Therapy Approaches

Acceptance and Commitment Therapy (ACT) is a therapeutic approach that combines mindfulness and acceptance techniques with strategies for commitment and behavior change. It helps individuals embrace their thoughts, emotions, and sensations, rather than avoiding or trying to control them. The focus is not on changing external circumstances, but on empowering individuals to take control of their responses and actions.

ACT is effective for addressing a range of mental health challenges, such as trauma, chronic pain, eating disorders, OCD, anxiety, depression, and stress. It also serves as a powerful tool for enhancing overall well-being.

Through therapy, you’ll build confidence in your ability to experience and manage difficult thoughts and emotions without the need to control or suppress them.

Attachment-based therapy is a form of psychotherapy that focuses on understanding and healing the emotional bonds formed in early childhood, particularly between a child and their primary caregivers. It is based on the idea that early attachment experiences shape how individuals perceive relationships and manage emotions throughout life. The therapy aims to help clients develop healthier, more secure attachments by exploring past relational patterns, improving emotional regulation, and fostering stronger, more trusting relationships. Attachment-based therapy is often used to treat issues such as anxiety, depression, trauma, and difficulties in relationships. It emphasizes the importance of a safe, supportive therapeutic relationship to facilitate healing and growth.

Cognitive Behavioral Therapy (CBT) is a goal-oriented, structured form of psychotherapy that focuses on identifying and changing negative thought patterns and behaviors that contribute to emotional distress. The therapy is based on the idea that our thoughts, emotions, and behaviors are interconnected, and by altering negative or distorted thinking, we can improve emotional well-being and behavior. CBT helps individuals recognize unhelpful thought patterns (like catastrophizing or overgeneralizing) and replace them with more balanced, realistic thoughts. It is widely used to treat a variety of mental health conditions, including anxiety, depression, PTSD, and stress, and typically involves practical techniques such as cognitive restructuring, behavioral activation, and problem-solving.

Compassion-Focused Therapy (CFT) is a therapeutic approach that integrates cognitive-behavioral techniques with practices aimed at cultivating self-compassion and compassion for others. Developed by Paul Gilbert, CFT focuses on helping individuals overcome shame, self-criticism, and negative self-judgments by fostering a kind, understanding, and non-judgmental relationship with themselves. It emphasizes the importance of developing the "compassionate mind" to regulate difficult emotions, reduce anxiety, and promote emotional well-being. CFT is particularly effective for those struggling with issues like depression, anxiety, trauma, and chronic shame. It encourages people to recognize their inherent worth and treat themselves with the same care and understanding they would offer a loved one.

Emotion-Focused Therapy (EFT) is a therapeutic approach that emphasizes the role of emotions in psychological healing and personal growth. It is based on the idea that emotions are vital sources of information that guide behavior and shape relationships. EFT helps individuals become more aware of, understand, and process their emotions in a healthy way. It focuses on exploring emotional experiences, particularly those that are blocked or suppressed, and works to transform negative emotional patterns into more adaptive ones. In therapy, clients are encouraged to express and process their feelings in a safe, supportive environment, which can lead to greater emotional resilience and improved interpersonal connections. EFT is particularly effective for treating depression, anxiety, trauma, and relationship issues, as well as fostering emotional awareness and self-compassion.

Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy approach designed to help individuals process and heal from traumatic experiences. It is based on the idea that trauma can lead to distressing memories that are not properly processed, which can contribute to symptoms of PTSD, anxiety, and other emotional difficulties. EMDR uses a structured eight-phase approach that incorporates bilateral stimulation (usually through guided eye movements) to help reprocess these memories and reduce their emotional charge.

During EMDR therapy, clients recall traumatic events while engaging in these eye movements, allowing the brain to reprocess the memories in a way that reduces their emotional intensity and helps integrate them into a more adaptive perspective. EMDR therapy aims to reduce distressing symptoms, improve emotional regulation, and restore a sense of safety and well-being. EMDR is particularly effective for trauma and PTSD but can also be used to address anxiety, phobias, depression, and other emotional challenges.

