Acceptance and Commitment Therapy (ACT) is a therapeutic approach that blends acceptance and mindfulness techniques with commitment and behaviour-change strategies. It focuses on helping people embrace their thoughts, feelings, and emotions rather than suppressing, avoiding or controlling them. Rather than focusing on what is outside of your control, you’ll instead focus on what you can personally control.
ACT is beneficial for a variety of mental health conditions including trauma, chronic pain, eating disorders, OCD, anxiety, depression, and stress. It’s also a fundamental tool to improve overall well-being.
With the help of therapy, you’ll gain confidence in your ability to handle thoughts and feelings without needing to control them.
Attachment-based therapy focuses on understanding how the bonds formed early in life impact emotional health and relationships in later in life. It is commonly used for individuals who are experiencing challenges with their interpersonal relationships, have experienced trauma, or struggle with emotional disorders. It can also be used with parents or guardians wanting to strengthen or improve their relationship with their children.
By going back in time, you can gain a better understanding of your behaviour patterns and subconscious attachment styles. You can then work towards redeveloping different patterns using techniques such as cognitive reframing, emotion-focused strategies, and mindfulness.
If you’re ready to form better or healthier interpersonal relationships, gain a better understanding of yourself, reduce anxiety, and increase your capacity to manage emotions, attachment-based therapy may be for you. Click below to book an appointment or free consultation!
Circle of Security is an approach to family guidance that explores how attachment helps both parents and children draw strength and enjoyment in their life.
The Circle of Security model of intervention is guided by the following principles:
All caregivers want what is best for their children. In the Circle of Security, you will learn the mindset shifts and tools that will help you be the parent you want to be.
Cognitive Behavioural Therapy (CBT) addresses how thoughts affect behaviours and emotions. The purpose of CBT is to help clients gain an understanding of their common thought patterns and to become more conscious of the effect that these thoughts have on their emotions and behaviour. CBT often involves “homework” where clients are asked to take note of certain reactions or write down their thinking patterns. CBT is often used to treat depression and anxiety but it is an important therapeutic approach that can be helpful for all clients.
Collaborative Problem Solving (CPS) is an approach that is used to help reduce challenging behaviour in kids. It offers an unconventional approach to parenting, which prioritizes the parent/child relationship while equipping both children and parents with the tools they need to solve problems that lead to difficult behaviour.
CPS is typically used in situations where there is a power imbalance or when traditional methods of conflict resolution have failed. The process involves active listening, empathy, and a willingness to find common ground. The parties work together to identify the problem, brainstorm solutions, and evaluate the pros and cons of each option. The goal is to arrive at a mutually acceptable solution that takes into account the needs and concerns of all parties. CPS can be used in a variety of settings, including schools, workplaces, and family situations, and can be applied to a range of conflicts, from minor disagreements to complex and challenging problems.
Compassion Focused Therapy (CFT) is a type of psychotherapy that focuses on developing self-compassion and cultivating positive emotions. It involves a variety of techniques, including mindfulness, cognitive therapy, and behavioural therapy, to help individuals reduce self-criticism and negative emotions, and increase feelings of warmth, love, and kindness towards themselves and others. CFT has been used to treat a range of psychological problems, and can be practiced in individual or group therapy settings.
Compassionate Inquiry was created by Dr. Gabor Maté as a way to help individuals uncover the thoughts and feelings that lead to certain behaviours. It is used for various concerns, including stress, depression, relationship challenges, addictive behaviours, and for individuals who have experienced some form of trauma.
With Compassionate Inquiry, a therapist will ask questions that help people dive deep and explore their experiences and feelings. This is used to uncover how past experiences (including traumas or beliefs) affect current behaviours. The intent is to create a level of awareness, curiosity, and individual acceptance without any form of judgment.
Develop deeper connections and feel more in control of your emotions with compassionate inquiry.
Dialectical Behavioural Therapy (DBT), is a type of therapy that has been scientifically proven to help individuals struggling with a variety of mental health issues. It works by teaching people mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness skills. DBT is most often used to treat Borderline Personality Disorder, as well as anxiety disorders, depression, and eating disorders. With the help of a qualified therapist, clients can learn to become more skillful in managing their emotions and developing healthier relationships. DBT can be an incredibly powerful tool for those who are looking to gain control over their mental health and live a more fulfilling life.
Emotion Focused Therapy (EFT) is a powerful, evidence-based approach to counselling focused on helping individuals , families, and couples create emotionally fulfilling relationships by focusing on our emotional experiences. By exploring underlying patterns of emotion, clients gain insight into their behaviour and the connections between their thoughts, feelings, and actions. EFT is especially beneficial for those struggling with depression, anxiety, trauma, and relationship issues. Through this therapy, clients can learn to express and manage their emotions in a healthy way, resulting in improved mental health and overall wellbeing.
Exposure therapy is a type of Cognitive Behavioural Therapy (CBT) intended to help overcome fears and anxieties. To do this, you are gradually exposed to the feared object or situations in a safe and controlled environment. Together with the therapist, you will determine a gradual hierarchy of the feared situations or objects that you work through over time. It is commonly used for anxiety disorders, obsessive-compulsive disorder, and PTSD. However, it may be used in other situations. Exposure therapy can help reduce the intensity of anxiety, improve emotional regulation, and ultimately lead to greater self-esteem.
