Evidence-Based Therapy

Cognitive Behavioral Therapy (CBT)

CBT is one of the most widely used and trusted forms of therapy. It’s all about the connection between your thoughts, feelings, and behaviors. Sometimes, negative or unhelpful thoughts can lead to difficult emotions and actions. CBT helps you identify these thought patterns and change them to more positive or realistic ones. For example, if you often think, “I’m not good enough,” CBT can help you challenge that belief and replace it with something more supportive, like, “I’m doing my best, and that’s enough.”

CBT is great for treating a variety of issues, including anxiety, depression, and stress. It’s structured and goal-oriented, meaning you and your therapist will work together on specific problems and develop practical strategies to overcome them.

Dialectical Behavior Therapy (DBT)

DBT is a type of therapy that’s especially helpful for managing intense emotions and improving relationships. It combines cognitive behavioral techniques with mindfulness practices, teaching you how to stay present in the moment and handle difficult feelings without becoming overwhelmed.

DBT is often used to treat conditions like borderline personality disorder and depression, but it’s also effective for anyone struggling with emotional regulation, self-destructive behaviors, or relationship conflicts. One key aspect of DBT is learning skills in four main areas: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. These skills can help you navigate life’s ups and downs with greater resilience and confidence.

Acceptance and Commitment Therapy (ACT)

ACT is a unique approach that focuses on accepting your thoughts and feelings rather than trying to fight or change them. The goal of ACT is to help you live a meaningful life aligned with your values, even when faced with difficult emotions. In ACT, you’ll learn how to “unhook” from negative thoughts, allowing them to come and go without getting stuck in them.

For example, if you’re feeling anxious, ACT doesn’t focus on eliminating that anxiety but rather on accepting it and continuing to take actions that are important to you, like pursuing a passion or connecting with loved ones. ACT is particularly useful for issues like anxiety, depression, and chronic pain.

Other Therapies We Use

In addition to CBT, DBT, and ACT, we incorporate other evidence-based therapies into our practice, depending on your needs. These may include:

• Mindfulness-Based Cognitive Therapy (MBCT): Combines mindfulness practices with cognitive therapy to help prevent the recurrence of depression.

• Solution-Focused Brief Therapy (SFBT): Focuses on building solutions rather than solving problems, helping you make quick and practical progress.

• Trauma-Focused Cognitive Behavioral Therapy (TF-CBT): A specialized form of CBT designed to help individuals recover from trauma.