Acceptance & Commitment Therapy
ACT is a form of CBT that focuses on helping individuals develop psychological flexibility by accepting their thoughts and feelings rather than trying to control or avoid them. It emphasizes living in the present moment and taking action in alignment with one’s values, even in the presence of discomfort or difficult emotions. Individuals learn to stop viewing “negative” emotions as something that needs to be fixed or changed, but rather incorporate and experience them as a part of life. ACT is shown to be effective in treating a range of concerns including anxiety disorders, depression, OCD, addictions, stress management, and eating disorders.
Art Therapy
Art therapy is an alternative to traditional talk therapy, in which art making is used as a vehicle for self-expression, self-discovery, or self-soothing. Sometimes, the art is used to tell a story, or gain a deeper understanding of an issue, while other times, the art is the tool for relaxation and mindfulness. Art therapy, in its truest sense, can only be practiced under the guidance of a trained art therapist. Art therapy has been known to support clients with a range of issues, but has been particularly effective for developmental disabilities, grief, body image and self-esteem, personality disorders, and trauma healing. No art experience required!
Cognitive Behavioral Therapy
CBT focuses on understanding and changing the patterns of thinking and behavior that contribute to psychological distress. CBT is based on the belief that our thoughts, feelings, and behaviors are interconnected and, through the identification and challenging of unhelpful patterns, individuals can learn more adaptive coping techniques. This is a goal-oriented approach and has been shown to be effective for a range of concerns including depression, anxiety disorders, addiction, low self-worth, and eating disorders.
Dialectical Behavior Therapy
DBT is adapted from CBT and emphasizes acceptance of thoughts and behaviors in order to help regulate emotions and cope with distress. DBT strikes a balance between the validation of experiences and encouraging a change in behavior in order to improve overall well-being and functioning. DBT methods include skills training, mindfulness, and problem-solving. DBT was originally designed as a treatment model for Borderline Personality Disorder, but can be an effective tool for anyone struggling with emotion regulation and impulsivity.
EYE MOVEMENT DESENSITIZATION & REPROCESSING (EMDR)
EMDR is a therapeutic approach designed to alleviate the distress associated with traumatic memories and other distressing life experiences. EMDR utilizes bilateral stimulation, such as eye movements, hand taps, or auditory tones, to stimulate both hemispheres of the brain while the client focuses on a specific traumatic memory or distressing event. During the stimulation the individual brings into awareness emotionally disturbing memories in brief sequences while being guided by the therapist. This process facilitates the creation of new associations between the traumatic memory and more adaptive memories or information. As a result, clients may experience a reduction in the emotional intensity, negative beliefs, and physiological reactions associated with the traumatic memory. EMDR is primarily used to treat post-traumatic stress disorder (PTSD), but can also be applied to anxiety disorders, phobias, depression, and grief.
Family-Based Therapy (FBT)
FBT was designed to treat eating disorders and is based on the belief that families can play a pivotal role in fostering a supportive environment for recovery. FBT is shown to be effective in interrupting eating disorder behaviors such as restriction, binge eating, and purging, while also helping to achieve weight restoration and medical stability. FBT can also help the adolescent increase their food variety while challenging food rules. FBT is conducted in three phases which include the entire family. Phase one gives parents full control over all food choices and involves the plating of meals enjoyed by the adolescent prior to the eating disorder. Phase two integrates control and choice back to the adolescent slowly and Phase three gives all food choices back to the adolescent. FBT empowers parents to bring about recovery in their child through a pragmatic approach. Throughout treatment, the eating disorder is externalized from the adolescent and an agnostic view is taken for the cause of the illness.
Health at Every Size (HAES)
Health at Every Size (HAES) is an approach to well-being that emphasizes self-acceptance, body positivity, and adopting healthy habits rather than focusing on weight loss or achieving a specific body size. This approach encourages body respect regardless of size and shape, intuitive eating through body cues for nourishment, physical activity that evokes happiness, the celebration of natural diversity in bodies, and the enhancement of overall health. HAES aligned clinicians understand that health encompasses all facets of life, and body size does not define health or well-being.
