cognitive behavior therapy
Reframe your relationship with worry, rumination, and mental habits that keep you stuck.
If you often feel trapped in your head, overthinking, second-guessing, or trying to mentally “figure it out”, you’re not alone.
Metacognitive Therapy (MCT) is a structured, evidence-based approach designed to help people get unstuck from patterns of worry and rumination. It works by changing the way you relate to your thoughts—so they no longer control your mood, behavior, or sense of self.
What is Metacognitive Therapy (MCT)?
Metacognitive Therapy helps you understand and change the processes that keep anxious or intrusive thoughts going. Unlike traditional cognitive therapy, which focuses on the content of thoughts, MCT helps you step back and shift your thinking habits—things like excessive worry, threat monitoring, and checking for certainty.
You’ll learn how to:
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Let go of mental strategies that backfire (like analyzing, ruminating, or avoiding)
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Unhook from distressing thoughts without needing to challenge or argue with them
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Shift your attention away from internal chatter and back to the present
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Build trust in your ability to tolerate uncertainty
What Kinds of Issues Can MCT Help With?
MCT has strong research support for a wide range of anxiety and mood concerns. It’s especially helpful if you:
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Struggle with chronic worry or “what if” thinking
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Feel like your mind is constantly scanning for danger or problems
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Get stuck in repetitive thinking, like mental checking or rumination
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Have intrusive thoughts and spend a lot of time trying to neutralize them
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Feel frustrated by how often you’re “in your head”
I offer Metacognitive Therapy to clients in San Jose and throughout California for concerns including:
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Generalized Anxiety Disorder (GAD)
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Social Anxiety
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Health Anxiety / Hypochondriasis
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OCD (including intrusive thoughts and mental rituals)
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Postpartum Anxiety and OCD
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Depression
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Perfectionism and Overthinking
What to Expect in Metacognitive Therapy
MCT is present-focused and goal-oriented. In session, we’ll work together to:
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Identify your unhelpful metacognitive beliefs—like “Worrying keeps me safe” or “I have to think this through until I feel certain”
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Learn techniques like attention training and detached mindfulness
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Reduce safety behaviors like reassurance-seeking, mental checking, or avoiding triggers
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Build flexible, confident responses to intrusive or distressing thoughts
Unlike some traditional therapy models, we don’t spend a lot of time digging into your past or analyzing every thought. Instead, you’ll develop a new relationship with your mind—one that’s less reactive, more intentional, and deeply empowering.
Is Metacognitive Therapy Right for You?
Many of my clients are high-achieving, thoughtful individuals who are very aware of their thoughts—but still feel stuck. You might have tried other therapies like CBT, mindfulness, or even ERP and found some relief—but continue to get pulled back into worry or analysis.
MCT can be a helpful next step if you want:
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A new framework for understanding why you overthink
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Concrete tools for getting unhooked from worry and rumination
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A structured approach that focuses on change, not just insight
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To spend less time analyzing your thoughts and more time living your life
Metacognitive Therapy in San Jose or Online Throughout California
Whether you’re in the South Bay Area (San Jose, Santa Clara, Campbell, Cupertino) or anywhere else in California, I offer both in-person and online therapy for anxiety, OCD, and related concerns.
If Metacognitive Therapy sounds like it could be a good fit, I’d be happy to talk more about how I work and what to expect.
Reach out today to schedule a free consultation or first session.
Getting Started with Metacognitive Therapy
About CAITLYN
I am a licensed marriage and family therapist with a master’s degree in clinical psychology. I have been working as a therapist since 2009, specializing in Cognitive Behavior Therapy for anxiety disorders and obsessive compulsive disorders. Before starting my own practice in 2021 I worked at a specialty anxiety/OCD group practice for many years, as well as community mental health, and school settings.
My practice is located in Campbell, CA in the South SF Bay Area, near San Jose, Los Gatos, Saratoga, Los Altos, Mountain View, Sunnyvale and Cupertino.
I have been working primarily with clients struggling with anxiety since 2012. Read more about my speciality training here.
My approach to anxiety and OCD treatment is compassionate and personalized. This work is challenging but we will go at your pace and focus on the symptoms that are getting in the way of your life.
Ready to get started or have more questions?
