people we care about most. In CBT for Chronic Pain (CBT-CP), we work on identifying these thoughts and learning how to challenge them. 📖 Stay tuned — in the coming weeks we’ll talk about cognitive coping and how to work with these thoughts in therapy. Follow along as we continue breaking down CBT for Chronic Pain session by session.

One of the hardest parts of living with chronic pain is realizing that some activities may not look the same as they onc...
03/30/2026

One of the hardest parts of living with chronic pain is realizing that some activities may not look the same as they once did. Maybe you used to run races, hike every weekend, or sit through every one of your child’s games or concerts. And you might be thinking… “It’s just not the same.” You’re right. It may not be the same. But that doesn’t mean you can’t still be part of the things that matter to you. In Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), we work on creating a new normal by using skills like pacing and flexibility. That might look like: • alternating between sitting and standing • stretching to reduce tension • walking during parts of an event • bringing a supportive chair • taking short breaks when needed | Managing chronic pain often means thinking outside the box to stay connected to the people and experiences that matter most. 📖 Learn more about pacing and pleasant activities in the newest blog from Dr. Christina Pimble. https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-5-6-and-7 Follow along as we continue breaking down CBT for Chronic Pain.

When you’re living with chronic pain, getting back into activities can feel overwhelming. It’s easy to compare who you a...
03/27/2026

When you’re living with chronic pain, getting back into activities can feel overwhelming. It’s easy to compare who you are now with who you were before the pain. But in Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), we don’t start with big changes. We start small and intentional. Simple activities can help improve mood and shift attention away from pain. Examples include: ☀️ Sitting outside in the sun 📷 Taking a picture of something you enjoy 📞 Calling or texting a friend 📚 Reading a book 🎨 Drawing or painting 🎬 Watching a favorite movie 🐾 Playing with a pet. These small moments can spark positive emotions and help rebuild a sense of connection and enjoyment. Sometimes, a little sunshine and a small step are enough to get started. 📖 Learn more about pleasant activities in CBT-CP in the newest blog from Dr. Christina Pimble. https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-5-6-and-7

When you live with chronic pain, it’s common to stop doing the things you once loved. Not because you want to — but beca...
03/26/2026

When you live with chronic pain, it’s common to stop doing the things you once loved. Not because you want to — but because those activities now make the pain worse. But when those activities disappear and nothing replaces them, something else fills that space: isolation, frustration, sadness, and a stronger focus on the pain itself. In Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), we work on bringing pleasant activities back into your life. That doesn’t mean running marathons again if your body can’t do that anymore. It means discovering new ways to experience joy, connection, and meaning. Pleasant activities help reduce: • isolation • depressive symptoms • focus on pain • relationship strain | And they help rebuild something chronic pain often takes away: quality of life. 📖 Learn more about the Pleasant Activities session in our newest blog from Dr. Christina Pimble. https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-5-6-and-7 Follow along as we continue breaking down CBT for Chronic Pain session by session.

If you’ve ever tried relaxation exercises and thought… “This isn’t working. I can’t focus.” or “I don’t have time for th...
03/25/2026

If you’ve ever tried relaxation exercises and thought… “This isn’t working. I can’t focus.” or “I don’t have time for this.” You’re not alone. These are two of the most common reasons people avoid practicing relaxation — especially when living with chronic pain. Here’s the reality: Distractions are normal. Your mind will wander. That doesn’t mean you’re doing it wrong. When a thought pops up, simply notice it and return your attention to the exercise. Relaxation doesn’t need to take a long time. Even 10–15 minutes per day can help calm the nervous system and reduce tension. Over time, relaxation becomes easier and more automatic. And once you’ve practiced enough, you can use shorter exercises throughout the day — even at work, in the car, or waiting for an appointment. 📖 Learn more about relaxation techniques used in CBT for Chronic Pain (CBT-CP) in our newest blog from Dr. Christina Pimble. https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-5-6-and-7 Up next in the series: bringing joy and pleasant activities back into your life.

Relaxation isn’t just something you do when you’re overwhelmed — it’s a skill you practice. In Cognitive Behavioral Ther...
03/24/2026

Relaxation isn’t just something you do when you’re overwhelmed — it’s a skill you practice. In Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), relaxation exercises help reset the nervous system and reduce tension. But like any skill, it gets easier with practice. If you’re starting relaxation training, try these tips: ✔ Find a quiet, calming space ✔ Get comfortable (chair, bed, or yoga mat) ✔ Practice when stress and pain are lower at first ✔ Reduce distractions — silence your phone and screens ✔ Use a script, relaxation app, or guided recording | The goal isn’t perfection — it’s practice. Over time, relaxation becomes more automatic and easier to use during pain flares, stress, or overwhelming moments. 📺 Looking for a place to start? Check out the progressive muscle relaxation recording on the Therapy, No Filter YouTube channel. https://www.youtube.com/ Follow along as we continue breaking down CBT for Chronic Pain and practical tools for managing pain.

