Cognitive Behavioural therapeutic approaches are structured, evidence-based and goal orientated. They aim to help clients to identify and alter negative* thought and behavioural patterns. Techniques used here can range from: Cognitive Restructuring/Reappraisal (identifying and challenging irrational, negative, or distorted thoughts), Guided Discovery (used to help identify, challenge, and reconsider a client’s own beliefs, broadening their perspective) and Role-Playing (Practicing for a specific, challenging social or communication situation in a safe, controlled way).

*“Negative” patterns refer to anything the client deems to impact their life in an unhelpful way.

Dialectical Behavioural therapy (DBT) Combines Cognitive Behavioural Therapy (CBT) with mindfulness and distress tolerance strategies. Examples of these strategies include Chain Analysis (used to identify triggers, thoughts, and consequences of negative behaviors), Emotion Regulation (Strategies to understand, label, and manage intense emotions), Interpersonal Effectiveness (Skills for maintaining relationships, boosting self-respect, and asserting needs), Dialectics (holding two seemingly opposing truths at once, such as accepting oneself while also working to better oneself).

Existential therapies encourages clients to strive towards self-reflection and acceptance of life’s uncertainties. Clients are guided through non judgemental open dialogue, mindfulness, and interpersonal exploration towards their true meaning and purpose in their life.

Humanistic therapy is a form of talk therapy that focuses on individual nature, instead of assuming the status quo. Humanistic approaches aim to consider the whole person, emphasizing positive characteristics and areas of potential for growth. This modality uses skills such as unconditional positive regard, empathy, and authenticity to create a supportive environment.

Inner child work involves providing the nurturing, validation, and care that was missed during childhood. Skills used can look like reparenting, visualization, and internal dialogue. When we pay attention to these parts of ourselves, clients can break maladaptive patterns, reduce reactivity, and build self-compassion for a kinder acceptance of self.

Narrative therapy is an approach that is non-blaming and non-pathological in nature. It does this by allowing the client to re-author their stories in a way that can feel more digestible. It utilizes techniques such as externalization (a tool used to separate people from their problems), deconstruction (breaking down the story into manageable parts) and unique outcomes (highlighting any contradictions in the story).

Psychodynamic approaches focus on unconscious conflicts and past experiences. Trust with the client is always built first, before initiating deep exploration and transference analysis.

 Somatic modalities puts focus on bodily responses to trauma, helping clients regulate their nervous system. Clients are guided to examine stressors or past traumas by tapping into physical sensations that pop up while discussing those experiences.