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Gottman Therapy, developed by Drs. John and Julie Schwartz Gottman, is a research-based approach to couples counseling that focuses on strengthening relationships and improving communication. The therapy emphasizes managing conflict, fostering emotional intimacy, and building trust and respect between partners.

Central to the Gottman Method is the identification of harmful behaviors, known as the "Four Horsemen" (criticism, contempt, defensiveness, and stonewalling), which can erode relationships. The therapy provides practical tools to counter these behaviors and encourages healthier communication patterns, empathy, and connection.

Gottman Therapy also helps couples create shared meaning in their relationship, aligning values and supporting each other's dreams. It aims to improve understanding, resolve conflicts constructively, and deepen the emotional bond, making it effective for addressing communication issues, emotional disconnection, and relationship challenges.

Humanistic therapy is a therapeutic approach that emphasizes personal growth, self-actualization, and the inherent value of the individual. It focuses on helping clients develop a deeper understanding of themselves, their emotions, and their potential. Rooted in the work of figures like Carl Rogers and Abraham Maslow, humanistic therapy emphasizes the importance of the therapeutic relationship, offering a non-judgmental, empathetic, and accepting environment where clients feel safe to explore their thoughts and feelings.

The approach believes that people have the ability to make positive choices and change, and that achieving self-awareness and self-acceptance leads to greater fulfillment and well-being. Techniques used in humanistic therapy often include active listening, empathy, and reflection, with a focus on the present moment and the client's subjective experience. Humanistic therapy is often used to address issues like anxiety, depression, low self-esteem, and relationship difficulties, fostering personal empowerment and growth.

Internal Family Systems (IFS) is a therapeutic model developed by Richard Schwartz that views the mind as made up of multiple "parts" or subpersonalities, each with its own thoughts, feelings, and behaviors. These parts often represent different aspects of a person's experience, such as an inner critic, a perfectionist part or a procrastinator part. Some parts carry wounds and other parts are in protector roles (i.e., protecting other parts). Parts can sometimes be in conflict with one another. The goal of IFS therapy is to help clients understand, integrate, and heal these parts, leading to greater internal harmony and emotional well-being.

IFS operates on the belief that each person has a core "Self" that is compassionate, wise, and capable of leading the healing process. In therapy, clients learn to access this Self and interact with their parts in a non-judgmental, understanding way. The process involves unburdening parts from past traumas and allowing them to adopt healthier roles, resulting in improved mental health, self-acceptance, and relational dynamics.

IFS is particularly effective for addressing trauma, anxiety, depression, and issues related to self-esteem, as it helps individuals create a balanced and compassionate relationship with all parts of themselves. It can also be used for personal growth, self-understanding, and self-development.

Intuitive Eating counselling is a therapeutic approach that encourages individuals to rebuild a healthy relationship with food by listening to their body's natural hunger and fullness cues, rather than following restrictive diets or external rules. Developed by Evelyn Tribole and Elyse Resch, this approach promotes self-trust, body acceptance, and emotional awareness around eating.

The core principles of Intuitive Eating involve rejecting the diet mentality, making peace with food, and allowing yourself to enjoy eating without guilt or judgment. It focuses on healing from disordered eating behaviours, such as overeating, binge eating, or chronic dieting, by helping clients reconnect with their body's internal signals and develop a balanced approach to nourishment.

Counseling sessions often help individuals explore emotional triggers around eating, challenge harmful beliefs about food and body image, and cultivate a more compassionate, mindful approach to eating. Intuitive Eating is effective for those looking to move away from diet culture as well as those struggling with eating disorders, body dissatisfaction, and issues like emotional eating, helping them achieve greater well-being and a more positive relationship with food.

