How Therapy Approaches Differ—and Why That Matters
Before we explore specific types of therapy, it’s helpful to understand that different approaches are designed to target different concerns. Some therapies focus on shifting unhelpful thoughts and behaviours, others aim to process emotions or heal from past experiences, and some emphasize building insight or improving relationships.
While research shows that the therapeutic relationship itself is one of the strongest predictors of success in therapy, choosing an approach that aligns with your needs can make a meaningful difference. Each modality has its own strengths, and many therapists, myself included, are trained in multiple evidence-based methods. This allows us to tailor your treatment to best support your unique goals and challenges.
Common Evidence-Based Therapy Approaches
Cognitive Behavioural Therapy (CBT)
CBT is one of the most well-known and widely studied forms of therapy. It focuses on identifying and challenging unhelpful thought patterns and behaviours that contribute to emotional distress. CBT is structured, goal-oriented, and often includes practical tools and strategies to help manage symptoms.
Consider for:
– Depression
– Anxiety disorders (e.g., generalized anxiety, social anxiety, panic disorder)
– Stress
– Insomnia
– Perfectionism
– Low self-esteem
Acceptance and Commitment Therapy (ACT)
ACT helps individuals build psychological flexibility by learning to accept difficult thoughts and feelings rather than fighting against them. It emphasizes living in alignment with your values and taking meaningful action, even in the presence of emotional discomfort.
Consider for:
– Anxiety and depression
– Chronic stress
– Life transitions
– Grief and loss
– Chronic pain and illness
Mindfulness-Based Therapies
Approaches like Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR) blend mindfulness practices with elements of CBT. These therapies help individuals cultivate present-moment awareness and reduce reactivity to stress.
Consider for:
– Depression relapse prevention
– Anxiety and stress
– Chronic pain
– Burnout
Interpersonal Therapy (IPT)
IPT focuses on improving relationship dynamics and addressing interpersonal issues that may be contributing to emotional distress. It explores patterns in communication, unresolved grief, role transitions, and social support systems.
Consider for:
– Depression
– Relationship difficulties
– Grief and loss
– Major life changes
Emotion-Focused Therapy (EFT)
EFT helps clients identify, explore, and transform emotional experiences. By increasing emotional awareness and processing unresolved feelings, individuals can build healthier internal coping mechanisms and stronger interpersonal relationships.
Consider for:
– Depression
– Anxiety
– Emotional regulation
– Relationship issues
Couples Therapy: Gottman Method & Emotionally Focused Therapy (EFT)
Gottman Method Couples Therapy
The Gottman Method is grounded in decades of research on what makes relationships succeed or fail. This structured approach helps couples strengthen their friendship, manage conflict constructively, and build shared meaning in their relationship. The method includes practical tools for improving communication, deepening emotional connection, and fostering long-term relationship health.
Consider for:
– Communication breakdowns
– Conflict resolution
– Rebuilding trust
– Enhancing intimacy and emotional connection
– Preventative relationship strengthening
Emotionally Focused Therapy (EFT)
EFT focuses on the emotional bond between partners and helps couples identify negative interaction patterns that create distance or conflict. By fostering greater emotional responsiveness and understanding, EFT supports couples in building secure, lasting connections.
Consider for:
– Emotional disconnection
– Attachment injuries
– Relationship distress
– Healing after infidelity
– Strengthening emotional intimacy
Trauma Therapy: Internal Family Systems (IFS), EMDR & Trauma-Focused CBT
Internal Family Systems (IFS)
IFS is a powerful, compassionate, and non-pathologizing approach that helps people explore and heal inner emotional wounds. It’s based on the idea that we all have different “parts” of ourselves—some that carry pain or trauma, and others that try to protect us from it. IFS helps people connect with their core “Self” and build a healing relationship with these parts.
Consider for:
– Childhood and complex trauma
– PTSD
– Anxiety and depression
– Self-esteem and inner conflict
– Emotional regulation
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR helps individuals reprocess traumatic memories using bilateral stimulation (such as guided eye movements). It’s one of the most widely used therapies for PTSD and trauma-related symptoms.
Consider for:
– PTSD
– Single-incident or complex trauma
– Anxiety and panic
– Grief and loss
Trauma-Focused Cognitive Behavioural Therapy (TF-CBT)
TF-CBT combines elements of traditional CBT with trauma-sensitive strategies. It helps clients develop skills to process trauma, manage distress, and rebuild a sense of safety and empowerment.
Consider for:
– Childhood trauma
– PTSD
– Depression and anxiety related to trauma
– Emotional dysregulation
The Value of Integrative Therapy
While each therapy approach has unique strengths, many clients benefit most from an integrative approach—one that draws on multiple therapeutic modalities to create a personalized, flexible treatment plan. An integrative therapist can adapt to your evolving needs, using the most effective tools and strategies for your specific goals, rather than a one-size-fits-all method.
Putting it All Together
The approaches above are just a snapshot—there are many more therapeutic modalities, each with unique strengths. A helpful starting point is to reflect on what’s bringing you to therapy and explore which approaches resonate with you. If research matters to you, consider looking into studies from impartial sources to better understand their effectiveness.
Most importantly, the relationship with your therapist is one of the strongest predictors of success. While trust takes time to build, an initial consultation can help you get a feel for whether it’s a good fit.
You deserve support that feels right for you. Trust your instincts, stay open, and know that meaningful change is always possible.
Learn More or Get in Touch
If you’d like to learn more about how I work or what therapy could look like for you, feel free to explore the following pages on my website:
Individual Therapy
Couples Therapy
If you have questions, thoughts, or just want to reach out, I’d love to hear from you.
Contact me here