Intuitive Eating
Intuitive eating focuses on listening to and honoring the body’s natural cues for hunger, fullness, and satisfaction. Intuitive eating encourages mindfulness and connection with the body while making peace with food. It rejects the notion of “good” and “bad” foods and instead promotes eating food that feels right for your mind and body. This approach challenges negative thoughts about food and self-worth, encourages the enjoyment of all food types without guilt, rejects the diet mentality, appreciates the body, and frames eating and exercise as parts of life that bring about joy and satisfaction. Intuitive eating gives you the power and trust to provide for your body and mind in a way that brings about satisfaction and joy.
Internal Family Systems
IFS views individuals as being made up of multiple sub-personalities or “parts” within their overall mental system. The individual parts are organized into one system which can be in harmony or conflict with one another. The sub-personalities can consist of painful emotions such as anger or shame, as well as parts that try to protect the person from the painful emotions. Therapists utilizing IFS help clients explore and understand their internal dynamics and facilitate communication between the differing parts. This practice promotes self-awareness, healing, and the restoration of mental balance. IFS can also be used to demonstrate that painful experiences and emotions are simply one part of us, and do not make up our entire being. This approach has been particularly useful in working with trauma, depression, anxiety and phobias, and chronic pain or illness.
Mindfulness- Based Therapy
Mindfulness-based therapy integrates principles of mindfulness, a practice rooted in Buddhist traditions, into therapeutic interventions. It involves cultivating non-judgmental awareness of present-moment experiences, including thoughts, emotions, bodily sensations, and the surrounding environment. This approach emphasizes the development of mindfulness skills through meditation, breathwork, and body scanning exercises. Using these tools, the client learns to be present, break away from disruptive thought patterns, promote emotional regulation, and accept one’s experiences. By observing thoughts and feelings without attachment or judgment, individuals learn to respond to challenging situations with greater clarity, compassion, and resilience. Mindfulness based therapies were designed to treat depression, but have been expanded to treat a range of concerns such as anxiety disorders, stress, trauma, mood disorders, additions, and chronic pain.
Motivational Interviewing
Motivational Interviewing is a collaborative, goal-oriented counseling approach designed to help individuals explore and resolve ambivalence towards change. It is a practical and short-term process that is empathetic to the difficulties of change while aiming to evoke intrinsic motivation and commitment to positive behavioral shifts. Therapists use empathetic listening, reflective questioning, and affirmations to support clients in exploring their values, goals, and concerns. Rather than imposing advice or directives, motivational interviewing fosters client autonomy and self-efficacy, empowering individuals to identify and work towards their own solutions. Motivational Interviewing is most often used to treat addictions and the management of physical illness, but can also be effective in stress management and any situation that is preventing someone from making healthier choices for themselves.
Narrative Therapy
Narrative therapy is a person-centered form of therapy that views people as the authors of their own stories. It views the person and their identity as external from their struggles. As individuals distance themselves from their challenges, they are encouraged to rewrite their narratives to highlight strengths, values, and alternative perspectives. The goal is to help individuals identify and challenge dominant or negative narratives, develop a more empowering self-narrative, and navigate their lives in a way that aligns with their preferred stories and identities. Narrative therapy is beneficial for a wide range of concerns including depression, anxiety, trauma, anger, eating disorders, and addictions.
Gottman Method (Couples Therapy)
The Gottman Method of couples therapy is an approach developed by Drs. John and Julie Gottman who are clinical psychologists and relationship experts. The method is grounded in extensive research and is based on the sound relationship house theory. The theory explains that a healthy relationship is like a house that needs a strong foundation and supportive structure which includes components such as trust, commitment, a positive perspective, and shared goals. During therapy, couples are empowered to improve communication, enhance friendship and intimacy, manage conflicts constructively through positive interactions, promote shared meaning in the relationship, and create changes to enhance shared goals. Skills such as active listening, expressing needs, problem-solving, empathizing, emotional awareness, and emotional regulation are taught to help couples resolve conflict and deepen their connection. Sessions are structured to focus on both immediate issues and long-term relationship goals. The Gottman Method is beneficial for couples experiencing frequent conflict or arguments, poor communication, emotional distance, and/or specific problems such as money, parenting, or infidelity.