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Mindfulness-based therapy is a therapeutic approach that integrates mindfulness practices, such as focused attention, awareness, and acceptance of the present moment, into the healing process. It emphasizes observing thoughts, feelings, and sensations without judgment or attachment, allowing individuals to gain greater clarity and reduce emotional reactivity.

Mindfulness-based therapies, like Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), aim to help clients develop greater awareness of their mental and emotional states, improve emotional regulation, and reduce stress, anxiety, depression, and other mental health challenges. By cultivating mindfulness, clients learn to respond to difficult emotions and situations in a more balanced, grounded way, rather than reacting impulsively or getting caught up in negative thought patterns.

Mindfulness-based therapy encourages clients to focus on the present moment, enhancing self-compassion and acceptance, which can lead to improved mental well-being and greater resilience in daily life. It is often used to treat conditions like anxiety, depression, PTSD, and chronic pain, while also promoting overall well-being and mindfulness in daily living.

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Narrative therapy is a therapeutic approach that views individuals as the authors of their own stories. It focuses on helping people reshape the narratives they tell about themselves, their problems, and their lives. The central idea is that our identities are shaped by the stories we construct, and by changing the way we interpret our experiences, we can transform our sense of self and how we approach challenges.

In narrative therapy, the therapist collaborates with the client to explore and deconstruct problematic stories that may be limiting or distressing, such as feelings of powerlessness, shame, or failure. The goal is to externalize the problem—seeing it as separate from the person—and empower clients to rewrite their narratives in a way that aligns with their values, strengths, and aspirations.

This approach is particularly effective for addressing issues like depression, anxiety, trauma, and relationship problems. It helps individuals regain agency, develop a clearer sense of identity, and find new meanings in their experiences, ultimately fostering greater resilience and well-being.

Pleasure Positive Therapy is a therapeutic approach that focuses on helping individuals prioritize and embrace pleasure as a vital part of their well-being. It encourages clients to reconnect with activities, experiences, and relationships that bring them joy, satisfaction, and fulfillment, promoting a positive, life-affirming attitude. The therapy aims to help individuals overcome barriers to pleasure, such as guilt, shame, or negative beliefs about their desires, and to foster a healthier relationship with their own needs and wants.

At its core, Pleasure Positive Therapy encourages self-compassion and emphasizes that pleasure is not something to be earned or restricted, but an important and natural part of living a balanced life. This approach can be particularly helpful for those dealing with stress, depression, or burnout, as it helps to enhance overall well-being by rediscovering sources of pleasure and creating a more positive outlook on life.

Ultimately, the goal of Pleasure Positive Therapy is to support individuals in living more joyfully, cultivating a deeper sense of personal fulfillment, and embracing pleasure without guilt or shame.

Polyvagal Therapy is a therapeutic approach based on the Polyvagal Theory, developed by Dr. Stephen Porges, which focuses on the role of the autonomic nervous system (ANS) in emotional regulation, trauma, and healing. According to this theory, the vagus nerve, a key component of the parasympathetic nervous system, plays a central role in how we respond to stress, danger, and social interactions.

Polyvagal Therapy helps clients understand and regulate their autonomic nervous system responses, particularly how the body shifts between states of safety, danger, and shutdown. It emphasizes the importance of creating a sense of safety and connection (through both internal and external cues) to promote healing, particularly for individuals who have experienced trauma or chronic stress.

The therapy aims to help individuals:

• Recognize how their body responds to stress and trauma (fight, flight, freeze, or collapse responses).

• Develop tools for self-regulation and managing nervous system dysregulation.

• Restore feelings of safety, calm, and connection through mindfulness, body awareness, and grounding techniques.

• Foster social engagement, which is critical for emotional well-being and resilience.

Polyvagal Therapy is particularly effective for trauma survivors, individuals with anxiety, depression, PTSD, and chronic stress, as it focuses on rebalancing the nervous system and enhancing emotional resilience through improved regulation and connection to self and others.