With humanistic therapy, the focus is on what makes an individual unique, their creativity, and strengths. It is a powerful approach to gaining a deeper understanding of oneself and can lead to greater connection, meaning, improved self-esteem, and clarity in making life decisions. It is commonly used to address concerns such as anxiety, depression, stress, and relationship issues.
In humanistic therapy, the therapist provides an empathetic and non-judgmental environment to express oneself and explore feelings, thoughts, and behaviours. This can lead to improved self-awareness and personal growth.
If you’re ready to feel more in control of your life and improve your overall well-being, book an appointment!
Internal Family Systems (IFS) therapy is based on the idea that the mind is made up of multiple sub-personalities or “parts”. Each of these parts has its own viewpoints, emotions, and characteristics.
In IFS therapy, the therapist will help the client identify and understand each of the parts that make them whole. By deepening the relationship with each part, there is an opportunity to gain insight into the patterns and beliefs causing distress.
IFS is used for a variety of concerns, including trauma, depression, anxiety, and interpersonal relationships. It can also be used for personal growth, self-understanding, and self-development.
Start feeling more whole by understanding the “parts” that make you you!
Interpersonal therapy is used to improve relationships and social functioning. It uncovers how our social interactions impact our mental health. Interpersonal therapy is used for individuals going through life transitions or experiencing other concerns such as depression, grief, anxiety, or interpersonal difficulties.
With IPT, a therapist guides the client through their current relationships and social roles to uncover any subconscious problematic interpersonal patterns contributing to distress. The focus is on improving communication skills, learning to express emotions in a positive and effective way, and addressing issues within current relationships.
Mindfulness-Based Therapy is a therapeutic approach that integrates mindfulness and Cognitive Behavioural therapy (CBT). It aims to help individuals cultivate awareness and acceptance of their thoughts, emotions, and experiences. The goal of Mindfulness-Based Therapy is to reduce the distress caused by thoughts, emotions and experiences to improve overall well-being. The exact approach will depend on your needs and therapist. However, you will be encouraged to engage in meditation and/or mindfulness practices. This may include breathing exercises, mindful movement, and body scans. As part of Mindfulness-Based Therapy, you may be asked to work towards identifying and challenging negative thought patterns so you can develop positive coping skills. This modality is used for a variety of mental health concerns, including anxiety, stress, depression, and chronic pain. By creating an increased sense of connection to the self and others, you can experience a greater sense of purpose in life.
With narrative therapy, you will focus on the stories you create about yourself, your experiences, and others. To create change, you will work towards rewriting these stories to be more empowering and positive. This can ultimately impact your overall quality of life and the strength of relationships you have with others. With a therapist, you will explore your life experiences to uncover how they have shaped both your beliefs and identity. Narrative therapy is often used for anxiety, depression, and trauma but may be used for a variety of other mental health concerns. As a result of narrative therapy, you may feel a greater sense of control of your life and have a new perspective on past experiences.
Play therapy is a type of psychotherapy that uses play as a means of communication and expression for children. It is based on the idea that children naturally engage in play to explore their environment and emotions, and that play can be used to help children express their feelings and work through psychological issues. Play therapy is typically conducted by a licensed mental health professional trained in this approach, who provides a safe and supportive environment for the child to engage in play activities.
The therapist may use a variety of play materials and techniques, such as puppets, dolls, art materials, or sand play, to facilitate the child’s expression and exploration of emotions and experiences. Play therapy can be helpful for children with a range of psychological issues, such as anxiety, depression, trauma, and behavioural difficulties, and can be used in individual or group therapy settings
Psychoanalytic therapy is a type of in-depth talk therapy that focuses on bringing forward unconscious or deeply buried thoughts and feelings. It is most commonly used to explore childhood or past events that continue to impact behaviours, feelings, and thoughts.
During a session using psychoanalytic therapy, clients will dive deep into past experiences, thoughts, and feelings. The therapist acts as a guide to help clients uncover the root causes of their current challenges.
This technique is powerful for individuals who want to gain a deeper understanding of the self and draw connections between past experiences and current behaviours. With this awareness, the focus is on reshaping unconscious thoughts and behaviours to move toward personal growth, understanding of oneself, and self-empowerment.
Psychodynamic therapy focuses on how unconscious thoughts influence behaviours. During a session, individuals will explore past experiences, emotions, and dreams. The therapist will guide them towards gaining insight into the difficulties that brought them to therapy.
Psychodynamic therapy can benefit individuals dealing with a broad range of mental health issues, including anxiety, personality disorders, depression, relationship challenges, self-esteem issues, and personal growth challenges.
With increased awareness, the focus shifts to changing behaviours and improving the ability to manage emotions.
Somatic therapy is a holistic therapeutic approach that focuses on the mind-body connection. It involves both psychotherapy and physical therapy. This may include breathing techniques, dancing, or other types of movement.
It is commonly used for trauma, PTSD, anxiety, depression, grief, and when individuals feel disconnected from their bodies. Somatic therapy can lead to a reduction in tension and physical discomfort, an increased connection to the body, an improved ability to handle stress, and an overall more balanced emotional state.