“Rather than being your thoughts and emotions, be the awareness behind them.” - Eckhart Tolle
There are many different approaches to psychotherapy, each based on different theories and practices. It is important to know that there is no one proven method of therapy – no one-size-fits-all approach to treatment, because we are all unique and no one person is just like another. What cannot be overstated in determining a successful outcome is the therapy relationship itself. The first few sessions we will get to know each other to help you determine if we are a 'good fit' for ongoing therapy. A few specific approaches I may incorporate are explained below.
Treatment Approaches
ACCEPTANCE AND COMMITMENT THERAPY
Acceptance and Commitment Therapy (ACT), developed by Dr. Steven C. Hayes and colleagues, helps individuals cultivate psychological flexibility, or the ability to live a meaningful life while accepting the presence of difficult thoughts and emotions. ACT integrates mindfulness skills with behavior-change strategies to reduce avoidance and increase engagement in valued activities. Treatment involves clarifying what matters most, learning skills to stay present, and taking purposeful action toward one’s goals. By shifting the focus from eliminating discomfort to building a life aligned with personal values, ACT offers a compassionate and practical path to change.
Dialectical behavior therapy
Dialectical Behavior Therapy (DBT), developed by Dr. Marsha Linehan, was originally created for individuals struggling with self-harm behaviors and suicidal urges. DBT blends behavioral problem-solving and skills training with acceptance-based strategies, emphasizing a balance between change and validation. Treatment focuses on building skills in mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. Over time, DBT has been adapted for a wide range of concerns, including depression, bipolar disorder, eating disorders, and substance use, making it a flexible and effective approach.
COGNITIVE BEHAVIORAL THERAPY
Cognitive Behavioral Therapy (CBT) is a structured, goal-oriented treatment effective for a wide range of concerns, including anxiety disorders such as panic attacks, generalized anxiety disorder, and obsessive-compulsive disorder, as well as depression. CBT focuses on identifying and changing unhelpful thinking patterns and behaviors that contribute to emotional distress. By exploring the connection between thoughts, feelings, and actions, individuals learn practical strategies to improve coping and reduce symptoms. This collaborative approach emphasizes active participation both in and out of sessions, with practice and skill-building as key parts of the process.
MINDFULNESS-BASED COGNITIVE THERAPY
Mindfulness-Based Cognitive Therapy (MBCT) is designed for individuals experiencing recurrent depression or chronic unhappiness. Developed by Zindel Segal, Mark Williams, and John Teasdale, it combines cognitive therapy with mindfulness practices to bring nonjudgmental awareness to thought patterns that can trigger depression. By observing these patterns rather than reacting automatically, individuals can develop a healthier relationship with their thoughts and emotions. This shift helps reduce the likelihood of relapse and supports greater emotional resilience.
EYE MOVEMENT DESENSITIZATION REPROCESSING
Eye Movement Desensitization and Reprocessing (EMDR), developed by Dr. Francine Shapiro, is a structured therapy that helps individuals process and heal from traumatic or distressing memories. Through guided bilateral stimulation, such as specific eye movements or tapping, EMDR supports the brain’s natural ability to reprocess memories so they no longer cause intense emotional reactions. This approach is well-established for treating post-traumatic stress disorder and is also effective for anxiety, phobias, complicated grief, and other stress-related conditions. Many clients experience meaningful relief more quickly than with traditional talk therapy.
Internal Family Systems
Internal Family Systems (IFS), developed by Dr. Richard Schwartz, helps individuals understand and care for the different “parts” of themselves, such as a critical voice, a protective part, or a part carrying pain from past experiences. The therapy treats all parts as having positive intentions, even when their strategies are unhelpful, and supports clients in guiding their internal system with curiosity and care. By encouraging cooperation among parts, IFS helps reduce internal conflict, process past trauma, and foster emotional balance, self-compassion, and resilience.