Cognitive behavioral therapy (CBT) is one of the most commonly used psychological treatments today. Supported by countless research studies, CBT has been found to have significant improvements in patient’s functioning and quality of life. To briefly put it, CBT focuses on identifying and changing unhelpful thoughts and thinking patterns, as well as unhealthy and problematic behaviors. CBT emphasizes the interconnectedness between our thoughts and behaviors, and uses strategies to help gain awareness and understanding of how our thoughts affect what we do (and vice versa). Through efforts of changing unhelpful thoughts and behavioral patterns, we also change how we feel, which helps us to cope with our issues and life’s stressors.

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Treatment Applications - Depression | Anxiety | Addiction | Trauma | Relationship Issues | And more

Exposure and response prevention (ERP) is the gold standard treatment of obsessive-compulsive disorder (OCD), and highly effective for phobias, panic disorder, and social anxiety. ERP emphasizes (1) exposure and (2) response prevention as methods of treating intrusive/unwanted thoughts and compulsive behaviors. The exposure component practices facing one’s fears (e.g., thoughts, images, memories, situations), while the response prevention component practices not engaging in compulsive/ritualistic behaviors. It is through confronting fears and resisting compulsions that you learn to tolerate the distress of your fears without having to resort to behaviors that only perpetuate the obsessive-compulsive cycle. ERP emphasizes a strong collaboration between client and therapist, and takes a gradual approach to treatment.

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Treatment Applications - OCD | Panic Disorder | Social Anxiety | Agoraphobia | Specific Phobia

Acceptance and Commitment Therapy (ACT) is one of the most widely used therapy approaches. Using a variety of techniques, you learn the importance of approaching and accepting your unwanted emotions, rather than avoiding or suppressing them. Acceptance of one’s emotions is learning how to accept one’s self – that our emotional experiences are understandable, important, and make sense. Once acceptance of emotions is achieved, ACT focuses on ways to commit to positive change and living a life aligned by one’s values. ACT postulates that our emotional experiences do not necessarily need to be “fixed,” rather they need attention and permission to be experienced fully, which allows us to experience life more fully. In addition to acceptance and committed action, ACT practices cognitive defusion (observing rather than reacting to a distressing thought), being in the present (mindfulness skills), self as context (realizing we are greater than our thoughts and emotions), and valued living (embracing activities that give meaning and satisfaction).

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Treatment Applications - Depression | Anxiety | Trauma | Chronic Pain | Addiction | OCD | Psychosis | Stress/Burnout

Dialectical behavior therapy (DBT) is a structured therapy that focuses on how to manage intense emotions and relationship challenges. It is often used for those with strong impulses and self-destructive behaviors to help change unhelpful thinking and behavioral patterns. It encourages the practice of skills that are organized by four areas – emotion regulation (managing intense emotions), distress tolerance (tolerating unpleasant emotions instead of escaping from them), mindfulness (non-judgmental awareness of emotions), and interpersonal effectiveness (healthy social and communication skills). DBT skills are often used in conjunction with other therapies.

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Treatment Applications - Personality Disorders (including borderline personality disorder) | Self-harm | PTSD | Eating Disorders | Mood Disorders | Anxiety | Addiction

Emotion-focused therapy (EFT) is a therapeutic approach that emphasizes the role emotions play in our overall well-being. Our emotions construct the way we interpret our reality, motivate our behaviors, and directly affect our self-esteem. EFT focuses on several core components: (1) increasing emotional awareness, (2) healthy ways to express emotions, (3) how to regulate intense or unpleasant emotions, (4) understanding the purpose and function of emotions, and (5) increasing compassion for emotional reactions. EFT helps us learn how to be emotionally attuned to our needs, and therefore strengthening our relationship with ourselves and sense of worth. Emotional change is key to sustainable change. Many therapies overemphasize ways to think differently and enact healthier behaviors, while EFT acknowledges the foundational role of emotional change in these processes. Emotional avoidance/suppression exacerbates and perpetuates stress, depression, trauma, and anxiety. EFT helps to increase emotional awareness and regulation, which helps us learn how to tolerate emotions we tend to avoid. The idea is we must feel through our emotions to heal.

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Treatment Applications - Trauma-related Issues | Stress/Burnout | Depression | Anxiety | Personality Disorders | Relationship Issues

Compassion-focused therapy (CFT) is a therapeutic approach used for those with low self-esteem, a strong inner critic, and issues with shame. Most of us struggle with being highly critical and judgmental of ourselves, which only increases stress and mental health issues. We tend to ignore, reject, or suppress our physical and mental discomforts, which reinforces the message that our inner world is broken or wrong. CFT encourages ways to be accepting of and compassionate towards the parts of us that we tend to ignore by using compassionate visual imagery, positive self-talk, and mindfulness of our thoughts, emotions, and body sensations. When we start to turn towards our unwanted experiences, we learn to develop a healthier relationship with ourselves, which significantly impacts our self-esteem and even how we view others. Mind and body awareness is imperative to nurturing, rather than criticizing, ourselves.

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Treatment Applications - Low Self-esteem | Self-criticism | Body Image Issues | Mood Disorders | Anxiety | Trauma | Anger Issues

Supportive therapy is an approach that highlights the importance of empathy and compassion on behalf of the therapist, and aims to create a safe and non-judgmental space for those to freely express their unfiltered thoughts and feelings. Many of us lack a strong social support system and do not have many friends or family to turn to during times of need, or lack people in their lives to help us in the ways we need. Supportive therapy offers comfort to those who need it through the healing power of the therapeutic relationship and genuine conversation. A supportive therapist actively listens and empathizes with one’s emotional pain and distress, and offers practical tools and knowledge to help cope. Supportive therapists also tend to incorporate other therapeutic modalities (e.g., cognitive and behavioral skills, self-compassionate visual imagery, mindfulness skills, etc.) as they see fit to help the healing process. Above all else, supportive therapy provides emotional support for those going through difficult times and who would benefit from insight, guidance, and validation.

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Treatment Applications - Low Self-esteem | Depression | Anxiety | Trauma-related Issues | Stress/Burnout | Relationship Issues | Grief