OceanWise Psychological Services

Cognitive Behavioral Therapy in San Diego, CA

Helping young professionals and adults overcome anxiety, self-doubt, and unresolved pain so they can live with more peace, purpose, and confidence in San Diego.

Book Free 15 Min Consultation

The Thoughts Won’t Stop and You’re Exhausted

When your mind won’t give you a break

Some days, you feel numb. Other days, the panic hits before you even get out of bed. You might look fine from the outside, but inside, it feels like everything’s falling apart. You overthink everything. You're constantly replaying past conversations or bracing for something to go wrong. You've been through things you’ve never fully dealt with, and now it’s showing up as anxiety, burnout, or this heavy sadness you can’t shake.


You're frustrated. You’ve tried therapy before, but it felt like talking in circles. No direction. No change. You want more than just being heard, you want tools that actually help. You're scared that if something doesn’t shift soon, you’ll keep living in this loop of self-doubt and emotional chaos.

You want to feel like yourself again, or maybe, for the first time, figure out who that really is.

Services List

You don't have to figure this out alone

I'm here to help.

Let's talk!

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ADDRESS:

3344 4th Avenue, San Diego, California 92103, United States

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A structured path to feeling better

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy, or CBT, is a structured and practical approach that helps you understand how your thoughts, feelings, and behaviors are connected. It’s not about digging endlessly into your past. Instead, it focuses on what’s happening now and gives you tools to change what isn’t working. You’ll learn how to spot unhelpful thinking patterns, shift your mindset, and handle emotions in ways that feel healthier.


I use CBT to help you feel more in control of your mental and emotional life. It’s direct, goal-focused, and collaborative. You’ll walk away with strategies you can actually use. Together, we’ll figure out what’s keeping you stuck and build a plan that helps you move toward feeling lighter, more stable, and more like you again.

Book Free 15 Min Consultation

OceanWise Psychological Services

Why Choose Me for Cognitive Behavioral Therapy?

I’m Ryan Dumke, a board-certified clinical psychologist.

With over 12 years of experience and board certification in clinical psychology, I’ve worked with people from all walks of life, including those in high-pressure careers, who are tired of struggling alone. I specialize in CBT because I believe in giving clients more than just a space to talk. I believe in giving you the tools to change.


I take a direct but relaxed approach. My clients often say they appreciate that I don’t just sit there and nod, I guide, offer honest feedback, and help you find real solutions. This isn’t about “fixing” you. It’s about helping you understand yourself better, manage your emotions, and start living in a way that feels meaningful to you.


We’ll use CBT to quiet the mental noise, shift the patterns that keep you stuck, and help you feel more calm and in control.

What you can start feeling again

Benefits of Cognitive Behavioral Therapy

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Better Emotional Control

Learn how to manage strong emotions and respond in ways that feel calmer and more balanced.

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Clearer Thinking Patterns

Challenge negative thoughts and replace them with more realistic, supportive ones.

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Real-Life Coping Skills

Get practical tools to handle stress, anxiety, and tough situations with more confidence.

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Long-Term Relief

Experience lasting change by addressing the root patterns behind your symptoms.

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More Confidence

Build trust in yourself by learning how to handle challenges and setbacks effectively.

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Improved Daily Functioning

Feel more focused, motivated, and present in your day-to-day life.

Change doesn’t have to wait

There’s Still Time to Turn Things Around

If you avoid dealing with what’s going on, the stress and sadness can keep growing, showing up in more areas of your life. But with support, you can stop just surviving and start building something better. CBT gives you a real chance to shift your mindset, feel more in control, and reconnect with who you want to be.

Book Free 15 Min Consultation

the process

Take the First Step Toward Changing How You Think and Feel

Step 1

Book a Free Consultation

We’ll talk briefly about what’s been weighing on you and how CBT can help you feel more in control again.

Step 2

Complete Your Intake

You’ll fill out your forms online. Then we’ll meet to dig into what’s keeping you stuck and where you want to go.

Step 3

Start Working Together

In sessions, you’ll learn how to challenge unhelpful thoughts, manage emotions, and build tools to handle life more effectively.

What life can start to feel like

You Handle Things Without Falling Apart

You wake up and your mind isn’t racing. You feel calm enough to enjoy a slow morning, maybe even excited about the day ahead. You handle stress without spiraling. You start to feel more connected in your relationships. You feel more like yourself, clearer, lighter, more capable.


Over time, you notice that old patterns don’t hold the same power. You’ve got tools now. You know how to challenge the thoughts that once overwhelmed you. You feel more grounded in who you are and what you want. It’s not about being perfect. It’s about having the space to grow, heal, and live with more clarity and self-respect.

Book Free 15 Min Consultation

FAQs

Frequently Asked Questions about Cognitive Behavioral Therapy

Browse our frequently asked questions for detailed insights into our Cognitive Behavioral Therapy services, scheduling, and therapeutic approaches. Find answers to common queries to ease your journey toward healing and growth.

  • What is CBT, and how does it work?

    CBT helps you understand the connection between your thoughts, feelings, and actions. Together, we’ll identify patterns that may be holding you back and work on practical strategies to change them. It’s about learning tools you can use in your daily life to feel better.

  • How do I know if CBT is right for me?

    If you’re ready to focus on the present, solve problems, and learn skills to manage challenges, CBT could be a great fit. We’ll talk about your goals and see if this approach matches what you’re looking for.

  • How long does CBT usually take?

    CBT is typically short-term, often lasting 8–20 sessions. The exact length depends on your goals and progress. We’ll regularly check in to make sure we’re on track.

  • What happens during a typical CBT session?

    We’ll talk about what’s been going on for you recently and explore how your thoughts and behaviors are affecting your feelings. You’ll leave with insights or tools to practice between sessions.

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Start Reclaiming Your Mind

Negative thoughts can take over your focus, energy, and sense of control. CBT helps you start shifting that, one step at a time.