What is Cognitive Therapy?

Cognitive therapy, also known as CBT (Cognitive Behavioral Therapy), is a type of therapy that helps people feel better by changing the way they think and behave. The word "cognitive" just means "thoughts," so CBT is all about understanding how your thoughts affect your feelings and actions.

How Does CBT Work?

CBT is usually a short-term treatment compared to other types of therapy. It’s very focused and goal-oriented, meaning you work with your therapist to set clear goals, and progress is regularly checked to make sure you're moving in the right direction.

What Does CBT Help With?

There’s a lot of research showing that CBT works well for treating problems like depression, anxiety, panic attacks, phobias (like fear of certain things), OCD (obsessive-compulsive disorder), social anxiety, shyness, and PTSD (post-traumatic stress disorder). The great thing about CBT is that not only does it help people feel better, but it also helps them stay better by preventing a relapse of symptoms.

What is DBT?

Dialectical Behavior Therapy (DBT) is a type of therapy that’s similar to Cognitive Behavioral Therapy (CBT) but is specifically helpful for people with Borderline Personality Disorder (BPD) as well as those dealing with depression, PTSD (post-traumatic stress disorder), substance abuse, or anyone struggling to manage their emotions.

DBT helps people find a balance between two important skills: acceptance (understanding and accepting yourself) and change (working to improve your life and actions). The goal is to help you create a life that's more fulfilling, meaningful, and worth living.

What Does DBT Focus On?

DBT teaches four main skills:

1. Mindfulness – Learning to be fully present and aware of your thoughts, feelings, and surroundings in the moment.

2. Distress Tolerance – Building the ability to cope with difficult emotions and situations without making things worse.

3. Interpersonal Effectiveness – Developing the skills to create healthy, respectful, and supportive relationships.

4. Emotion Regulation – Learning how to manage and change intense emotions like anger, anxiety, guilt, or sadness.

How Does DBT Work?

DBT-informed therapy uses the same principles of DBT, but it’s more flexible. It might be a good fit for people who feel like their emotions are on an “emotional roller coaster,” have mood swings, or have relationships full of conflict.

What is EMDR?

EMDR (Eye Movement Desensitization and Reprocessing) is a type of therapy that’s especially helpful for people who have gone through traumatic events. It helps people heal from the emotional pain and stress caused by these experiences.

When we’ve experienced trauma, it’s common to try to avoid thinking about it. We might distract ourselves or push away the painful memories. But avoiding these memories can sometimes make our anxiety and distress worse over time.

In EMDR, the therapist works with you to face these tough memories, images, and feelings—while you do something else at the same time, like moving your eyes, tapping your hands, or listening to sounds. This helps you gradually process the trauma in a healthier way and not avoid it. It also teaches ways to better manage your emotions and stress.

The goal is to help you see the traumatic event in a new light so it doesn’t have such a strong hold on your life anymore.

How an EMDR Session Works:

In a typical session, you'll be asked to recall a difficult memory in as much detail as you can. You’ll also talk about the feelings, thoughts, and physical sensations that come with it. At the same time, you’ll focus on some positive thoughts or beliefs to balance it out.

The therapist will guide you to focus on the memory while doing something like tapping your hands or listening to a sound. After each round of focusing on the memory, you’ll have a moment to rest and reflect on what you’re feeling. This process is repeated a few times during the session, with the therapist helping you stay grounded and calm.

Does EMDR Work?

Research shows that EMDR can be very effective in reducing the emotional pain, anxiety, and avoidance linked to traumatic events. In fact, studies suggest that EMDR can work faster and be more effective than other types of therapy. It's recognized as a proven treatment by major health organizations, including the American Psychiatric Association, the World Health Organization, and the Department of Defense.

What is Play Therapy?

Play therapy uses play to help kids express their thoughts and feelings. While adults usually talk to work through problems, kids (and even teens) often use play to make sense of their emotions. It's hard to talk about things when you don’t know how to say them or feel safe doing so, so play becomes a way for kids to communicate.

How Does Play Therapy Work?

Kids process things differently from adults because their brains are still growing. From birth to around 25 years old, the brain develops in many ways—physically, emotionally, socially, and mentally. Kids learn things like how to problem-solve, cope with uncomfortable feelings, and understand social rules, all while developing motor skills and gaining self-confidence.

When kids play games, dress up, pretend, or use toys, they’re also learning to explore feelings, roles, and rules. Play therapy taps into this natural learning process to help kids express themselves in healthy ways. It also encourages creativity, which builds better problem-solving skills.

In play therapy, kids often choose their activities, like drawing or playing in the playroom. This helps them make decisions and boosts their self-esteem and confidence.

How It Works in Sessions

Play therapy begins by building a warm, trusting relationship with your child. I focus on understanding how your child sees the world, which helps me understand what’s behind any troubling behaviors. As trust grows, your child will feel safer and more comfortable sharing their feelings. I also use specific techniques to observe and learn how your child reacts to different situations. By becoming more aware of their emotions, thoughts, and reactions, they can start making positive changes.