Let Your Knowledge Bloom on Substack
ClearWaves Counseling presents
ClearMinds Collective. a CBT group for adults who are done feeling stuck.
Six weeks. Small group. Real skills.
Actually useful — not just information you forget by Tuesday.
something isn't
working anymore.
You don't have to be in crisis to want things to be different. These feelings are more common than you think — and they respond really well to the right kind of help.
Your mind won't stop spinning with worry — even when things are technically fine.
You feel stuck in low moods you can't seem to shake, no matter what you try.
Stress piles up faster than you can manage it and you're always playing catch-up.
You cope in ways that don't really help — or that you later regret.
You know something needs to change. You just aren't sure where to start.
CBT works.
here's why.
Cognitive Behavioral Therapy helps you see the connection between how you think, how you feel, and what you do. Change one — and the others start to shift too. It's that interconnected.
when all three shift, everything shifts
Thoughts
Spot the patterns keeping you stuck. Learn to question them with curiosity, not judgment.
Feelings
Understand where your emotions come from and how to move through them — not around them.
Behaviors
Replace the habits that drain you with ones that actually support your life.
there's something powerful about
not going it alone.
Individual therapy is valuable. But a group adds something different — the lived experience of people who genuinely get it. That's not something a workbook can replicate.
You realize you're not alone in what you're feeling — and that matters more than you might expect.
Hearing others' experiences helps you see your own patterns in a completely new light.
Shared accountability makes it easier to show up and do the work, week after week.
You practice new skills in a safe, low-stakes space before taking them into real life.
built for
real connection.
When
Saturdays 9 AM
Weekly for 6 weeks
Where
Zoom
From your own home
Group size
3–5 people
Intentionally small
Session length
90 minutes
Paced, never rushed
Who it's for
Adults 18+ in AZ
Anxiety, depression, stress
Led by
ClearWaves Counseling
Warm, evidence-based care
what we'll
explore together.
Each week builds on the last. By week six you leave with a real toolkit — not just information, but practiced skills.
Welcome & the CBT foundation
Orient to the group, build trust, and introduce the CBT model — thoughts, feelings, behaviors.
Catching unhelpful thoughts
Identify automatic negative thoughts and cognitive distortions — with curiosity, not self-criticism.
Challenging & reframing
Move from noticing distorted thoughts to gently questioning and replacing them.
Behavior & coping skills
Explore how avoidance keeps distress alive and build a coping toolkit that actually fits your life.
Core beliefs & deeper patterns
Connect surface-level thoughts to the deeper beliefs underneath — and begin to challenge them.
Building resilience & looking ahead
Celebrate your progress and leave with a personal plan for life after the group.
structured,
but never rigid.
Each 90-minute session has a rhythm that gives you consistency without feeling like a class. There is always room to breathe.
0–10 min
Welcome & check-in
A brief round-robin — one word or one sentence on how you're arriving. No pressure.
10–20 min
Homework review
Share what you noticed. What you observed matters more than whether you did it "right."
20–45 min
Skill teaching
Learn the week's concept together in a conversational way. Questions welcome — this isn't a lecture.
45–70 min
Group practice
Apply what you just learned. Thought records, reflections, group activities. This is where it happens.
70–80 min
Between-session practice
Small, doable homework tied directly to what you just learned.
80–90 min
Closing round & grounding
One takeaway each, then a grounding practice to transition out of the session gently.
simple, transparent pricing.
Limited time
$225
for the full 6-week group
Regular rate
$275
for the full 6-week group
Per session
~$46
at early bird — less than most co-pays
you don't have to
figure out your mind
alone.
Change is possible.
And it starts with one small step.
We'd be honored to walk alongside you.