○ Thoughts ○ Feelings ○ Behaviors ○

CBT helps you identify thought patterns and how they fuel difficult emotions and behaviors. You'll learn practical skills to challenge distorted thinking and build healthier responses.

Best for: Anxiety, depression, OCD, phobias, low self-esteem, panic, eating disorders. This is often the first-line recommended approach for many common mental health concerns.

○ Patterns ○ Relationships ○ Insight Building ○ 

Psychodynamic therapy explores how early experiences and relationships shape your inner world today. It's less structured than CBT — you're invited to speak freely and notice patterns that emerge, often in the relationship with your therapist.

Best for: Recurrent relationship difficulties, persistent depression, identity questions, grief, low self-worth, or a desire to understand yourself more deeply. Better suited for people who want insight-oriented work rather than quick skill-building.

○ Emotional Dysregulation ○ Distress ○

DBT teaches four core skill sets: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. It holds two seemingly opposite ideas at once — that you are doing your best, and that you can do better.

Best for: Intense or rapidly shifting emotions, self-harm, borderline personality, relationship instability, trauma, eating disorders, suicidal ideation. Particularly helpful when CBT alone hasn't been enough.

○ Values ○ Flexibility ○ Acceptance ○ 

ACT shifts focus away from eliminating painful thoughts and toward living in line with your values even when hard feelings are present. You learn to hold discomfort more lightly — to act in spite of it, rather than waiting until it goes away.

Best for: Chronic anxiety, depression, chronic pain, stress, grief, burnout, life transitions. A good fit for people who've tried CBT and want a different angle, or who feel stuck in a cycle of trying to "fix" their thoughts.

○ Identity ○ Strengths ○

Neurodiversity-affirming therapists work with how your brain is wired — not against it. Rather than treating autism, ADHD, dyslexia, or sensory differences as problems to be corrected, this approach builds on your strengths and helps you navigate a world not designed with you in mind.

Best for: Autistic individuals, people with ADHD, those processing a late diagnosis, and anyone who has felt pathologized or misunderstood by traditional therapy approaches. Deeply valuable for children and teens whose self-image is still forming.

○ Safety ○ Trust ○ Healing ○ 

This is less a single technique and more a lens applied across all therapy. A trauma-informed therapist understands how traumatic experiences affect the nervous system, memory, and behavior — and never asks you to push through more than you're ready for. Specific trauma approaches include EMDR, CPT, and somatic therapies.

Best for: Anyone who has experienced abuse, neglect, accidents, medical trauma, loss, community violence, or any event that left them feeling unsafe or overwhelmed — at any age.