Cognitive Behavioral Therapy - Stress Management

Whether you're dealing with daily anxiety, overwhelming stress, or complete burnout, cognitive behavioral therapy for stress management (and other approaches) can help you regain control and restore balance in your life.

You’re constantly juggling responsibilities, always pushing forward, but the stress never seems to let up.

You wake up already feeling behind, running through your mental to-do list before you even get out of bed. Your days are packed—work, family, endless obligations—but no matter how much you get done, it never feels like enough. You tell yourself you’ll take a break soon, but “soon” never comes. Instead, the exhaustion builds, and when you finally have a moment to breathe, your mind won’t shut off. You feel tense, irritable, and overwhelmed, and no matter what you try, the stress just won’t go away.

  • Maybe you notice anxiety that won’t turn off, even when things are “fine”

  • Maybe you feel exhausted all the time - physically, mentally, emotionally

  • Perhaps you’re struggling with racing thoughts or constant worry

  • Irritability, brain fog, and trouble focusing happen daily

  • You have difficulty sleeping due to the stress

  • The anxiety or stress is leaving you feeling disconnected, unmotivated, or numb

Even the things you used to enjoy feel like another item on your to-do list. You cancel plans, snap at loved ones, and then feel guilty for it. You tell yourself you should be able to handle this, that other people have it worse, but deep down, you know something has to change. You don’t want to keep living in survival mode. You just want to feel like yourself again.

If any of these sound familiar, therapy can help you break the cycle of stress, anxiety, and exhaustion

How Therapy Can Help You Regain Control and Feel Like Yourself Again

Anxiety, stress, and burnout aren’t just ‘in your head’—they affect your body, emotions, and quality of life. Therapy helps you retrain your mind and body to handle stress in a healthier way.

🔹 Cognitive Behavioral Therapy (CBT) for Anxiety & Stress
✔ Helps identify negative thought patterns that fuel anxiety
✔ Teaches practical coping skills to calm the nervous system
✔ Reframes self—critical or perfectionistic thoughts linked to burnout

🔹 Acceptance and Commitment Therapy for Burnout and Stress
✔ Helps reduce emotional exhaustion by focusing on values-driven actions
✔ Encourages accepting discomfort without feeling overwhelmed
✔ Improves work-life balance and self-compassion

🔹 Mindfulness-Based Stress Reduction
✔ Slows down racing thoughts and reduces overthinking
✔ Improves focus, emotional regulation, and calmness
✔ Teaches body-based techniques to lower physical stress

🔹 Nervous System Regulation and Self-Care Strategies
✔ Helps reduce fight-or-flight response linked to chronic stress
✔ Builds healthier coping mechanisms for long-term resilience

Hi, I’m Rachel Allen and I’m a licensed clinical psychologist.

I help high-achievers, caregivers, and busy professionals break free from the cycle of stress and burnout so they can feel calm, focused, and in control again.

With my expertise in cognitive behavioral therapy (CBT), mindfulness-based stress reduction, and acceptance and commitment therapy (ACT), we’ll go beyond surface-level coping strategies and uncover the patterns keeping you stuck. Together, we’ll create a plan that actually fits your life—one that helps you regain energy, set boundaries, and manage stress in a way that feels sustainable. Therapy with me is practical, supportive, and realistic—no fluff, no judgment, just tools that actually work.

Frequently Asked Questions About Stress Management

  • The most effective therapy for stress management depends on the individual, but Cognitive Behavioral Therapy (CBT) is widely recognized as one of the most effective, research-backed approaches. CBT helps identify negative thought patterns, develop healthier coping strategies, and create actionable solutions to reduce stress.

    At my practice, I take a personalized, compassionate approach to stress management, using evidence-based techniques such as:

    ✅ Cognitive Behavioral Therapy (CBT) – Helps reframe unhelpful thoughts and develop healthier ways to respond to stress.
    ✅ Mindfulness-Based Stress Reduction (MBSR) – Uses mindfulness and relaxation techniques to manage overwhelm and promote calm.
    ✅ Acceptance and Commitment Therapy (ACT) – Encourages emotional flexibility, helping you navigate stress with self-compassion.
    ✅ Problem-Solving Therapy (PST) – Focuses on practical solutions for daily stressors and life challenges.
    ✅ Motivational Interviewing (MI) – Helps strengthen motivation and confidence to make positive lifestyle changes.

    You Don’t Have to Manage Stress Alone

    If stress is impacting your health, relationships, or daily life, therapy can help you feel more in control and balanced. I provide online therapy across Pennsylvania, making it easy to get support from the comfort of your home.

    Book a free consultation today to start your journey toward a calmer, healthier life.

  • If you’re struggling with stress and looking for professional support, my practice offers compassionate, evidence-based therapy to help you regain balance and feel more in control of your life.

    As a licensed clinical psychologist in Pennsylvania, I specialize in Cognitive Behavioral Therapy (CBT), Mindfulness-Based Stress Reduction (MBSR), and other proven techniques to help you:

    ✅ Manage stress in a healthy, sustainable way
    ✅ Reduce overwhelm, anxiety, and tension
    ✅ Develop practical coping strategies for daily challenges
    ✅ Feel more grounded, calm, and in control

    If stress is affecting your sleep, work, relationships, or overall well-being, you don’t have to navigate it alone. I provide online therapy for individuals across Pennsylvania, so you can get support from the comfort of your home.

    Ready to Reduce Stress and Feel More at Ease?

    Let’s work together to create a personalized plan to help you manage stress more effectively. Book a free consultation today and take the first step toward a calmer, healthier life.

  • The 5 A’s of stress management provide a structured way to handle stress effectively: Avoid, Alter, Adapt, Accept, and Awareness (or Assert). In my practice, I help individuals apply these strategies in a personalized, compassionate, and evidence-based way to reduce stress and improve well-being.

    The 5 A’s of Stress Management & How Therapy Can Help:

    ✅ Avoid – Identify unnecessary stressors and set healthy boundaries.
    🔹 Therapy helps you recognize what’s within your control and develop assertive communication skills to say no when needed.

    ✅ Alter – Change the way you approach stressful situations.
    🔹 Through Cognitive Behavioral Therapy (CBT), I help clients shift negative thinking patterns and develop problem-solving strategies to handle stress more effectively.

    ✅ Adapt – Adjust your mindset and expectations to manage stress more effectively.
    🔹 Using techniques from Acceptance and Commitment Therapy (ACT) and Mindfulness-Based Stress Reduction (MBSR), I teach clients how to reframe challenges and build resilience.

    ✅ Accept – Learn to cope with things that cannot be changed.
    🔹 Stress is a natural part of life. Therapy can help you develop self-compassion and emotional flexibility to better handle life's uncertainties.

    ✅ Awareness (or Assert) – Recognize your emotions and express them in a healthy way.
    🔹 Through therapy, you can develop self-awareness, learn mindfulness techniques, and strengthen emotional regulation skills.

    You Don’t Have to Manage Stress Alone

    If stress is affecting your sleep, mood, health, or relationships, I can help. I offer online therapy for individuals across Pennsylvania, using CBT, mindfulness, and other proven approaches to help you feel more in control.

    📞 Let’s work together to create a plan that helps you manage stress with confidence. Book a free consultation today.

If you’re ready to stop just surviving and start living again, let’s talk.

Imagine waking up without the weight of stress pressing down on you, moving through your day with ease, and feeling fully present in your own life. That change is possible. Schedule a free 15-minute consultation today by clicking the “Book Now” button below, and take the first step toward feeling lighter, more balanced, and back in control.