“Just breathe.” Ever hear that advice and immediately roll your eyes? It’s a common reaction — especially when you’re de...
03/23/2026

“Just breathe.” Ever hear that advice and immediately roll your eyes? It’s a common reaction — especially when you’re dealing with chronic pain. But in Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), relaxation isn’t just a suggestion. It’s a skill that helps reset the nervous system. Chronic pain can keep the body stuck in fight, flight, or freeze mode. Active relaxation exercises help shift your body back into rest-and-digest, reducing tension and helping improve sleep, mood, and energy. In CBT-CP, we teach skills like: • Deep breathing • Progressive muscle relaxation • Guided imagery | These techniques help calm the nervous system and can improve both physical pain symptoms and emotional stress. 📖 Learn more about how relaxation is used in CBT-CP in our newest blog from Dr. Christina Pimble. Read the blog: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-5-6-and-7 Follow along as we continue breaking down CBT for Chronic Pain session by session.

Relaxation isn’t just “taking it easy.” In Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), relaxation is actuall...
03/20/2026

Relaxation isn’t just “taking it easy.” In Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), relaxation is actually an active skill that helps reset your nervous system and manage pain. In the newest blog in our series, Dr. Christina Pimble breaks down Sessions 5–7 of CBT-CP, where clients learn how to: ✔ Reset the nervous system with active relaxation ✔ Use pleasant activities to improve mood and reduce pain ✔ Make life bigger so pain takes up less space | One of our favorite takeaways? “Making your world bigger makes the pain smaller.” Chronic pain doesn’t just affect your body — it affects sleep, mood, focus, and energy. CBT-CP teaches practical tools to take back control. 📖 Read the full blog here: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-5-6-and-7 If you know someone navigating chronic pain, share this post so they know they’re not alone. Follow along — we’re continuing to break down CBT-CP session by session.

If you’ve been following along in this series, we’ve now walked through the first month of Cognitive Behavioral Therapy ...
03/19/2026

If you’ve been following along in this series, we’ve now walked through the first month of Cognitive Behavioral Therapy for Chronic Pain (CBT-CP).

So far we’ve covered:
✔ Goal setting that focuses on meaningful change
✔ Gentle, graded movement to rebuild strength
✔ Behavioral pacing to prevent the push-crash cycle

This first month is just the beginning — about one quarter of the full CBT-CP treatment process. These early sessions focus on building the foundation for long-term change.

Over the next few weeks we’ll dive into Sessions 5, 6, and 7, where we explore a powerful idea:
Making your world bigger makes the pain smaller.

These sessions focus on gradually expanding meaningful activities so pain takes up less space in daily life.

Want to get started now?
📅 Schedule a consult today: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-3-and-4

You can also begin practicing skills anytime with the free Pain Coach App:
📱 Google Play: Pain Coach
📱 Apple App Store: Pain Coach

➕ Follow along as we continue breaking down CBT-CP step by step.

One of the key strategies in Cognitive Behavioral Therapy for Chronic Pain (CBT-CP) is time-based pacing.Many people wit...
03/19/2026

One of the key strategies in Cognitive Behavioral Therapy for Chronic Pain (CBT-CP) is time-based pacing.

Many people with chronic pain wait until their pain increases before taking a break. The problem? By that point, the body has already been pushed too far.

Instead, pacing works like this:
✔ Activity for a set amount of time
✔ Planned rest or activity change
✔ Repeat the cycle

Example:
If standing to wash dishes increases your back pain, pacing might look like:
• Wash dishes for 5–7 minutes
• Sit and rest for 7–10 minutes
• Return for another short cycle

Over time, these cycles allow you to get more done without hitting the pain wall.

Pacing isn’t just for chores. It can help you return to hobbies like gardening, music, or painting — one step at a time.

📖 Read more about pacing and exercise in CBT-CP here: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-3-and-4

➕ Follow for more chronic pain education

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Just the beginning!

I am opening a private practice using telemental health. I use a secure platform to have video sessions with people in the (private) setting of their choice. There are no apps to download, no passwords to remember. It is as simple as receiving a text message on your smart phone and clicking a link. I venture to say it is easier than FaceTime or Skype. I have openings in the evenings to help accommodate busy schedules. I accept BlueCross and self pay. I work with individuals going through all types of struggle, I have a strong background in trauma, addiction, and veteran (and veteran family) support.