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Acceptance and Commitment Therapy (ACT) is a type of cognitive behavioural therapy; it focuses on changing what you think, (cognitions) and what you do (behavior), to facilitate emotional regulation and healing. It helps you to develop an attitude of radical acceptance through mindfulness. It supports you to accept the difficult thoughts and feelings you are experiencing. It focuses on a commitment to building a healthy lifestyle that will promote long-term well-being, such as eating well, exercising and good sleep. These healthy habits promote emotional and mental wellness. ACT is known for its focus on self-acceptance and self-compassion, nurturing an attitude of gentleness and kindness towards yourself.
Art therapy is a fun and effective approach that uses the creative medium of visual arts to facilitate healing of the mind, body and soul. In art therapy, you are encouraged to use art to tell your story and express your emotions. It can also incorporate other types of therapy, such as CBT, DBT or narrative therapy. It is a first choice for kids but is also excellent for those of any age who may find it hard to put feelings into words. And the best part is, you don’t even have to be good at art!!! The focus here is not on artistic talent, but rather what is going on inside you, your interactions with the world you live in and your own unique journey.
Attachment-based therapy is a focused psychotherapy method aimed at addressing and repairing attachment issues stemming from childhood. Rooted in John Bowlby's attachment theory, it emphasizes how early caregiver relationships influence emotional and social development. This therapy helps clients build secure relationships by fostering trust and processing unresolved traumas. It targets insecure attachment styles such as anxious, avoidant, and disorganized patterns, helping individuals establish healthier connections in adulthood. Unlike harmful pseudoscientific practices labeled as "attachment therapy," attachment-based therapy uses safe, evidence-based methods to support emotional well-being. It is particularly beneficial for conditions like reactive attachment disorder and relational anxiety, offering a structured, interpersonal approach to healing and growth.
Cognitive Behavioral Therapy (CBT) is probably the most well-known approach to therapy. It combines cognitive therapy, which changes the way you think, and behavioural therapy, which changes the way you behave. It is based on the understanding that changing the way you think, and changing the way you behave, will change the way you feel, reducing distressing emotions and enhancing wellbeing. CBT is typically a short-term and structured approach to therapy. It focuses on identified goals and includes homework between sessions; however, many therapists bring aspects of CBT into the sessions without following a more standardised CBT approach.
Dialectical Behavioural Therapy (DBT) is a type of cognitive behavioural therapy that has been developed for people who experience strong emotions. Trauma and mental illness effect how you experience emotion; they can amplify your experience of emotion so that you feel more strongly, more distressed, angrier, and sadder than others in similar situations. DBT teaches you skills and strategies to help you regulate distressing emotion, so that the emotion doesn’t feel so overwhelming, and you don’t do anything to hurt yourself or someone else when you are upset. If you experience big emotions, DBT can help you find healing and build a full and meaningful life.
Eye Movement Desensitization and Reprocessing therapy (EMDR) is a recall-based therapy, in which you recall a painful experience while your therapist stimulates, first the left, and then the right, side of your brain. This is done using eye movement, sounds, or taps to activate the left and right side of your brain. In session you choose a memory you want to work with, recall the memory, and while you are recalling the memory you follow the therapist’s finger as they move it back and forth. EMDR is based on the understanding that this process activates the brain’s ability to process emotion, integrate the memory and heal.
Emotion Focused Therapy for couples (EFT-C) is an evidence-based approach grounded in advanced research on emotion. It emphasizes the importance of emotional bonds in relationships and identifies negative patterns, or cycles, of interaction, such as pursuit/withdraw or attack/defend, that strain these bonds. EFT-C helps couples recognize and express their underlying emotional needs, fostering better communication and understanding. Through this process, couples learn to de-escalate conflict, rebuild trust, and strengthen intimacy. By creating new, healthier interaction cycles, EFT-C promotes emotional safety and a deeper connection, allowing couples to repair their bond and build a stronger, more fulfilling relationship.
Emotion Focused Therapy for individuals (EFT) is an evidence-based approach grounded in advanced research on emotion. Unlike EFT-C, it focuses on your own individual emotional and psychological health, rather than the emotional bond between you and your partner. It is a depth therapy that identifies the primary unhealthy emotions that drive your current distress. It changes these unhealthy emotions by activating healthy emotion – changing emotion with emotion. This is very different from cognitive behavioural approaches, which change how you feel by changing how you think and what you do. EFT activates healthy emotion to transform unhealthy emotion. It rewires the emotional network in your brain and secures lasting transformation.
The Gottman Method is a research-based approach to couples therapy developed by Drs. John and Julie Gottman. It emphasizes strengthening relationships through key areas: friendship, conflict management, and shared meaning. Rooted in the Sound Relationship House Theory, it helps couples address common issues like communication, intimacy, and trust, while managing conflict productively. Tools like Love Maps deepen understanding of partners’ inner worlds, and techniques counteract the “Four Horsemen” of Criticism, Defensiveness, Contempt, and Stonewalling. Practical, evidence-based interventions guide couples toward lasting emotional connection and relational health. This method is effective across diverse relationships, providing personalized strategies through assessments and tailored therapeutic plans.
