Therapy (short for “psychotherapy”) is a collaborative process in which clients can explore their thoughts, feelings, and behaviors to change what isn’t working, celebrate what is, and take action towards a more meaningful life.

Therapy may be used in combination with medication (prescribed by medical professionals such as a primary care physician, psychiatrist, or psychiatric nurse practitioner) or other therapies.

Evidence-Based Therapy (or EBT) are forms of therapy (e.g. ACT, CBT, DBT) that have tested and shown to improve a variety of mental health conditions and overall well-being.

Acceptance and Commitment Therapy (ACT) is a form of evidence-based therapy that combines mindfulness, acceptance, and behavioral change strategies to increase value-guided actions. While ACT views to eliminate suffering, it acknowledges that almost everything that makes our life meaningful has a painful downside (e.g. even the most supportive friends can’t always meet our needs).

With ACT, clients can learn to cope with this pain in order to do what matters to us and lead a meaningful life.

According to Dr. Russ Harris, “ACT gets its name because it teaches us how to reduce the impact and influence of painful thoughts and feelings (acceptance) while simultaneously taking action to build a life that's rich, full, and meaningful (commitment).”

Cognitive Behavioral Therapy (CBT) is an evidence-based, goal-oriented, structured approach to therapy that is based on the theory that thoughts (cognitions) influence emotions which influences behaviors, and by changing our thoughts, we can improve our ability to cope and overall well-being.

In CBT, therapists work collaboratively in session with clients to identify and challenge irrational thoughts and beliefs that contribute to distressing emotions and maladaptive behaviors. Between sessions, clients work to identify and challenge such thoughts on their own, and then bring examples from the week into sessions.

Through this work, clients can gain a better understanding and mastery of their thoughts and behaviors to better cope with life.

Dialectical Behavior Therapy (DBT) is another evidence-based form of CBT that teaches clients that seemingly opposite ideas can be true, and balances teaching clients to accept where they are right now and change for the better (e.g. “I’m doing the best I can, and I need to do better and try harder”). It helps clients learn to regulate their emotions, largely by teaching new skills to change unhelpful behavior and cope with troubling thoughts or challenging situations.

“Mindfulness” describes a range of psychological skills that involve paying attention to your thoughts, feelings, body, and/or environment in the present moment with curiosity, kindness, and flexibility. It focuses on flexibly shifting our attention between internal (e.g. thoughts, feelings) and external (e.g. sounds and smells) experiences, which can be incorporated in informal, quick practices (such as paying attention to the thoughts and sensations that arise before you bite into chocolate or while you make your morning coffee). When you’re being mindful, you’re not stuck in the past or worrying about the future.

We teach mindfulness skills for the primary purpose of helping people to live by their values. By learning to slow down and pay attention to what’s happening in the moment, we are better able to choose to behave in a way that is aligned with what’s important to us, even when it’s difficult.

No, mindfulness is not the same as a formal meditation practice, although a meditation can be incorporated into a mindfulness practice. However there are some differences. For example, instead of focusing on a clear mind (as is often the case of formal meditation), mindfulness asks us to acknowledge that the thoughts are present and to be curious about them when they appear without holding onto them or pushing them away.

Therapy can be valuable for individuals or couples in a wide range of circumstances, including those who are looking to: manage life’s challenges, foster self-understanding and growth, learn new ways to cope with thoughts and feelings, and work through areas where they feel stuck in their lives.

More generally, therapy can help us clarify what is meaningful to us, which we use to guide our actions. This is aided by changing our relationship with uncomfortable thoughts and feelings, and being in contact with the present moment.

While therapy can help individuals make the changes they would like in their lives, compatibility and trust are essential to successful treatment.
Consider factors such as the therapist's expertise, approach or orientation, and areas of specialization. It can also be helpful to consider any identities you may look for in a therapist (e.g. hoping to work with a nonbinary therapist).

Many therapists offer a free initial consultation or phone call to assess their suitability and therapeutic fit, which you can schedule with me here.

I want you to leave here after each session with an action plan something practical to take away and use to actively make a difference in your life.

Participating in therapy is like learning to play piano: to get better, you need to practice. At the end of each session, we will work collaboratively to define what would be helpful to work on between sessions. This can range from noticing thoughts or relevant situations throughout the week to practicing a skill discussed in session to completing worksheets as applicable and agreed upon.