Individual Therapy

This is considered the 3rd Wave of Behaviorism and is cutting edge treatment with a large evidence base.

Achieving a sense of vitality

1. Mindfulness training
2. Acceptance: Learning how to approach and have difficult experiences related to thoughts, emotions, sensations, and more
3. Commitment: Core Values Clarification and living consistently with a sense of purpose

Researchers are consistently finding that avoiding and or controlling our internal experiences (Experiential Avoidance) actually leads to greater suffering and an increase in symptoms.

A few examples of experiential avoidance:

• Whatever you do, do not think about a pink elephant. What did you think of?
• Try your hardest not to feel your chair, or if standing, the floor. What did you feel?

ACT | Association for Contextual Behavioral Science

You do not have to have survived something catastrophic for the past to be affecting your present. EMDR was originally developed for trauma but is now used for a wide range of difficulties. If your therapist thinks it could help you reach your goals, they will talk with you about whether it is a good fit.

Keep the past in the past where it belongs, and reprocess memories that may be contributing to current difficulties

Using bilateral stimulation by engaging both hemispheres of the brain allows for desensitization and reprocessing of memories and experiences that impact you today. Your therapist will work with you to feel comfortable and use handheld pulsars that alternate vibrations through the hands to deliver bilateral stimulation. Additional methods include eye movement tracking via computer software or audio tones delivered through headphones, making treatment accessible in person and virtually. Once you feel safe, processing begins. Unlike other trauma treatments, EMDR puts you in the driver seat, meaning you direct when you need to stop, take a break, or skip for the session.

EMDR International Association

Most approaches treat symptoms. IFS goes deeper, working directly with the root causes of anxiety, depression, trauma, and self-sabotage by addressing the inner system driving them. Developed by Dr. Richard Schwartz, it is one of the most effective evidence-based models available for lasting psychological change, not just temporary relief.

To stop being at war with yourself and start responding to life from a place of clarity rather than being driven by fear, shame, or old wounds

1. Parts Work: We all have different parts, the people-pleaser, the inner critic, the one that shuts down under pressure. IFS helps you identify these parts, understand what they are trying to do for you, and stop being hijacked by them
2. Unburdening: Many of our parts are still reacting to things that happened years ago. This work helps release those old burdens so your past stops running your present
3. Self-Leadership: At your core is a calm, clear, capable version of you. IFS helps put that part back in charge

A few signs this might resonate:

• You react in ways you do not understand and later regret
• You know what you need to do but something keeps blocking you
• Your inner critic is relentless and nothing seems to quiet it
• You have done talk therapy before but feel like you keep circling the same patterns without real change

IFS Institute | Internal Family Systems Model

If you have tried everything and still cannot sleep, CBT-i is the gold standard in insomnia treatment and the most effective long-term solution available. Unlike sleep medications, which manage symptoms, CBT-i gets to the root of what is keeping you awake and gives you tools that last.

Uninterrupted, restorative sleep on a consistent basis

1. Mindfulness and relaxation training to calm an overactive nervous system at bedtime
2. Bedtime wind down routine education and planning
3. Addressing environmental and dietary factors that can trigger or worsen insomnia
4. Examining the thoughts and beliefs about sleep that are keeping you stuck in a cycle
5. Sleep restriction (note: due to certain contraindications, this should only be done following a thorough psychological assessment and with a trained therapist)

A few signs this might be for you:

You lie awake for hours even when you are exhausted

Your mind races the moment your head hits the pillow

You wake up in the middle of the night and cannot get back to sleep

Poor sleep is affecting your mood, focus, relationships, or work

Cognitive Behavioral Therapy for Insomnia (CBT-I) | Sleep Foundation