Therapy Approaches

Cognitive Behavioural Therapy is a form of therapy that identifies and maps the connection and impact of our thoughts, behaviours, emotions, and physical sensations within our environment. CBT believes that our thoughts influence our behaviours; what we do or don’t do. CBT gets curious and challenges our negative or unhelpful thoughts that increase suffering. CBT also helps to identify unhelpful behaviours, such as avoidance, that can perpetuate symptoms. CBT focuses on symptoms in the present moment while taking into consideration the historical roots of our thoughts, feelings, and behaviours. CBT therapy uses practical skills and strategies to manage challenges and improve our overall well-being. 

Dialectical Behavioural Therapy is a broad-based cognitive-behavioural treatment. It balances the dialectic of acceptance and change.

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“DBT, including DBT skills training, is based on a dialectical and biosocial theory of psychological disorder that emphasizes the role of difficulties in regulating emotions, both under- and over control, and behavior” (Linehan, 2015).

“Emotion dysregulation has been linked to a variety of mental health problems stemming from patterns of instability in emotion regulation, impulse control, interpersonal relationships, and self-image” (Linehand, 2015).

DBT skills are used to support managing and creating change in these areas. The overall goal of DBT skills training is to help individuals change behavioural, emotional, thinking, and interpersonal patterns linked with challenges in daily living.

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There are four primary DBT skills training modules: mindfulness skills, interpersonal effectiveness skills, emotion regulation skills, and distress tolerance skills.

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DBT is transdiagnostic, meaning it can support many types of symptoms and experiences and has been shown to be effective with eating disorders, treatment-resistant depression, anxiety, interpersonal challenges, self-injury, substance use and addictions, attention-deficit/hyperactivity disorder, and trauma.

Internal Family Systems (IFS) is a therapeutic approach developed by Dr. Richard Schwartz that understands the mind as a system of multiple “parts”. Each of these parts possess their own emotions, motivations, and roles that are all organized around a core Self.

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Have you ever experienced seemingly contradictory feelings, hopes, or thoughts? "A part of me feels like/is afraid of/wants ______, but another part of me feels like/is afraid of/wants something different".   
 

Parts work encourages clients to explore these parts with compassion and curiosity. Rather than trying to eliminate difficult emotions or behaviors, IFS helps individuals understand and heal the wounded or protective parts within them, fostering harmony and internal balance. By accessing the Self and building a trusting relationship with these inner parts, people can release burdens from past experiences, reduce inner conflict, and cultivate greater self-awareness and emotional resilience.  

Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy approach used to help people process traumatic or distressing memories and reduce their negative or distressing impact. EMDR was developed by Francine Shapiro and is an evidence-based intervention that is most commonly used to treat trauma, although it has protocols to support other types of symptoms and diagnosis. It involves an eight-phase approach consisting of history taking, developing goals, readiness for treatment and target (memory) mapping, building safety and stabilization skills, assessment, reprocessing, and integration.

During the reprocessing phase, the therapy involves recalling distressing memories linked to present-day symptoms which may include images, thoughts, sensations, emotions, beliefs, or other linked events, while engaging in bilateral stimulation, such as eye movements, hand tapping, or auditory tones. 

This process is thought to help the brain reprocess the memories, allowing the individual to experience them in a less intense way and develop more positive beliefs about the event and themselves. It supports individuals to link distressing experiences to more adaptive or positive beliefs, skills, resources, and strengths.

EMDR also supports individuals in future-oriented work, preparing for upcoming challenges, and building skills for resiliency and effectiveness.

Brainspotting is a focused therapy approach that helps process and release emotional pain, trauma, and stress stored in the body. It’s based on the idea that where you look affects how you feel. During a session, the therapist helps identify “brainspots”, specific eye positions linked to stored emotional experiences, and supports you in gently processing the feelings, sensations, and memories that arise. 

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Unlike traditional talk therapy, Brainspotting allows your brain and body to lead the healing process at a deeper, neurobiological level. Many clients describe it as a calm yet powerful way to access and release emotions that may feel “stuck,” helping them feel more grounded, clear, and connected. 

The Gottman Method for couples was developed by Drs. John and Julie Gottman. The foundation of the modality is rooted in strengthening the friendship, improving communication, and strengthening conflict resolution.

By focusing on the nine core components of Gottman's “Sound Relationship House,” couples explore components such as trust, commitment, managing conflict constructively, and creating shared meaning while repairing and strengthening emotional connection.

Through practical tools and exercises, couples learn to improve communication, reduce negative interactions like criticism and defensiveness, and increase positive exchanges such as appreciation and empathy. The ultimate goal of the Gottman Method is to help couples deepen their understanding of each other, navigate differences effectively, and build a lasting, fulfilling partnership grounded in mutual respect and affection.

Emotion-Focused Family Therapy (EFFT) is a compassionate, evidence-based approach that helps families strengthen their relationships and support one another through emotional challenges.

EFFT is grounded in the belief that emotions are at the core of healing, and that parents and caregivers can play a powerful role in their child’s or loved one’s healing journey. 

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Through EFFT, families learn tools to better understand emotions, repair relationships, and respond with empathy rather than frustration or fear. This approach supports both children and adults in processing difficult feelings, building connections, and creating a sense of safety and trust within the family system.

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Whether you’re navigating parenting stress, mental health challenges, grief, or life transitions, EFFT offers a framework to move from disconnection towards understanding and healing together.