Therapy approaches

  • CBT is a structured, goal-oriented, evidence-based therapy for anxiety, depression, OCD, and stress-related conditions. It focuses on how your thoughts, feelings, and behaviors are connected and teaches you to identify and challenge unhelpful thinking patterns—like catastrophizing, black-and-white thinking, or excessive self-criticism. These are then replaced with more balanced and flexible perspectives. CBT is ideal for anyone stuck in negative thought loops, caught in procrastination, or trying to break unhelpful habits. You don’t need to be in crisis to benefit—CBT also helps manage everyday stress, improve focus, and strengthen problem-solving skills.

  • DBT differs from CBT in that it emphasizes acceptance alongside change. It integrates cognitive strategies with mindfulness, emotional regulation, and relationship skills. DBT is evidence-based for treating borderline personality disorder, chronic suicidality, self-harm, and emotion dysregulation. However, its application has expanded to anyone who struggles with intense emotions, impulsivity, or interpersonal challenges. Individual DBT allows for personalized application of skills and deeper emotional work, while group DBT offers a supportive environment to learn and practice core modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Many clients find DBT transformative—not just because it gives you tools, but because it helps you build a more compassionate and balanced relationship with yourself.

  • Executive functioning refers to a set of mental skills that help you plan, organize, manage time, regulate emotions, and follow through. While often discussed in the context of ADHD, many people—especially students, working professionals, and creatives—struggle with executive functioning challenges in today’s fast-paced world. Coaching focuses on both practical systems and the emotional patterns (like shame, fear of failure, or burnout) that can block progress. You’ll learn how to create strategies that work for your brain, not against it, and build consistency without relying on willpower alone. Whether you feel constantly behind, overwhelmed, or scattered, this work can help restore a sense of agency and momentum.

  • EMDR is a evidence-based, highly structured approach for healing trauma and distressing memories. It uses bilateral stimulation (such as eye movements or tapping) to help the brain reprocess “stuck” memories so that they lose their emotional intensity. You don’t have to recount the full story—EMDR works with your nervous system’s built-in capacity to heal. People often choose EMDR because it’s efficient, nonverbal, and can reach emotional layers that talk therapy sometimes can’t. While best known for PTSD, EMDR is also effective for performance anxiety, fears, chronic shame, and deep-rooted limiting beliefs. Even if you're unsure of the exact cause of your distress, EMDR can help you move through it.

  • Grief Therapy offers a structure for working through unresolved losses—not just from death, but from divorce, family estrangement, illness, miscarriage, or unmet hopes and dreams. Many people carry grief silently for years because it wasn’t recognized or supported at the time. This approach helps you identify and complete unfinished emotional business so that guilt, regret, or sadness doesn’t weigh you down. You may benefit from grief therapy if you sense there's something unprocessed from your past that still affects you emotionally. It’s about honoring your losses while making room for more life.

  • IFS is a gentle yet powerful model that helps you understand the inner “parts” of yourself—like the critic, the caretaker, or the protector. Though relatively newer than other modalities, IFS has gained popularity because many people resonate with its framework of multiplicity: that we all have different parts with unique roles and burdens. These parts often developed for good reasons, but when stuck in extreme roles, they can create conflict or emotional pain. IFS helps you build a healing relationship between your core Self—calm, curious, and compassionate—and your parts. People are drawn to IFS not only for healing trauma or anxiety but also to deepen personal insight, reduce internal conflict, and experience more harmony within.

  • Somatic IFS takes the inner work of IFS a step further by inviting the body into the healing process. In modern life, many of us are disconnected from our physical experience—either because of trauma, over-intellectualization, or simply moving through the world on autopilot. This disconnection from the body can make it harder to heal, even with years of talk therapy. Somatic IFS helps you tune into physical cues like tightness, stillness, or movement and learn how your parts express themselves somatically. This is especially helpful for trauma survivors, highly sensitive individuals, and anyone who struggles to “feel” rather than just think about their experiences. It supports nervous system regulation and a deeper sense of embodiment and wholeness.

  • Is a type of talk therapy rooted in psychoanalytic theory, focusing on unconscious processes and past experiences to understand current thoughts, feelings, and behaviors. It aims to improve self-awareness, interpersonal relationships, and overall functioning by exploring unresolved conflicts and relationship patterns.

  • Polyvagal Theory says our body's state, controlled by the nervous system, affects how we feel and interact with others. When we feel safe, a part of the nervous system helps us connect and engage socially. If we sense danger, another part triggers fight-or-flight reactions. In extreme danger, a different part causes us to freeze or shut down. Through understanding the Polyvagal Theory, individuals can learn to regulate their nervous systems and be more connected to their bodies.

  • Somatic therapy is a body-centered approach to psychotherapy that emphasizes the connection between the mind and body, using both talk therapy and physical techniques to help individuals process and release emotional and physical tension, especially related to trauma. It acknowledges that the body stores memories and emotions, and by becoming more aware of bodily sensations, individuals can learn to regulate their nervous system and heal from past experiences. 

Talk therapy can look different for everyone. We offer a range of approaches that can be used on their own or combined, depending on what works best for you. Whether you're dealing with something specific or just want to feel more like yourself again, these methods can support healing, clarity, and growth.

You don’t need to know where to start—we’ll figure it out together.

Populations

This practice welcomes people from all backgrounds, while we highlight those whose identities and experiences may not always be fully seen or understood in traditional therapy spaces. Grounded in cultural awareness and a commitment to social justice, the work acknowledges the impact of larger systems while holding space for each person’s individual story.

  • Whether you’ve immigrated yourself or come from a family shaped by migration, living between cultures can be both enriching and complex. It may show up as code-switching, identity confusion, language loss, or the quiet pressure to fulfill generational hopes and sacrifices. For many, there’s a sense of being “in between”—never fully belonging to one place or the other. In our work together, we’ll explore how culture, language, and family history shape who you are today, without needing to over-explain or translate your experience. We specialize in supporting multicultural individuals as they navigate identity, belonging, intergenerational dynamics, and the quiet work of reclaiming space for themselves—with clarity, self-trust, and compassion.

  • The term Global Majority refers to Black, Indigenous, and People of Color (BIPOC) who together represent the majority of the world’s population. Being part of the Global Majority often means navigating systems that overlook or undervalue your lived reality. Racial and cultural identity are not background details; they shape how you move through the world. The impacts of systemic oppression, code-switching, intergenerational trauma, and cultural expectations can be heavy, even when carried silently. Therapy can be a space to lay that down—a place to rest, to question, and to reclaim what has always belonged to you.

  • Living as a woman often means carrying expectations that were never yours to begin with—caretaker, achiever, partner, peacekeeper—all while navigating burnout, identity shifts, and relationship stress. Feminist therapy recognizes that personal struggles don’t exist in a vacuum; they’re shaped by larger systems, cultural messages, and intergenerational dynamics. In therapy, there’s space to question those roles, explore your boundaries, unpack family patterns, and reconnect with the parts of you that have been silenced or sidelined. It’s a space for all versions of you—the tired, the angry, the tender, the evolving.

  • We want you to be able to live as authentically as possible, and feel connected to your identity. For many queer individuals, therapy provides a safe space to explore their identity without judgment. This is particularly important for those who may be navigating questions of gender, sexual orientation, or expression in a society that often pressures people to conform to heterosexual and cisnormative standards.

    Queer individuals often face higher rates of mental health struggles due to marginalization and discrimination. Some may struggle with internalized oppression and have trouble building community and relationships.

    Talk therapy with a LGBTQ+ affirming therapist can help individuals feel heard and navigate their beautiful identities.