Change the way you think. Change the way you feel. Evidence-based Cognitive Behavioural Therapy and mindfulness approaches to help you break free from unhelpful patterns.
Book a SessionCognitive Behavioural Therapy (CBT) and mindfulness-based approaches are among the most well-researched and effective tools in modern psychotherapy. At Palmero Counselling, these approaches form the foundation of our work — providing practical, evidence-based strategies that help clients make meaningful, lasting changes in how they think, feel, and live.
We offer CBT and mindfulness-based therapy in Stoney Creek, Hamilton, Grimsby, and virtually across Ontario. Our registered psychotherapist Ellis Palmero integrates these approaches in a warm, collaborative, and personalized way — always tailored to your unique needs and goals.
CBT is based on a simple but powerful insight: our thoughts, feelings, and behaviours are deeply interconnected. When we think in unhelpful ways — catastrophizing, self-criticizing, assuming the worst — we feel worse, and we behave in ways that reinforce those feelings. CBT helps you break this cycle.
In CBT, you learn to:
CBT is practical and skills-based. You will leave sessions with concrete tools you can use in your daily life — not just insights, but strategies.
Mindfulness is the practice of paying attention to the present moment — your thoughts, feelings, and sensations — with openness and without judgment. Mindfulness-based therapy integrates these practices into psychotherapy to help you develop a different, more compassionate relationship with your inner experience.
Key mindfulness-based approaches include:
CBT and mindfulness-based therapy are collaborative and active. Sessions involve both discussion and skill-building. Between sessions, you may be invited to practice specific techniques or complete brief exercises — this "homework" is an important part of how CBT works, helping you apply what you learn in real life.
Sessions are 50 minutes and are available in-person at our Stoney Creek office or virtually via secure video for clients anywhere in Ontario.
CBT is one of the most extensively researched and effective forms of psychotherapy. It is based on the understanding that our thoughts, feelings, and behaviours are interconnected — and that by changing unhelpful thought patterns and behaviours, we can significantly improve how we feel. CBT is practical, structured, and typically focused on present concerns.
Mindfulness-based therapy integrates mindfulness practices — such as meditation, breathing exercises, and present-moment awareness — into psychotherapy. Approaches like MBCT and MBSR have strong research support for reducing anxiety, depression, and stress. Mindfulness helps you develop a more compassionate relationship with your thoughts and feelings.
CBT has strong research support for anxiety disorders, depression, OCD, PTSD, eating disorders, insomnia, and many other conditions. It is considered a first-line treatment for anxiety and depression by most clinical guidelines.
Yes. Palmero Counselling offers CBT and mindfulness-based therapy virtually for clients anywhere in Ontario. Research shows that online CBT is just as effective as in-person CBT for most conditions.
