ACT is one of my favorite approaches to incorporate into therapy, especially for anxiety, because “trusting your gut” isn’t always the best advice. Anxiety can make it incredibly difficult to trust yourself, feel grounded, or know which thoughts deserve your attention. Rather than trying to eliminate uncomfortable thoughts or emotions, ACT helps you build a different relationship with them. The focus is on accepting what is outside of your control while taking intentional actions that align with your core values and the life you want to create.

CBT is based on the understanding that your thoughts, emotions, and behaviors are interconnected. This approach helps you identify and challenge unhelpful thought patterns so you can break cycles of anxiety and in your relationships rather than feel stuck in them. CBT also provides practical tools and strategies you can apply in everyday life outside of sessions.

DBT combines self-acceptance with meaningful change. It helps you acknowledge your thoughts, emotions, and experiences without judgment while building practical skills to navigate stress, regulate emotions, improve communication, and create healthier relationship patterns. DBT can be especially helpful when attachment wounds are triggered, conflict feels overwhelming, or you find yourself shutting down, people-pleasing, becoming reactive, or struggling to communicate your needs effectively.

IFS is based on the idea that we all have different “parts” within us — for example, anxious parts, perfectionistic parts, protective parts, or wounded parts. Each part develops for a reason and ultimately tries to help, even when its strategies no longer serve you.

IFS helps you better understand these internal patterns with curiosity and compassion rather than judgment. The goal is to heal unresolved wounds, reduce inner conflict, and strengthen a more grounded, confident sense of self.

Mindfulness and grounding are often talked about together, but they serve different purposes. Mindfulness helps you become more aware of your thoughts, emotions, and physical sensations in the present moment without judgment. Grounding techniques help regulate the nervous system and reconnect you to a sense of safety when emotions or anxiety become overwhelming.

Not every technique works for every person, so we’ll explore different strategies together and build a set of tools that feels effective and sustainable for you.

SFBT is a goal-oriented, evidence-based approach that focuses on building solutions rather than staying stuck in problems or the past. In the context of relationships, we’ll identify your existing strengths, resources, and patterns that are already helping you connect, communicate, or cope more effectively, and build on them in practical ways. Together, we’ll create small, realistic goals that support meaningful change in how you show up in your relationships. The idea is simple: action builds momentum and confidence.

Somatic therapy is a body-centered approach that focuses on the connection between the mind and body. Stress, anxiety, and unresolved experiences are often stored physically, showing up as tension, restlessness, fatigue, chronic pain, or other physical symptoms.

In addition to talk therapy, somatic work may include mindfulness, nervous system regulation, breathwork, movement, or grounding exercises to help process and release stored tension. This can be especially helpful for people who tend to intellectualize or stay “stuck in their head,” making it difficult to identify or fully process emotions.