Evidence Based Practice

 Acceptance and Commitment Therapy (ACT): is a modern, mindfulness-based therapy that helps you build a more meaningful life, even in the presence of pain, anxiety, or difficult thoughts. Instead of trying to eliminate uncomfortable emotions or thoughts, ACT helps you relate to them differently, so they have less power over your choices. Through acceptance, values exploration, and committed action, ACT supports you in moving toward what matters most— all while learning to be more present and compassionate with yourself.

Dialectical Behavior Therapy (DBT):  is a skills-based therapy that helps you manage intense emotions, build healthy relationships, and cope more effectively with stress. DBT combines acceptance and change—helping you honor your current experience while learning practical tools to respond differently. Through core skills like mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness, DBT supports lasting change and greater emotional balance.

Eye Movement Desensitization & Reprocessing (EMDR):  is a trauma-focused therapy that helps the brain process and heal from painful experiences. EMDR uses bilateral stimulation (like eye movements or tapping) while you recall a distressing memory, helping the brain reprocess it in a way that feels less triggering and more resolved. It’s especially effective for trauma, PTSD, and other stuck emotional patterns, allowing you to move forward with more clarity and ease.

Exposure and Response Prevention (ERP): is a gold-standard, evidence-based therapy used to treat obsessive-compulsive disorder (OCD) and anxiety-related issues. ERP helps you gradually face the thoughts, images, or situations that cause distress (exposures), while learning to resist the urge to engage in compulsions or avoidance (response prevention). Over time, this process retrains your brain to tolerate uncertainty, reduce fear, and reclaim your life from anxiety’s grip.

Somatic Therapies: help you tune into the wisdom of your body. Trauma and stress often live in the nervous system, not just in thoughts. By noticing physical sensations, breath, posture, and movement, somatic therapy supports you in regulating your body, calming your system, and healing from the inside out. It’s a gentle, body-based approach to working through difficult emotions and experiences.

Ego States & Parts Work:  a compassionate approach to understanding your inner world. We all have different “parts” — like the inner critic, the people-pleaser, or the wounded child. This therapy helps you connect with those parts, understand their roles, and bring healing and harmony to your internal system. By building a relationship with your parts, you can move toward greater self-leadership and integration.