Integrative therapy blends elements from different therapeutic approaches, rather than adhering to one strict framework. It adapts based on your challenges and goals. Integrative therapists incorporate the therapeutic modalities they have training and experience using. They are unlikely to use all modalities and may only draw on two or three approaches, such as CBT and DBT, or solution focused therapy and ACT. If you are interested in knowing more about which therapeutic approaches your therapist is using, and how they incorporate them in your treatment, you can ask your therapist when you meet them. This helps you to understand more about what your sessions will look like, and what you can expect from therapy.
Internal Family Systems (IFS) is based on an understanding of people as a collection of different parts organized by a core self. IFS works on the understanding that we are born with these parts, that they are healthy when we are born, but that they can be damaged by trauma. These parts play different roles, some are protective; some are wounded and cause pain and suffering. IFS helps you to access your core self, which is calm, compassionate, and capable of healing. It helps you to mobilize your core self to heal your unhealthy wounded parts. IFS helps you to build healthy personal relationships and fosters qualities like confidence, curiosity, and compassion.
Music therapy provides children and adults with an effective tool to express their negative thoughts and feelings, process painful emotions and find healing. Music therapy is excellent for kids; it gives children a way to ‘talk’ about what is troubling them when they don’t have the language to express these feelings. Music therapy can include playing different musical instruments, singing, writing songs, or simply listening to music. It can also incorporate other types of therapy, such as CBT and DBT. You don’t need to have any musical experience or skill to go to music therapy. It isn’t about how well you play or sing, it is about the healing the music facilitates.
Narrative therapy helps you to see your life as a story; a story that is shaped by what has happened to you in the past and predicts what will happen to you in the future. The story you tell yourself about your life impacts how you feel about yourself. The story does not include everything that has happened, it only includes carefully selected events, and the way you interpreted those events; for example, ‘my sister ghosted me this week - no one loves me, and I will always be on my own’. Narrative therapy helps you to tell a different story about what happened to you, that recognizes your strength, resiliency and potential
At first glance, play therapy might seem like ordinary playtime, but it is much more profound. Guided by a trained therapist, play therapy uses the natural language of children—play—to help them express feelings, confront challenges, and develop healthier behaviors. Whether through puppets, storytelling, or sand play, this therapy taps into a child’s creativity and imagination, turning play into a powerful tool for healing. Play therapy is used for various issues, from anxiety and grief to developmental delays and family conflicts. It can also complement treatments for conditions like ADHD, autism spectrum disorder (ASD), or chronic illnesses. Play therapy helps children develop coping strategies, improve social skills, and resolve conflicts.
Psychodynamic therapy focuses on uncovering unconscious thoughts, feelings, and past experiences; it helps you to understand how these past experiences are influencing your emotions and behaviour today. It looks at patterns of behaviour that developed in childhood, often in your relationship with your parents or other caregiver. It helps you to identify patterns of behaviour that were adaptive and healthy in childhood, and may have been necessary to protect yourself, but which are unhealthy and problematic in adulthood. With the insight and understanding gained, you can change your behaviour, make different decisions, and build a healthier and more satisfying life.
Sex therapy helps you to address the emotional and mental barriers that are impacting your sexual health and satisfaction. It focuses on building a safe and supportive space for open communication, making it easier for you to talk about issues like a lack of desire or performance anxiety. Sex therapy focuses on understanding what is going on emotionally and psychologically, and helps you to address these struggles. Sex therapy incorporates other therapeutic approaches, such as CBT, mindfulness, and communication exercises. You can come to sex therapy on your own or with your partner, whether on your own or as a couple sex therapy can help you to foster a deeper understanding of sexuality and enhance your overall sexual satisfaction.
Solution-Focused Brief Therapy (SFBT) is a short-term, goal-oriented therapeutic approach rooted in positive psychology principles. SFBT focuses on helping you to find solutions to the struggles you are facing, rather than exploring the root of your problems. It focuses on how your life will improve when your problem has been resolved. In SFTBT you are seen as the expert of your own life - the therapist acts as your collaborative guide. It helps you to identify your past successes and enables you to recognize your own resources and capabilities. It sets clear, realistic goals that are used as a roadmap for therapy. This approach fosters hope and motivation and empowers you to take actionable steps that facilitate progress.
Somatic therapy is a newer mental health approach addressing trauma's impact on the body at a cellular level. Somatic therapy begins with bodily sensations, aiming to release trapped emotions and relieve symptoms like chronic pain, disrupted sleep, or tension. Techniques include breathwork, body awareness, and movement practices. Somatic therapy is established on an appreciation of the close relationship between emotional, mental and physical health and has gained recognition through works like The Body Keeps the Score. There is limited scientific research supporting somatic therapy, however many people report significant benefits, and it continues to gain popularity.
Trauma-informed therapy acknowledges the profound impact trauma can have on your mental, emotional, physical, and spiritual well-being. It prioritizes understanding your traumatic experiences and their profound impact on your life. It provides a supportive, empathetic, and empowering environment that helps you address and heal from these experiences while avoiding re-traumatization. Trauma-informed care shifts the question from "What’s wrong with you?" to "What happened to you?" This approach helps you to process and integrate your traumatic memories, rebuild a sense of safety, and foster resilience.
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