Sam Rustum, LCPC · Chicago & online
Cognitive Behavioral Therapy in Chicago
CBT explores how your thoughts, feelings, and behaviors influence one another. Together, we can notice patterns that keep you stuck and test practical ways of responding.
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What we can focus on
- Anxious predictions and harsh self-judgment
- Habits that are difficult to change
- Avoidance, procrastination, or overworking
- Ways to cope with uncomfortable emotions
- Small, realistic steps toward your goals
A collaborative, practical approach
We may look closely at a recent situation: what happened, what you thought, how you felt, and what you did next. That gives us a starting point for exploring assumptions and considering alternatives.
Between sessions, you may choose to try a small experiment or practice a skill. We review what you notice without treating the process as another test to pass.
Beyond “just think positively”
Our work is not about dismissing difficult experiences or forcing a positive outlook. It is about examining thoughts with curiosity and developing responses that better fit the situation and your goals.
I may combine CBT with other approaches, depending on what is useful for you.
Bring a real situation into the room
A short message from your manager can take over the rest of your evening. You read it again, imagine what you did wrong, and start preparing for a conversation that has not happened. Cognitive behavioral therapy, or CBT, helps us look closely at the connection between an event, your interpretation, your feelings, and what you do next. I’m Sam Rustum, LCPC. In our work together, we can use that understanding to choose practical changes that fit your actual life.
Look closely at a recent situation
We might begin with an example from your week. What happened? What went through your mind? What did you notice in your body? Did you check, avoid, overprepare, or ask someone to reassure you? Looking at the sequence can help us understand what gave you short-term relief and what kept the worry going.
Then we can examine your interpretation together. We will consider the evidence, the uncertainty, and the wider circumstances. Some situations really are difficult. Your workload, relationships, and environment belong in the conversation alongside your thoughts.
Try something small enough to learn from
An experiment might involve sending a routine email after one careful review, beginning a task before you feel fully ready, or making a direct request instead of guessing what someone expects. We agree on a step that is relevant to your goals and manageable for you.
At the next session, we look at what happened. How did the experience compare with your prediction? What felt difficult? What would you change next time? The point is to gather useful information, including when an experiment does not go as planned.
Keep the work connected to your priorities
We can focus on the habits that take the most time or energy: repeated checking, putting things off, harsh self-judgment, or working past your limits. I may also draw on other approaches when emotions, relationship patterns, or conflicting needs deserve more attention. We will review whether the work is helping you function and feel more like yourself.
Choose a useful way to notice change
We can agree on a few signs that matter to you: how often you reopen completed work, whether you make time for a friend, or how quickly you return to a task after a worried thought. These observations help us decide what to keep practicing. If tracking becomes another source of pressure, we can simplify it and discuss what would be more helpful.
Questions you may be asking
Will there be homework?
We may agree on a small practice between sessions, such as noticing a pattern or trying a different response. It should fit your capacity and have a clear purpose. If you do not do it, we can talk about what got in the way and adjust.
What if my worried thought is realistic?
We will take that seriously. Sometimes the useful work is problem-solving, preparing for a difficult conversation, or deciding what support you need. Other times it involves tolerating uncertainty. We can distinguish what you know from what you fear without dismissing either.
What if I have tried CBT before?
Tell me what you tried and how it felt. Worksheets, exercises, and the pace of therapy can be adapted. We can discuss what was helpful, what felt missing, and whether a different approach or a combination of approaches makes sense for your goals.
A place to begin
Let’s make room for what you need.
A free 15-minute consultation gives us a chance to talk about what is difficult, answer your questions, and consider whether working together fits what you need.