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CBT / DBT Associates

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CBT / DBT Associates

Clinical Psychologists

11/20/2025

Struggling to be present? Mindfulness is the practice of gently bringing your awareness back to the here and now — without judgment, pressure, or perfection.

When your mind starts racing into worries or imagined scenarios, mindfulness anchors you. It shifts your focus from “what could happen” to “what’s happening right now.”

Try practicing mindfulness in the morning: notice your breath, the sounds around you, the light in the room, the feeling of the floor under your feet. These small moments of awareness help you feel grounded, centered, and less overwhelmed.

10/31/2025

Emotion regulation starts with awareness!
When you take a moment to name what you feel — “I feel anxious,” “I feel sad,” “I feel calm” — you begin to understand your emotions instead of being controlled by them.
Labeling your feelings helps you respond, not react. 💛

10/25/2025

6 Ways to Support Someone Who’s Struggling with Depression

Support doesn’t always mean having the right words—it’s about showing up with empathy and understanding.

When someone is struggling, your presence can help them feel safe enough to open up and take steps toward healing. Simple acts—like listening, validating their feelings, and encouraging professional help—can make a real difference.

This National Depression and Mental Health Screening Month, let’s remind our communities that reaching out is powerful, and recovery is possible.

10/16/2025

It’s easy to think happiness comes from having more — a new phone, a bigger house, another box to unwrap.

But science tells a different story.

Experiences bring us longer-lasting happiness because they engage our minds, our emotions, and our relationships all at once. They connect us to people and places, not possessions. Even before the experience happens, our brains release dopamine in anticipation — the same “feel-good” chemical that lights up *during* the event.

After it’s over, the memory keeps rewarding us. Each time we replay it, talk about it, or even see a photo of it, the same neural circuits of joy light up again. That’s something no object can do.

Objects fade into the background; experiences become part of who we are.

So, as you plan your next gift, weekend, or goal — think beyond what you can buy.

Think about what you can *feel.*

It’s time to create more experiences, build more memories, and fill your life with stories that don’t fit in a box. 🌿

10/07/2025

ADHD doesn’t define your potential — but the way you speak to yourself can shape how you show up every day. 🧡
This month is a reminder to pause and notice your thoughts: the ones that push you forward and the ones that hold you back.
When we learn to reframe self-doubt into self-understanding, and chaos into curiosity, we create space for growth.
Awareness isn’t about fixing yourself — it’s about recognizing your patterns and learning to move with them, not against them!

09/30/2025

Forming new habits isn’t about pushing harder—it’s about making the path smoother.

✅ Mentally rehearse the steps before you act.
✅ Link new habits to ones you already enjoy.
✅ Use your morning energy—your brain is primed to learn.

Visualize the steps, connect new habits to ones you already love, and take advantage of your morning energy when your brain is at its peak.

Small shifts in how you approach habits can rewire your mind—and make change finally stick!

09/18/2025

Mental health is shaped not only by biology but also by culture. This Hispanic Heritage Month, we recognize how traditions, values, and community strengthen resilience and influence how people experience and cope with challenges.

09/03/2025

September is Su***de Prevention Awareness Month 💛

This month reminds us that even the smallest actions can make a difference.
Here are a few ways you can collaborate in prevention:
✨ Check in with friends and loved ones—sometimes a simple “How are you?” can open the door.
✨ Share reliable resources and encourage open conversations about mental health.
✨ Practice active listening—being present can be lifesaving.
✨ Remind yourself and others: seeking help is a sign of strength.

📞 In the U.S., you can dial 988 for the Su***de & Crisis Lifeline, available 24/7.

Together, we can carry hope and support those who need it most. 💛

08/18/2025

✨ This week, give yourself permission to put your needs first.
Self-care isn’t selfish—it’s essential. When you take care of yourself, you’re better able to show up for the people and responsibilities in your life. 💙

What’s one small way you’ll prioritize yourself this week?

08/11/2025

Feeling stressed, overwhelmed, or disconnected?
One of the simplest ways to reset your mind and body is to step outside and connect with nature.

Spending time in green spaces can lower stress hormones, improve mood, and boost focus. You don’t need to go on a big trip — a walk through a park, sitting under a tree, or even noticing the sky can help you feel grounded and calm.

The key is to be fully present. Notice the colors, the sounds, the textures. Breathe deeply. Let your senses anchor you in the moment.

Your mind and body will thank you. 🌱

07/29/2025

Feeling stuck in your head? 🧠 Try this!

1. Label the thought – Ask yourself: Is this a fact or just a fear? Distinguishing between the two helps reduce the power of intrusive thoughts.

2. Schedule your worry – Give yourself 10 minutes a day to overthink. When time’s up, redirect your focus. This gives your brain structure and limits rumination.

3. Ground yourself in the present – Use the 5-4-3-2-1 method: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. It brings you back to the now.

Overthinking often comes from trying to control the uncontrollable! Challenge those thoughts, one at the time.

07/22/2025

Planning your future isn’t bad — it’s actually part of taking care of yourself.
But when our minds live only in the “what ifs” or “what’s next,” we start missing what’s right in front of us.

DBT teaches us mindfulness: the skill of being fully in the moment, without judgment.
It’s not about ignoring the future. It’s about learning that this moment — this breath, this coffee, this sunset — is worth your full attention too.

So go ahead, plan the trip. Map out your goals.
Just don’t forget to look around while you’re on the way there. 🌿

Address

501 Madison Avenue, Suite 303
New York, NY
10022

Opening Hours

Monday	8am - 8pm
Tuesday	8am - 8pm
Wednesday	8am - 8pm
Thursday	8am - 8pm
Friday	8am - 8pm

Website

https://www.cbtdbtassociates.com/contact/

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