Cognitive Behavioral Therapies
Cognitive Behavioral Therapies are an umbrella term for what we refer to as ‘top-down’ approaches to therapy. They focus on the immediate struggle with certain thoughts, feelings, and behaviors, and are designed to give you tools and strategies to have an immediate impact on this struggle. The key to working with these methods is to do so mindfully. That is, utilizing the present moment to bring awareness to what is really going on. We will work together to strengthen this powerful capacity within you.
Acceptance and Commitment Therapy (ACT) is a branch of traditional Cognitive Behavioral Therapy (CBT). Using ACT, we learn to see our thoughts for what they are: thoughts. We come to understand that our mind has one simple job to do: keep us safe and solve problems. This helps us understand why we might have anxious thoughts that continue to swirl in our minds, or why we ruminate on scenes from the past (we’ve all been there!). ACT is values-guided, meaning the things in life that matter to you are used as a compass. With values in mind, we can then allow space for painful and difficult thoughts and feelings, so that they aren’t ‘running the show’. So many people become stuck because the pain of living an authentic life seems too scary. We can learn to develop the psychological flexibility that helps us navigate any situation.
Dialectical Behavioral Therapy (DBT) is a bit more structured. This therapy is designed for those who identify as struggling more intensely with emotional regulation, distress tolerance, and communication.
CBT, ACT and DBT can help with: Depression, anxiety, panic attacks, phobias, personality disorders, obsessive-compulsive disorders (OCD), post-traumatic stress disorders (PTSD/c-PTSD), substance dependency, persistent pain, disordered eating, sexual issues, and anger management issues.
EMDR Therapy
What is EMDR Therapy? Eye Movement Desensitization and Reprocessing (EMDR) therapy is an integrative psychotherapy approach that has been extensively researched and proven effective for the treatment of trauma, among other difficulties.
How does EMDR work? EMDR therapy is a staged and stepped series of protocols which uses bilateral stimulation (via eye-movements, audio-tones, or self-tapping) to repeatedly activate opposite sides of the brain. EMDR asissts the brain and nervous system of the individual to reprocess trapped material that was not able to be properly processed at the time of the adversity. Therefore, through skilled targeting and reprocessing, ‘stuck’ material becomes ‘un-stuck’ and filed away in an adaptive manner. EMDR therapy helps clients uncover and process negative core beliefs – about self, others, and the world, which typically developed as a result of adverse earlier experiences. For more information on EMDR therapy please visit: New “What is EMDR Therapy?” Video – EMDR International Association: https://www.emdria.org/blog/new-what-is-emdr-therapy-video/
What does EMDR help treat? EMDR was originally established to treat PTSD, although it’s also shown to be helpful in the treatment of the following conditions: panic attacks, complicated grief, dissociative disorders, disturbing memories, phobias, pain disorders, performance anxiety, addictions, stress reduction, sexual and/or physical and/or emotional abuse, and personality disorders.
None of the above symptoms or experiences fit you? Do you experience distressing emotions that appear to you, and perhaps to others, to be excessive given the current situation? Do you tend to be highly reactive to certain triggers? Are there one or more dysfunctional beliefs that you believe about yourself that on an intellectual level you know are not true? If so, you may still be a good candidate for EMDR therapy.
Emotion-Focused and Ego-State Therapies
Our emotions are messengers. They hold such important information, yet so many of us find it difficult to tap in, or understand what these emotions are signaling. Enter emotion-focused and ego-state therapy. These modalities are what we refer to as more ‘bottom-up’ approaches, and rely heavily on signals from the body.
Emotion-focused therapy (EFT) is strongly rooted in attachment theory; which posits that our earlier interactions offer important clues as to how we view ourselves, others, and the world. We are relational beings, but often our relationships pose challenges. How do we know what we feel? What do we need? What is right for us? We obtain these answers by learning to tune in to our felt-sense. This is not taught in school – it needs to be developed through loving and attuned interactions with caregivers in our childhood. Sadly, most people were not equipped with the knowledge and inner resources to provide such attunement. Some examples of important developmental needs include (but are not limited to) caregivers being emotionally attuned and empathic, having good boundaries, displaying consistency in their approach, repairing breaks after conflict, and very importantly, being able to meet their own needs.
Ego-state therapies are similar. We can use the language of ‘parts’ of self to describe and organize our experiences. Much like a family is a system of parts (different people, different developmental stages, and having different roles), individuals themselves have their own internal ‘family-system’, or system of parts in similar fashion. Have you ever become triggered by a certain person, or situation, and feel like a child again? Perhaps you have a child-part that needs some attention, attunement, and healing. Do you ever feel you are of ‘two minds’ about something – one part of you feels one way, and another part, a very different way? We all have parts of self, and ego-state therapies are designed to help us identify those parts, and work with them in a gentle and effective manner so we can feel congruent, and approach life from our most adult, grounded, and aware selves.
EFT and Ego-State work helps individuals to: become more aware of their emotions, get to know their trapped or stuck ‘parts’, welcome, allow and regulate emotions and parts of self, provide healing and guidance to stuck parts, work with, and heal attachment-wounded parts
The Developmental Needs Meeting Strategy: (DNMS) For more information please visit: DNMS Slide Show: https://www.dnmsinstitute.com/slideshow/
Virtual Services are Here to Stay!
Do you need support, but can’t make it to an in-person appointment? Are you a busy stay-at-home or working parent, or live rurally and want something simple?
If so, I can help you through virtual therapy.
This virtual option allows me to provide counseling and therapy to clients via live video conferencing. This can be done anywhere you have a computer or smartphone.
This can be very beneficial if getting to a traditional in-person appointment is not convenient, or you simply want to simplify!
My video-conferencing solution allows you to schedule an appointment directly online and have the session from the convenience of your home. To learn more and get started with virtual therapy, please contact me today.
