Psychology Plus
Therapy Modalities
Acceptance & Commitment Therapy (ACT)
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.
Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy (CBT) is a form of psychotherapy that is focused on helping individuals identify and manage the underlying causes of their mental and emotional struggles. CBT is a highly effective treatment method used to reduce symptoms associated with a range of mental health issues, including depression, anxiety, panic attacks, phobias, eating disorders, and substance abuse. By examining the relationship between thoughts, feelings, and behaviours, CBT can help individuals gain insight into how their thoughts create their feelings and behaviours, thereby empowering them to make lasting changes in their lives.
Cognitive Processing Therapy (CPT)
Cognitive Processing Therapy (CPT) is a type of Cognitive Behavioural Therapy commonly used to treat post-traumatic stress disorder (PTSD), depression, anxiety, and other trauma. CPT works by focusing on changing thoughts and beliefs related to the distressing traumatic experience or event. When working with a therapist, you’ll identify and challenge negative thought patterns and work to replace them with more balanced ones. Oftentimes, you’ll write about the event so that you can process and make sense of the traumatic experience. As a result of CPT, you may experience improved emotional regulation, increased self-esteem, and greater control over your emotions.
Dialectical Behavioural Therapy (DBT)
DBT, or Dialectical Behavioural Therapy, 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 skilled at 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.
Eye Movement Desensitization & Reprocessing (EMDR)
EMDR (Eye Movement Desensitization and Reprocessing) is a type of therapy intended to help people who have had traumatic experiences in their lifetime. During EMDR, a therapist will take you through guided eye movements and other forms of bilateral stimulation (e.g., tapping or tones) while you recall the traumatic event or negative thoughts you are seeking support for. Recalling the events or emotions this way can help reduce the distress associated with them. It is used for a variety of mental health concerns, including PTSD, other traumas, anxiety, and depression. The goals of EMDR include reducing the intensity of symptoms, improving emotional regulation, and increasing self-esteem.
Gottman Method
Some of our therapists are trained in the Gottman Method. This method is used in couples therapy with the focus being on building trust, enhancing intimacy, and developing better communication. With the help of a therapist, you will work together to identify and address patterns of negative communication and behaviours contributing to challenges in the relationship. The specific experience will vary depending on the therapist and your needs; however, it may include role-playing and guided conversations. By going through these scenarios, you can start to improve your communication and conflict resolution skills. The Gottman Method is used for a variety of relationship challenges, including conflict related to sex and intimacy, parenting and family dynamics, and communication challenges.
Internal Family Systems (IFS)
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!
Mindfulness-Based Therapy
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 your 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.
Narrative Therapy
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 the 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 it may also be used for a variety of other mental health concerns. As a result of Narrative Therapy, you may feel a greater sense of control over your life and have a new perspective on past experiences.
Solution Focused Brief Therapy (SFBT)
Solution Focused Brief Therapy (SFBT) is a collaborative approach to therapy that focuses on identifying and achieving goals in the present while keeping the future in mind. SFBT is widely used to help people with a range of psychological and emotional conditions such as depression, anxiety, post-traumatic stress disorder, relationship issues, and more. It is based on the belief that clients are experts in their own lives and have the capacity to resolve their own issues. By focusing on what’s working and what can be changed, SFBT offers a positive outlook and a sense of empowerment that can help clients achieve their desired outcomes quickly and efficiently.