This listing of therapy styles and techniques can give you an idea of what is available to help you. Discuss with your therapist as to what techniques they specialize in and what you as a team feel is appropriate for your work.
This is a form of Cognitive Behavioral Therapy that involves a specific set of tools focused on Mindfulness, Emotion Regulation, Interpersonal Effectiveness and Distress Tolerance. DBT was originally created to help with the treatment of Borderline Personality Disorders and has since been found to be effective with many other mental illnesses. Whether used in its full form or used to supplement the existing therapy, DBT has been shown to give skills that help in most areas of life.
This is a powerful technique used to help you to process aloud the relationships and issues that you have been thinking about repeatedly. You would place a person or a part of yourself (like the frightened part of you) in the chair, then talk to them and say everything you would ever want to say. As the process continues it gives you a chance to have a conversation with this person or part of yourself without the interruptions or judgments that we fear come from others. It can help to process trauma and to help address conflict.
Originally created as a therapy technique to help cope with trauma, EMDR can help process through any issue that has gotten stuck. Similar to how the eyes move during REM sleep, a time when the brain is working on processing information and dreaming, EMDR moves information from one side of the brain to the other through eye movement, while focusing on the issue. By doing this we are able to allow the mind to heal in the way that it wanted to, but was never allowed in the first place. We can use this technique to allow you to move forward in a way that traditional talk therapy may not be able to access. For more information feel free to check out www.emdr.com.
This is a way of drawing out a “family tree” that also denotes significant events like divorces, traumas, step-families and more. It gives us a way to really see the family that you came from and to help us to see where patterns or messages may have come from that impact you today.
Periodically homework assignments maybe given to help keep thinking and processing happening between sessions. This may come in the form of a written or behavioral assignment.
The basis of Internal Family Systems (IFS) therapy is that the human psyche is comprised of many “parts,” or sub-personalities that have their own thoughts, feelings and perspectives. When a trauma happens, parts can be pushed into extreme and dysfunctional roles and sometimes lose connection to a person’s Self. The Self is a person’s center and contains all of the qualities necessary for healing — compassion, clarity, curiosity and calmness, to name a few. The goal of IFS is to connect each part with the Self so healing can take place and these parts do not have to continue in dysfunctional roles. To learn more about IFS, visit www.selfleadership.org/about-internal-family-systems.html
There is a power to writing down our thoughts. Taking them out of our heads and putting them down on paper gives them a concreteness that keeps them safe and can allow us to let go of the need to keep thinking about a particular subject. Writing down the things that frighten us can also take their power away and leave us with just harmless words.
We draw a line representing your life and mark the significant events so that we can see where patterns arise, where traumas may have occurred, to help your therapist understand you better or to even help you to picture your own life in a more linear and concrete way.
This technique dates back to ancient Buddhist practices and has become a widely used skill in Western culture to create a sense of being in the moment. When emotions overwhelm us we fall out of the moment and can be swept away by thoughts that keep us from healing. Focusing on one thing in the moment can give you a greater sense of control and reduction of anxiety.
Sometimes a recommendation for reading of a book is appropriate to help get more perspective and insight from another source. We have many books to recommend and, if there is a subject you are looking for that we do not have a recommendation on, we will research it and find something to assist you.
Progressive Relaxation, Passive Relaxation and breathing techniques are all involved in gaining control of your own body and teaching yourself how to be calm, relaxed and in control even when your body may be trying to take you in the opposite direction.
The cornerstone of most modern therapy. Being able to talk about things that you have only ever thought about. Using the power of saying things out loud to take the fear out of those things or to create clarity. In talking your therapist can act as a mirror to you, letting you see yourself as you may not have been able to see before, and as a translator to your own thoughts so that you can understand yourself more fully and reach the life goals you set for yourself.
Issues such as low libido, erectile dysfunction, low or no-sex relationships and any other issue related to sex can be discussed and addressed in a frank and skills based manner. This can bring sexuality to your relationship that may have been lost or never existed in the first place. This helps to increase not only the physical, but also the emotional intimacy of a relationship.
Like the name suggests, Solution Focused Therapy (SFT) focuses on solutions and strengths rather than problems or weaknesses. SFT helps resolve current issues by utilizing the resources, strengths, and support network people already have. SFT also involves examining and re-applying effective solutions and coping strategies used in the past. To learn more about SFT, visit https://solutionfocused.net/what-is-solution-focused-therapy/
This is used to help create a calm and safe place. It helps with anxiety and stress and well as with difficulty sleeping. It can even be used to help visualize a future that you are working toward such as one with a family if you are struggling with fertility.