CBT focuses on the connection between thoughts, emotions, and behaviors. Many times, the way we think about situations can unintentionally keep us stuck in cycles of anxiety, self-criticism, avoidance, or overwhelm.

In therapy, we work on identifying unhelpful thought patterns, understanding how they impact emotions and behavior, and practicing more balanced and effective ways of responding.

CBT can help with:

• Anxiety and overthinking
  
• Negative self-talk
  
• Perfectionism
  
• Depression
  
• Eating disorder thoughts and behaviors
  
• Avoidance patterns

The goal is not “positive thinking.”

The goal is learning how to respond to thoughts in a way that feels healthier, more flexible, and less overwhelming.

ERP is considered the gold-standard treatment for OCD and anxiety disorders involving fear, avoidance, compulsions, or reassurance seeking.

OCD often creates a cycle:

1. An intrusive thought, feeling, or fear appears
   
2. Anxiety increases
   
3. A compulsion or ritual temporarily relieves the anxiety
   
4. The brain learns the compulsion is necessary
   
5. The cycle continues

ERP helps break that cycle.

Together, we gradually practice facing fears, uncertainty, intrusive thoughts, or uncomfortable sensations without relying on compulsions or avoidance behaviors.

ERP is never about “throwing you into fears” without support. Therapy moves at a manageable pace while helping your brain learn:

“I can handle discomfort without needing to control or neutralize it.”

ERP can help with:

• Intrusive thoughts
  
• Reassurance seeking
  
• Mental compulsions
  
• Contamination fears
  
• “Just right” feelings
  
• Checking behaviors
  
• Health anxiety
  
• Relationship OCD
  
• Food-related fears and avoidance

DBT focuses on building practical skills for managing intense emotions, stress, impulsive behaviors, relationship difficulties, and emotional overwhelm.

Many people were never actually taught how to:

• regulate emotions
  
• tolerate distress
  
• communicate effectively
  
• set boundaries
  
• slow down nervous system overwhelm

DBT helps build those skills in a structured and supportive way.

DBT skills often focus on:

• Emotion regulation
  
• Distress tolerance
  
• Mindfulness
  
• Interpersonal effectiveness
  
• Coping with urges or impulsive behaviors
  
• Managing emotional reactivity

The goal is not becoming emotionless.

The goal is learning how to experience emotions without feeling completely consumed by them.

ACT helps people develop a healthier relationship with difficult thoughts, emotions, and internal experiences instead of constantly fighting against them.

Many people get stuck trying to:

• eliminate anxiety
  
• control thoughts
  
• avoid discomfort
  
• feel “100% certain”
  
• stop difficult emotions from existing

ACT teaches that struggling against internal experiences often makes them feel bigger and more consuming.

Instead of focusing on “getting rid” of thoughts or emotions, ACT focuses on:

• making space for difficult feelings
  
• learning cognitive flexibility
  
• reducing avoidance
  
• reconnecting with personal values
  
• building a meaningful life even when discomfort exists

ACT can be especially helpful for:

• OCD
  
• Anxiety
  
• Perfectionism
  
• Self-criticism
  
• Burnout
  
• Shame
  
• Emotional avoidance

Parts work is based on the idea that people are made up of different “parts” or internal experiences that often develop to protect us, cope, or help us survive difficult situations.

For example:

• one part may push you to overachieve
  
• another part may feel deeply anxious
  
• another part may avoid emotions entirely
  
• another part may use control around food to feel safe

Rather than judging these parts, therapy focuses on understanding them with curiosity and compassion.

This approach can help reduce shame and internal conflict while creating more emotional balance and self-understanding.

Parts work is often helpful for:

• Trauma
  
• Anxiety
  
• Eating disorders
  
• Perfectionism
  
• Emotional avoidance
  
• Self-criticism
  
• Identity struggles

Somatic therapy focuses on the connection between the mind and body.

Stress, trauma, anxiety, and chronic overwhelm do not only exist cognitively — they also impact the nervous system and physical body.

Many people notice symptoms such as:

• chronic tension
  
• difficulty relaxing
  
• feeling constantly “on edge”
  
• numbness or shutdown
  
• panic sensations
  
• dissociation
  
• exhaustion
  
• difficulty feeling present

Somatic and nervous system informed approaches help increase awareness of these responses while building tools to support regulation and safety within the body.

This may include:

• grounding techniques
  
• body awareness
  
• nervous system regulation
  
• mindfulness
  
• identifying stress responses
  
• learning how the body responds to overwhelm

The goal is helping both your mind and body feel safer, calmer, and more connected.