Life Journey 2/11/26 Life Journey 2/11/26

CBT Therapy: A Practical Guide for Young Adults Trying to Figure Life Out.

Written by: Kyrsti Lueck

If you’ve ever caught yourself spiraling over a text message, assuming the worst about a situation, or feeling stuck in habits you know aren’t helping, you’re not alone. Being a young adult comes with a lot of pressure — school, work, relationships, identity, the future — and sometimes your brain feels like it’s running its own chaotic group chat.

That’s where Cognitive Behavioral Therapy (CBT) comes in. It’s one of the most widely used forms of therapy today, and for good reason: it’s practical, structured, and focused on helping you understand what’s going on inside your head so you can actually do something about it.

Let’s break it down in a way that makes sense for real life.

What Even Is CBT?

CBT is a type of talk therapy built on a simple idea: your thoughts, feelings, and behaviors are all connected. When one of them gets out of balance — like when your thoughts go into “everything is terrible” mode — it can affect how you feel and what you do.

CBT helps you:

Notice unhelpful thought patterns
Understand how those thoughts influence your emotions
Learn new ways to respond so you’re not stuck in the same loops

It’s less about digging into your childhood for hours and more about figuring out what’s happening right now and how to move forward.

How CBT Actually Works

CBT is collaborative — you and your therapist work together like teammates. You’ll look at specific situations that trigger stress or anxiety, break them down, and learn tools to handle them differently.

Some things you might do in CBT:

Identify automatic thoughts (the ones that pop up without you even noticing)
Challenge thoughts that are exaggerated or unhelpful
Practice new behaviors that support your goals
Try small experiments in your daily life to see what actually works

There’s usually “homework,” but don’t worry — it’s not like school. It’s more like practicing a skill so it becomes second nature.

Common CBT Techniques (That Don’t Feel Like Therapy Homework)

Here are a few tools you might use:

Cognitive restructuring: Learning to question thoughts like “Everyone hates me” or “I’m going to fail no matter what.”
Behavioral activation: Doing small, meaningful activities to help lift your mood when you feel stuck.
Exposure strategies: Gradually facing things that make you anxious, at a pace that feels manageable.
Thought records: Writing down situations and your reactions so you can understand patterns.
Skills training: Building practical tools like problem‑solving or communication skills.

These techniques aren’t about forcing positivity — they’re about accuracy and balance.

What CBT Can Help With

CBT is used for a wide range of challenges young adults commonly face, including:

Anxiety
Depression
Stress
Social anxiety
Phobias
OCD
PTSD
Insomnia
Chronic pain

It’s also helpful if you’re dealing with big life transitions or just want to understand yourself better.

What a Typical CBT Session Looks Like

A session might include:

Checking in on how you’ve been feeling
Reviewing anything you practiced between sessions
Learning a new skill or strategy
Talking through a recent situation that was tough
Making a plan for what to try next

It’s structured, but not rigid — you’re still in control of what you want to focus on.

Why Young Adults Often Like CBT

It’s practical. You learn tools you can use in real life, not just in the therapy room.
It’s usually short‑term. Many people see progress in weeks or months.
It’s evidence‑based. There’s a lot of research behind it.
It builds independence. The goal is to help you become your own therapist over time.

Common Misconceptions About CBT

Let’s clear up a few myths:

It’s not “just positive thinking.” It’s about realistic thinking.
It’s not one‑size‑fits‑all. A good therapist adapts it to your personality and goals.
It doesn’t ignore your past. It just focuses on what’s most useful for you right now.
It’s not a quick fix. It takes practice, but the skills stick with you.

How to Get Started With CBT

If you’re curious about trying CBT, here are a few steps:

Look for a therapist who specifically mentions CBT in their approach.
During a consultation, ask how they structure sessions and what tools they use.
Explore reputable self‑help resources if you want to dip your toe in first.
Remember: it’s okay to try a therapist and decide they’re not the right fit. That’s part of the process.

Final Thoughts

CBT isn’t magic, but it is empowering. It gives you a way to understand your mind, challenge the thoughts that drag you down, and build habits that support the life you want. If you’re navigating the ups and downs of young adulthood, CBT can be a solid tool in your mental‑health toolkit.

***This content is for informational purposes only and is not intended to replace professional therapy, therapeutic advice, or serve as a basis for diagnosis.