Sensorimotor Psychotherapy is a body-oriented therapeutic approach that integrates somatic (body-based) awareness with traditional talk therapy to address the effects of trauma and emotional distress. Developed by Pat Ogden, it is grounded in the understanding that traumatic experiences are stored not only in the mind but also in the body, manifesting as physical tension, discomfort, or habitual patterns of movement.

The therapy focuses on helping clients become more aware of their physical sensations, movements, and posture in the present moment. By bringing attention to the body’s responses, clients can identify and release stored trauma or unprocessed emotions. This can involve techniques such as breath work, grounding, body awareness, and movement, alongside verbal processing.

The goal of Sensorimotor Psychotherapy is to help individuals regulate their emotions, resolve trauma, and build resilience by fostering a stronger connection between the mind and body. It is particularly effective for trauma survivors, as it helps to integrate the physical and emotional impacts of past experiences, allowing clients to heal in a holistic way.

Sensorimotor Psychotherapy is used to treat conditions like PTSD, anxiety, depression, and chronic stress, with a focus on restoring a sense of safety, self-regulation, and empowerment through embodied awareness and movement.

Sex-positive therapy is a therapeutic approach that encourages a healthy, open, and non-judgmental relationship with sexuality. It emphasizes acceptance of diverse sexual identities, desires, and practices, and aims to help individuals explore their sexuality in a way that is fulfilling, consensual, and aligned with their values.

Sex-positive therapy focuses on dismantling shame, guilt, and societal stigmas around sex, while promoting positive sexual experiences, communication, and intimacy. It encourages individuals to embrace their sexual needs and preferences without judgment, fostering self-acceptance and enhancing overall sexual well-being.

Sex-Positive Therapy is particularly helpful for addressing issues like low sex drive, desire discrepancy in couples, kinks, fetishes, and navigating non-traditional relationship structures. The goal is to empower clients to feel confident and comfortable with their sexuality, while supporting healthy boundaries, consent, and safe sexual practices.

Somatic Therapy is a body-based therapeutic approach that focuses on the connection between the mind and body to heal emotional and psychological issues. It is based on the idea that trauma, stress, and unresolved emotions are often stored in the body and can show up as physical tension, discomfort, or patterns of movement. Somatic Therapy helps clients become more aware of their bodily sensations to process and release these trapped emotions.

This approach combines traditional talk therapy with body-focused techniques such as breath work, movement, and mindful awareness. In some cases, it may also include touch (when appropriate) to support emotional release and nervous system regulation. The goal is to help individuals reconnect with their body, process emotional experiences more fully, and restore balance to both the mind and body.

Somatic Therapy is especially effective for trauma survivors and those dealing with anxiety, depression, PTSD, or chronic pain. By addressing both emotional and physical aspects of trauma, it helps clients heal in a more integrated way, improving emotional regulation, resilience, and overall well-being.

Trauma-Sensitive Yoga (TCTSY) is an empirically validated, yoga-based clinical intervention for complex trauma and treatment-resistant PTSD. TCTSY uses yoga to help individuals who have experienced trauma reconnect with their bodies in a safe, mindful way. Developed by David Emerson, TCTSY focuses on creating a safe and supportive environment where participants can explore their body sensations, strengthen body awareness, and rebuild a sense of control and empowerment. The central aims of TCTSY are to empower participants and foster opportunities for embodiment and reclamation of one’s body.

Unlike traditional yoga, TCTSY emphasizes choice, autonomy, and respect for personal boundaries. The practice is non-directive, meaning that participants are encouraged to move at their own pace, without pressure to achieve specific poses or follow a set routine. This approach helps individuals with trauma develop mindfulness and body awareness while reducing stress and anxiety.

TCTSY is particularly effective for trauma survivors, including those with PTSD, complex trauma, and anxiety disorders. It helps regulate the nervous system, promote emotional resilience, and foster a deeper sense of safety and connection to the body. The goal is to help individuals heal from the effects of trauma through body-centered mindfulness and movement, supporting emotional and physical recovery.