Evidence-Based Approaches

Learn more about some of the evidence-based approaches used in therapy:

Integrative / Holistic Therapy (Eclectic)

Most therapists use a combination of theories and techniques with their clients. This personalized treatment allows therapists to collaborate with clients to create individualize treatment plans based on what combination of approaches resonates most with the client and help them reach their goals. This is especially helpful for anxiety, depression, trauma, relationship issues, and life transitions. While each therapist has their own unique style and strengths, our therapists generally take an integrative approach with clients.

Cognitive Behavioral Therapy (CBT)

One of the most researched, evidence-based therapies for anxiety, depression, and stress. CBT helps you notice unhelpful thought patterns and replace them with more balanced, realistic perspectives. It’s practical, structured, and skill-focused — ideal if you want tools and skills you can use between sessions to help manage anxiety, overthinking, and mood swings.

Somatic Therapy (Body-Based Therapy)

This approach focuses on nervous system regulation and how trauma, anxiety, and chronic stress shows up in the body. You learn to notice physical sensations, breathing patterns, tension, and flight or flight responses. This approach can be powerful for trauma recovery, chronic stress, burnout, panic/anxiety symptoms, and reconnecting with a sense of safety in your body.

Psychodynamic Therapy

This is insight-oriented therapy that explores how childhood experiences and unconscious patterns influence your current relationships, attachment style, behavior, and coping mechanisms. If you keep repeating the same dynamics in dating, friendships, or work, this approach helps you understand the deeper “why” behind those patterns. It’s a reflective process that leads to long term emotional growth.

Internal Family Systems (IFS)

IFS works with the idea that we all have “parts” — like a protective part, a people-pleaser part, or an inner critic. Instead of fighting those parts, you learn to understand them with compassion and strengthen your core self. This approach is widely used for trauma healing, self-esteem building, and self-regulation.  

Mindfulness-Based Therapy

Mindfulness-based therapy blends meditation practices with clinical psychology to reduce anxiety, depression, and burnout. You learn how to stay present instead of getting pulled into rumination, catastrophic thinking, or future-based worry. This approach supports emotional regulation, nervous system calming, and self-awareness.

Trauma-Informed Therapy

Trauma-informed therapy isn’t one technique — it’s a framework that prioritizes safety, empowerment, and nervous system awareness. It recognizes how trauma impacts the brain, body, and relationships. Essential for complex trauma, abuse recovery, and chronic stress, this approach ensures therapy moves at a pace that feels safe and collaborative.

Humanistic / Person-Centered Therapy

Rooted in empathy and unconditional positive regard, this approach creates a warm, nonjudgmental space where you can explore who you are. Rather than directing the session, the therapist supports your natural capacity for growth and self-discovery. It’s especially helpful for identity exploration, self-worth work, and personal development.

Narrative Therapy

Narrative therapy helps you separate yourself from your problems and rewrite limiting life stories. Instead of “I’m an anxious person,” it becomes “Anxiety is something I experience.” This approach is empowering for identity struggles, shame, and feeling stuck in labels..

Solution-Focused Brief Therapy (SFBT)

Solution-focused therapy is short-term and goal-oriented. Instead of analyzing the past in depth, it helps you identify strengths, resources, and practical next steps. It’s ideal if you want forward momentum, clarity, and actionable strategies for specific challenges.

Dialectical Behavior Therapy (DBT)

Originally developed for intense emotions and relationship struggles, DBT combines acceptance and change. You learn skills for emotional regulation, distress tolerance, boundary-setting, and mindfulness. It’s especially helpful if you feel overwhelmed, reactive, or stuck in cycles of conflict, self-criticism, or impulsive behavior.

Acceptance and Commitment Therapy (ACT)

ACT focuses on psychological flexibility — the ability to experience uncomfortable emotions without being controlled by them. Instead of trying to eliminate anxiety or sadness, you learn to accept internal experiences while taking action aligned with your values. It’s especially effective for anxiety disorders, life transitions, and stress management.