Life Journey 1/5/26 Life Journey 1/5/26

Living with & learning about ADHD

Written by: Kyrsti Lueck

Lately, when I hear people open up about their challenges with ADHD and their efforts to understand why certain tasks can feel so difficult, I’m struck by how often the same feeling surfaces again and again—confusion. Some adults described it as being “scatterbrained” or becoming confused as to why they just aren’t able to finish a simple task, others thought it was just about kids who couldn’t sit still, and a few even dismissed it as laziness. Over time, I realized that ADHD is something that many people struggle with—not just the symptoms themselves, but also the misunderstanding that surrounds it. That’s why I wanted this first blog to focus on ADHD.

ADHD, or Attention-Deficit/Hyperactivity Disorder, isn’t about being lazy or careless. It’s a difference in how the brain manages attention, impulses, and energy. For some, it shows up as forgetfulness and disorganization; for others, it’s restlessness and impulsivity. And for many, it’s a mix of both.

I remember a friend telling me, “It feels like my brain is a TV with 100 channels playing at once, and I don’t always get to choose which one I’m watching.” That really stuck with me, because it captures the lived experience better than any textbook definition can and shows just how hard the brain tries to work at all times.

One of the hardest parts about ADHD isn’t the symptoms—it’s the stigma. I’ve heard so many people say: “You just need to try harder”, “Everyone gets distracted sometimes”, and “It’s just an excuse” because many people have a hard time understanding it, but ADHD isn’t about how much effort you may give to a certain task or really anything at all. In fact, many people with ADHD put in extra effort just to keep up with everyday tasks. The problem isn’t motivation—it’s regulation. That’s a huge difference.

Think about trying to meet a deadline or even just getting ready for a day out and about when your mind keeps jumping to five other things at once. Or imagine forgetting an important appointment you’ve had planned for months, not because you don’t care, but because your brain struggles to hold onto details small or big. These challenges can affect school, work, and relationships. This can very well impact one's self-esteem. People with ADHD often feel like they’re “not good enough,” when in reality, they’re working twice as hard behind the scenes.

Something that doesn’t get talked about enough with ADHD is how many people are diagnosed with ADHD later in life. For years, ADHD was thought of as a childhood condition, so adults often went unnoticed or thought they just grew out of it. Many just simply believe they are “bad at focusing” or “too disorganized,” without realizing there is a neurological reason behind it that could be helped.

Late diagnosis can bring mixed emotions for most adults:

Relief: finally having an explanation for lifelong struggles.

Grief: wondering how life might have been different with earlier support.

Hope: knowing that it’s never too late to learn strategies and thrive.

I’ve heard adults describe the moment of diagnosis as “putting puzzle pieces together.” Suddenly, their past makes sense—the missed deadlines, the messy desks, the restless energy. And with that understanding comes the chance to move forward with compassion instead of self-criticism.

Here’s the part that doesn’t get talked about enough: ADHD also comes with strengths.

Creativity: ADHD minds often see connections others miss.

Hyperfocus: When something sparks interest, the ability to dive in deeply can be incredible.

Energy: That enthusiasm can light up a room and inspire others.

People with ADHD can come up with solutions no one else would have thought of, simply because their brains work differently.

Managing ADHD isn’t about “fixing” someone—it’s about finding strategies that work. Therapy and coaching can help build routines and self-compassion. Medication is one option, but not the only one. Tools like planners, apps, and your phones reminders can make a huge difference. And perhaps most importantly, community support helps people feel less alone.

The more openly we talk about ADHD, the less space there is for stigma to take root. Every conversation chips away at old misconceptions and makes room for a more accurate, compassionate understanding. Awareness doesn’t just educate—it empowers. It helps people recognize that ADHD isn’t a personal failure or a character flaw; it’s a neurological difference that shapes how someone experiences the world. And when that difference is met with understanding, patience, and the right support, people with ADHD don’t just get by—they thrive. Their strengths, whether in creativity, problem‑solving, hyperfocus, or unconventional thinking, have the chance to shine in ways that benefit not only themselves but the communities around them.

ADHD is far more than a diagnosis written on paper. It’s a lived experience that can be messy, nonlinear, and challenging, but also vibrant, imaginative, and full of resilience. For some, the journey begins in childhood, navigating school systems that may not fully understand them. For others, the realization comes in adulthood, bringing clarity to years of feeling “different” without knowing why. No matter when the diagnosis happens, the path forward is about learning, adapting, and embracing the unique rhythm of your mind—finding strategies that work for you, celebrating progress, and giving yourself grace along the way.

By sharing personal stories, listening to diverse experiences, and challenging outdated assumptions, we create a culture where people with ADHD feel seen rather than judged. Each honest conversation helps build a world where ADHD is understood, accepted, and supported—a world where differences are not just tolerated but valued.