"I finally have words for what was happening."
— Marcus T., 34
Your thoughts are habits. We help you build better ones.
Rewire pairs you with a licensed therapist trained in CBT — the most research-backed approach to anxiety, low mood, and the patterns that quietly shrink your life. You'll leave each session with a skill you can name, practice, and keep.
Over 1,200 New Yorkers have completed a first session with Rewire.
Real people, real skills
What clients learned — not just what they felt.
Each story is paired with the CBT concept behind it. By the time you reach the bottom, you'll understand how this works — not because we told you, but because they showed you.
Sunday nights, my chest would tighten around 9 p.m. By the third session I had a name for it — anticipatory anxiety — and a three-step drill. Monday mornings still exist, but they don't own me.
Priya S.
Product manager, 31
Cognitive Restructuring
The practice of identifying an automatic thought, examining the evidence for and against it, and consciously replacing it with a more accurate one.
Used for anxiety, perfectionism, and catastrophic thinking patterns.
Thought Records
A structured journal entry that separates the triggering situation from the emotion, the automatic thought, and a balanced response — written out, not just felt.
Research shows 6 weeks of daily thought records reduces avoidance behaviors by 40%.
I stopped going to lectures in October and genuinely didn't understand why until my therapist introduced thought records. I'd been predicting failure so automatically I never noticed the prediction.
Daniel O.
Graduate student, 24
After the divorce I couldn't tell if I was grieving or depressed — and that uncertainty made everything worse. Having a framework didn't remove the sadness, but it stopped the spiral at 2 a.m.
Karen L.
Parent of two, 43
Behavioral Activation
Scheduling small, meaningful activities to interrupt the inactivity-mood spiral. You don't wait to feel motivated — action comes first, mood follows.
Effective for grief-adjacent depression, life transitions, and long-term low mood.
The method
Three things happen in every Rewire session.
CBT is structured by design. That structure is what makes it teachable — and what makes the skills stick long after the sessions end. Here's what you can expect each time.
You describe what's happening
In your first session, your therapist listens without a checklist. You talk about Monday mornings, 2 a.m. spirals, or the numbness you can't name. No intake paperwork beforehand.
Together, you map the pattern
Your therapist identifies the cognitive distortions underneath — the catastrophizing, the all-or-nothing thinking, the fortune-telling. You see the structure of what's been happening.
You leave with a named skill
Not vague insight. A specific, practiced technique: a thought record, a behavioral experiment, a grounding anchor. Something you can use tonight if you need to.
Most clients notice a shift in how they talk to themselves within the first four sessions.
Who you'll work with
Therapists who specialize, not generalize.
Every Rewire therapist holds a graduate degree, state licensure, and at minimum 200 hours of CBT-specific supervision.
Dr. Sarah Okonkwo
PhD, Licensed Psychologist
“The goal isn't to stop thinking. It's to think more accurately.”
Practicing CBT since 2019
James Whitmore, LPC
Life Transitions & GriefLicensed Professional Counselor
“Grief and depression overlap. Understanding the difference changes everything.”
Maya Chen, LCSW
Depression & AvoidanceLicensed Clinical Social Worker
“Avoidance is almost always a solution that created a bigger problem.”
No paperwork. No insurance fields.
Three questions. Then we'll reach out within one business day.
The first session is about listening, not evaluating. There's no right answer to any of these — they just help us match you with the right therapist.
First session: 50 minutes
Conversational, no homework yet
Your pace, your schedule
Weekly or biweekly — you decide
Sliding scale available
Ask us — we'll find a way
Step 1: Your concern
What brings you here?