ADLERIAN

Adlerian therapy explores early experiences, family dynamics, and your sense of belonging to uncover how they shape current challenges. This approach emphasizes encouragement and goal-setting.
Common Intervention: Lifestyle Assessment – Together, you and your therapist explore childhood memories and patterns to understand how your early beliefs influence current behavior.
Typical Duration: Short- to mid-term.

 

BEHAVIORAL THERAPY

Behavioral therapy targets unhelpful behaviors and works to replace them with healthier ones through reinforcement and skill-building, ideal for phobia, fears, and anxiety.
Common Intervention: Systematic Desensitization – Gradually facing fears while using relaxation techniques to reduce anxiety responses.
Typical Duration: Often short-term.

​

BEHAVIORAL ACTIVATION

This approach helps you reconnect with activities that bring a sense of pleasure and purpose, especially helpful in treating depression.
Common Intervention: Activity Scheduling – Planning enjoyable or necessary tasks into your routine to break the cycle of avoidance and low mood.
Typical Duration: Short-term, often within a few months

​

COGNITIVE THERAPY

Cognitive therapy teaches you to identify and challenge negative thoughts that affect your feelings and behaviors.
Common Intervention: Cognitive Restructuring – Learning to reframe unhealthy thinking patterns into more balanced, helpful ones.
Typical Duration: Short- to mid-term.

​

COGNITIVE BEHAVIORAL THERAPY (CBT)

CBT is a widely used, evidence-based approach that combines cognitive and behavioral tools to manage issues like anxiety, depression, or stress. You’ll learn practical skills to shift thoughts and actions.
Common Intervention: Thought Record – A structured worksheet to track negative thoughts, evaluate their accuracy, and reframe them.
Typical Duration: Typically 8–20 sessions.

​

CULTURALLY RESPONSIVE

This approach centers your unique cultural background, values, and identity. It acknowledges the impact of culture, race, and systemic factors on mental health and promotes empowerment and inclusivity. 

Common Intervention: Cultural Identity Exploration – Conversations that center your background, values, and experiences to tailor therapy to your worldview.
Typical Duration: Varies based on individual needs.

 

EMOTION FOCUSED THERAPY​ (EFT)

EFT helps you identify, understand, and express emotions more fully, particularly in relationships.  It's especially effective for relationship issues and emotional trauma. 
Common Intervention: Empty Chair Technique – Expressing thoughts and feelings to an imagined person to process unresolved emotions.
Typical Duration: Short- to mid-term.

​

EXISTENTIAL THERAPY

Existential therapy encourages you to explore meaning, freedom, and responsibility in your life, often during transitions or crises.
Common Intervention: Meaning Exploration Dialogues – Guided conversations that help you define personal values and life purpose.
Typical Duration: Short- or long-term, based on depth of work.

​

GESTALT THERAPY

Gestalt therapy emphasizes present-moment awareness and integration of thoughts, feelings, and behaviors.
Common Intervention: Here-and-Now Dialogue – Focusing on what’s happening in the session to increase self-awareness and authenticity.
Typical Duration: Short- to mid-term.​

​

INTERPERSONAL THERAPY (IPT)

​IPT targets relationship patterns and life roles to improve mood and social functioning, often in treating depression.
Common Intervention: Interpersonal Inventory – Reviewing key relationships to identify areas for change and growth.
Typical Duration: Structured, usually 12–16 sessions.

​

HUMANISTIC/ROGERIAN

​This client-centered approach emphasizes empathy, authenticity, and unconditional positive regard to foster growth and self-understanding.
Common Intervention: Reflective Listening – The therapist mirrors your thoughts and feelings to help you gain clarity and insight.
Typical Duration: Flexible; can be short- or long-term.

​

MOTIVATIONAL INTERVIEWING (MI)

​MI strengthens your internal motivation to make positive changes, especially with ambivalence around habits or behaviors.
Common Intervention: Decisional Balance Exercise – Weighing pros and cons of change to build motivation and resolve uncertainty.
Typical Duration: Brief, often integrated with other methods.

​

NARRATIVE THERAPY

​Narrative therapy helps you explore and reshape the stories you tell about yourself by understanding the meaning behind your life experiences. This approach views you as separate from your problems and emphasizes your values, resilience, and personal strengths.
Common Intervention: Externalizing the Problem – Naming the problem as something outside of yourself (e.g., “anxiety” rather than “me”) to reduce self-blame.
Typical Duration: Varies; short- to mid-term.

​

POSITIVE PSYCHOLOGY

​This strengths-based approach focuses on enhancing well-being, resilience, and optimism by cultivating what’s already working.
Common Intervention: Gratitude Practice – Reflecting on and recording things you're thankful for to boost mood and resilience.
Typical Duration: Often brief or integrated with other approaches.

​

SOLUTION-FOCUSED BRIEF THERAPY (SFBT)

​SFBT centers on your goals and what's already working to help you build practical solutions quickly. It’s focused on strengths, progress, and future possibilities rather than problems.
Common Intervention: Scaling Questions – You’ll be asked to rate your current experience (e.g., anxiety, confidence, progress) on a scale from 0 to 10 to track change and identify small, achievable steps forward.
Typical Duration: Brief—commonly 4 to 10 sessions.

​

STRENGTHS-BASED 

This empowering approach helps you identify and leverage your personal strengths to overcome challenges and build resilience.
Common Intervention: Strengths Assessment – Exploring your past successes and core qualities to guide current challenges.
Typical Duration: Varies, often used alongside other methods

​

TRAUMA-INFORMED CARE

​Trauma-informed therapy recognizes the deep impact of trauma on your body, mind, and relationships. It focuses on creating a safe, supportive space where you feel in control and your experiences are honored without judgment. Safety may involve clear boundaries, collaborative goal-setting, and respecting your pace. Empowerment looks like giving you choices in how therapy unfolds, while trust is built through consistency, transparency, and a strong therapeutic relationship.
Common Intervention: Grounding Techniques – Tools like breathwork, visualization, or sensory awareness that help you stay connected to the present moment and manage overwhelming emotions.
Typical Duration: Varies widely, often mid- to long-term depending on your history and healing process.

​

​