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Our team has specialized training in several different types of evidence-based therapy.

Our primary approach is Cognitive Behaviour Therapy (CBT). Many of our clinicians integrate other evidence-based approaches into client-centered treatment plans including:

  • Acceptance and Commitment Therapy (ACT)
  • Dialectical Behaviour Therapy (DBT)
  • Mindfulness Based Cognitive Therapy (MBCT)
  • Interpersonal Therapy (IPT)
  • Emotion Focused Therapy (EFT) for couples
  • Gottman Method Couples Therapy
  • Cognitive Processing Therapy (CPT)
  • Prolonged Exposure Therapy (PE)

These evidence-based therapies can be short-term, goal-oriented, and structured in their approach, but many people find it beneficial to have the option of ongoing booster sessions to maintain and expand on the improvements they make in treatment.

*For more information about the therapies we provide, please see below.

Cognitive Behaviour Therapy (CBT)

CBT focuses on identifying and changing unhelpful thought patterns and behaviours to help reduce the symptoms and suffering associated with common mental health and substance use problems, while also improving emotional and physical well-being.

CBT is an evidence-based treatment for a range of health conditions including anxiety disorders, depression, phobias, obsessive-compulsive disorder, trauma/posttraumatic stress disorder (PTSD), coping with pain, coping with health/medical issues, Attention-Deficit/Hyperactivity Disorder (ADHD), disordered eating and more. 

Our team provides CBT for a large range of common mental health conditions.  This includes specialized forms of CBT such as Cognitive Processing Therapy (CPT) for PTSD/trauma, Exposure and Response Prevention (ERP) for OCD and Cognitive Behaviour Therapy for Insomnia (CBT-I).  

Core components of CBT often include the following:

  • Understanding the connections between thoughts, emotions, behaviours, and physiological responses
  • Recognizing, challenging, and reframing unhelpful thinking patterns while also developing other empowering ways of responding to difficult thoughts, memories, feelings and experiences
  • Learning practical strategies and tools to reduce unhelpful coping responses while increasing the ability to engage in behaviours and coping patterns that promote wellness and enhance quality of life
  • Assistance in developing gradual plans with manageable steps to help overcome avoidance, face fears, become more engaged in life and achieve personal goals that bring purpose, meaning and life satisfaction

Acceptance and Commitment Therapy (ACT)

ACT emphasizes a range of skills that can be especially helpful with reducing suffering in the face of difficult or painful thoughts, feelings and life circumstances, all while increasing the ability to be present in the moment and engaged in rewarding and values-based living.

ACT can also be seen as a specialized form of CBT and core components often include the following:

  • Learning acceptance skills to cope with the difficult and painful things many people have to face in their lives and reducing unhelpful ways of responding that can add to suffering 
  • Identifying ways to live in alignment with personal values to create a meaningful and rewarding life, even in the face of challenges and difficulties
  • Learning skills such as cognitive defusion (to help reduce the suffering associated with unhelpful or upsetting thoughts), mindfulness (to be more present in the moment), self-compassion (to reduce self-judgment and promote a loving sense of self), and clarifying personal values (to provide a compass for committed actions that are life and wellness enhancing even when the territory gets tough to navigate)

ACT can be helpful for reducing the symptoms and suffering associated with a range of health conditions and challenges in life including anxiety, depression, chronic pain, health or medical issues, grief/loss, trauma, stress-related issues, difficult life experiences and more. It can also be combined with traditional CBT by a skilled expert into one overall plan.

Dialectical Behaviour Therapy (DBT)

DBT emphasizes a range of skills that balance change and acceptance to help individuals manage intense emotions, improve relationships, reduce unhelpful or life-harming behaviours, and build a rewarding, engaging and meaningful life.

Dialectical Behavior Therapy (DBT) can also be seen as a structured, evidence-based form of CBT that was originally developed for people with borderline personality disorder, chronic suicidal thoughts, or problems with self-harm.  DBT has been adapted for a wide range of common mental health issues including problems with emotional dysregulation, depression, anger management, anxiety, eating disorders, substance use, and more.  

Our clinic does not provide a full intensive DBT program (which typically combines individual therapy with group skills training and coaching by phone).  However, many of our clinicians have training in DBT and are able to integrate core DBT skills into an overall treatment plan.

Core components of DBT often include the following:

  • Compassion and validation when coping with painful emotions or experiences with specific skills training for making behavioural changes in order to help people build a life worth living while addressing self-destructive patterns
  • Distress tolerance skills to help tolerate and survive painful emotions or crises without making the situation worse
  • Emotional regulation skills to build up the ability to understand, identify, and manage specific emotions in healthier ways to reduce vulnerability, increase emotional stability and maintain relationships.
  • Interpersonal effectiveness skills to develop more effective strategies for communicating needs clearly, setting healthy boundaries, and maintaining relationships while respecting both self and others.
  • Mindfulness skills training to help stay present in the moment, observe thoughts and feelings without judgment, build compassion for self and others, and increase helpful awareness of self and surroundings

Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-Based Cognitive Therapy (MBCT) is an evidence-based therapeutic approach that integrates traditional cognitive behaviour therapy techniques with mindfulness practices to help individuals break the cycle of negative thought patterns and emotional distress.

Although MBCT was originally developed to prevent relapse in recurrent depression, MBCT can be helpful for managing mood, stress, or anxiety, while enhancing resilience and cultivating greater psychological well-being.

Core components of MBCT often include the following:

  • Learning to respond differently to difficult experiences by reducing rumination and improving emotional regulation skills
  • Cognitive skills training for observing and responding to thoughts or feelings in more helpful and non-judgmental ways
  • Fostering compassionate self-awareness and acceptance rather than automatic reactivity that can add to suffering
  • Building up mindfulness skills practice via options such as meditation, body scans, and mindful breathing

Interpersonal Therapy (IPT)

Interpersonal Therapy (IPT) is an evidence-based therapy that targets interpersonal dynamics and social interactions in order to enhance relationships, strengthen communication skills, improve mental health, and enhance overall well-being.

IPT can help with issues like problematic patterns in relationships, coping with loss/grief, personal or professional role transitions, managing interpersonal conflicts, reducing depression, and improving mood.

Core components of IPT often include the following:

  • Improving interpersonal relationships and communication patterns while decreasing unhelpful ways of interacting with others and managing conflict
  • Increased understanding of how life events and relationship dynamics impact mental health, health-related behaviours and coping responses
  • Helping identify, better understand and address potential issues across problem areas such as romantic relationships, friendships, interactions with others out in the world (e.g., work or school), interpersonal skill deficits, grief/loss in relationships, and challenges or transitions in roles (e.g., entering a new relationship, managing the end of a relationship, or balancing different roles across home/family and other settings).

IPT is also an evidence-based treatment for depression and disordered eating, and it can be very useful for managing anxiety and reducing stress when there is an interpersonal component.

Emotion-Focused Therapy (EFT) for Couples

Emotion-Focused Therapy (EFT) for couples is an evidence-based approach that aims to strengthen emotional bonds by identifying negative interaction cycles, fostering a more secure attachment, and promoting healthier ways of expressing and responding to emotions and challenges within the relationship.

Core components of EFT for couples often include the following:

  • Strategies and skills for strengthening emotional bonds and improving relationship satisfaction.
  • Helping couples take an approach that builds, repairs or nurtures strong emotional connections and a secure attachment style.
  • Empowering couples in identifying and breaking negative interaction cycles, such as blame or withdrawal.
  • Support and skills for couples to express vulnerable emotions and respond with empathy and support.

EFT has been shown to be effective for couples experiencing distress, conflict, or disconnection, and it can be a proactive approach for couples wanting to enhance and protect their relationship.

Gottman Method Couples Therapy

The Gottman Method is an evidence-based approach that focuses on strengthening the relationship by enhancing friendship, intimacy, and emotional connection while constructively managing conflict.

Core components of the Gottman Method for couples often include the following:

  • Support and skills for managing conflict including more effective verbal communication patterns for navigating ongoing problems or difficult issues 
  • Reducing negative patterns such as criticism, defensiveness, contempt, and stonewalling
  • Building and restoring friendship, intimacy, and affection within the relationship
  • Creating a heightened sense of respect, empathy and understanding with one another
  • Removing barriers that create a feeling of stagnancy and helping couples align in their values, goals, and ways of connecting to create long-term relationship satisfaction.

Cognitive Processing Therapy (CPT)

Cognitive Processing Therapy (CPT) is an effective treatment for Post-Traumatic Stress Disorder (PTSD) that provides a structured and supportive process for examining how the impact of trauma may be keeping you stuck and suffering with things like fear, anxiety, guilt, shame, grief, sadness, numbness or self-blame.

CPT often includes the following components:

  • Examining the way in which traumatic experiences can shape the way we see ourselves, others, and the world.
  • Working collaboratively with your therapist to explore how your thoughts and beliefs may have changed after traumatic events and their aftermath.
  • Learning how to challenge unhelpful patterns and replace them with more balanced, compassionate, and empowering perspectives.

Regaining a sense of safety, trust, control and competence, with benefits for your self-esteem, well-being and relationships.

CPT is an evidence-based treatment for individuals coping with a single traumatic event or repeated trauma and can be tailored to your unique experiences and goals.

Prolonged Exposure (PE) Therapy

Prolonged Exposure Therapy (PE) is an evidence-based treatment for post-traumatic stress disorder (PTSD) and other trauma-related concerns that helps empower individuals in facing the difficult memories, emotions, experiences and reminders connected to their trauma.

Core components of PE including the following:

  • Reducing long-term avoidance after the initial natural response to trauma so that avoidance doesn’t aggravate post-trauma symptoms and interfere with daily life.
  • Support in a safe therapeutic setting to help overcome avoidance of the memories and reprocess the event along with the associated thoughts and feelings so they becomes less overwhelming.
  • Help with gradually approaching situations or experiences that are reminders of trauma to reduce avoidance, rebuild confidence, reduce anxiety and reengage in a rewarding and meaningful life

Most clients experience significant reductions in difficult emotions, intrusive memories, reactivity to reminders, and avoidance, as well as improvements in mood, daily functioning, and overall well-being.  Like other forms of exposure based Cognitive Behaviour Therapy (CBT), Prolonged Exposure (PE) is a collaborative and empowering approach. You set the pace, your therapist provides guidance and support, and together you work toward reclaiming safety, confidence, and a life not defined by trauma.