Develop a deep connection with yourself and others

Trauma-focused approaches recognize that depression, anxiety, post-traumatic stress, addictions, issues with self-esteem, relationship and other challenges often have trauma, and especially early childhood trauma, at their root. Support aimed at reducing triggers and flashbacks, increasing safety and stability, building positive self-esteem, and healing negative core beliefs may be needed as a result of the trauma experienced. At the pace that is right for you, trauma-focused approaches can support integration of trauma, and healing that can help you move from surviving to thriving.

Cognitive Processing Therapy (CPT) is an evidence-based, cognitive behavioral therapy for individuals who have experienced a traumatic event and/or are experiencing post-traumatic stress disorder (PTSD). CPT is a structured treatment, that helps to lessen avoidance and move through trauma-related thoughts, emotions, and triggers that can arise after experiencing a traumatic event. CPT works to modify thinking so that PTSD symptoms decrease. Active participation in between therapy sessions is encouraged.

EMDR is one of the strongest evidence-based approaches available today to address anxiety, depression, and the reduction of post-traumatic stress disorder (PTSD) symptoms. EMDR is a structured therapy that works to have the person hold in their conscious mind, parts of a trauma memory, while using eye movements and other strategies to decrease the impacts of the memory. Through EMDR processing, traumatic thoughts, feelings, visual and somatic memories can be processed, leading to a greater sense of safety, stability, and trauma healing for those with a traumatic history.

Somatic Therapy is an evidence-based treatment that focuses on holistic healing by increasing body awareness and incorporating mind and body exercises to create healing at a deep cellular level. Somatic Therapy has been shown to help individuals experiencing chronic tension and stress, anxiety, trauma and PTSD symptoms, depression, grief and relationship challenges. In somatic therapy, the mind, body, spirit and emotions are connected. Developing awareness of each can give greater ability to release negative emotions and past experiences often held within the body.

Ego-state therapy is a psychodynamic approach to recognizing and understanding our internal states. A form of parts, inner-child, or reparenting work, ego-state therapy suggests there is a collection of different parts that integrate within our psyche, to make us who we are. Ego states develop in response to our environment and life circumstances. In our adult lives, some ego-states may be more beneficial than others. Ego-state therapy seeks to strengthen the ability of the mature adult self to be most present, and to heal and lessen the grip of hurt parts from the past.

Mindfulness is an evidence-based approach that brings our attention inward to our breathing and physical inner states. Through mindfulness we can learn where in our bodies tension is held, how it came to be there, and what we can do to release it. Mindfulness practices help us harness the power of breath and the body’s wisdom to stay grounded in the present, as we move through the challenges in our day. Mindfulness has been shown to lessen the effects of anxiety, depression and trauma, and to increase emotion regulation, healthy coping skills, and trauma healing.

Narrative therapy uses a social justice approach to rewrite or reframe your story and have your voice heard from your perspective. Narrative therapy highlights the valuable strengths and characteristics you bring to the therapeutic process, while addressing past and current issues by separating you from the greater sociocultural context and putting you in the driver’s seat to speak from your perspective. Narrative therapy is a powerful approach to healing past experiences where you have felt devalued, ignored, and silenced by society’s more dominant narratives.

Emotion-focused Family Therapy is a powerful, evidence-based approach, that supports families struggling with mental health within the family. EFFT can be used by parents to support their child’s needs, as well as by adults looking for ways to reconnect with parents or other adults in the family. EFFT can help you and your family experience greater understanding, emotion regulation and attachment across family members. EFFT, can bring family members closer, and help restore and strengthen connection and empathy within family relationships.

Internal Family Systems (IFS) is an approach that recognizes that we all have both a Self, and different parts who make up who we are. Parts have their own feelings, beliefs, thoughts, behaviours and roles that they may play, and exploring these can help us understand their unique roles and interactions with each other. IFS is a compassionate approach that has the potential to increase an internal sense of integration, connectedness and compassion. IFS can have a substantial impact on healing, especially where there is a history of trauma.

Polyvagal Theory highlights the intricate connections between our nervous system and our emotional experiences, allowing for a deeper awareness of how emottons and memories can become ‘locked’ in the body and the nervous system. Somatic healing work can increase your ability to calm your nervous system, and allow safety and trust to develop within. This can lead to increased safety and satisfaction in relationships, reduced reactivity to stress, and the possibility of greatly transforming your overall emotional and physiological well-being.

Acceptance and Commitment Therapy (ACT) combines the practices of mindfulness, intentional living, and self-acceptance with taking actions that help you move towards your goals and values. Using a variety of metaphors, exercises and strategies, ACT can help you address immediate challenges, and ‘get unstuck’ from negative thoughts, feelings, avoidance patterns or other difficult situations that have been holding you back. ACT has shown effectiveness in potentially reducing symptoms related to anxiety, depression, OCD, hoarding and other challenges.

Cognitive Behavioral Therapy (CBT) looks at the relationship between our thoughts, feelings and actions, and how automatic thoughts and beliefs from the past can impact life today. CBT is one of the most researched approaches, showing benefits in addressing symptoms of depression, anxiety, phobias, chronic pain, low self-esteem, substance use, obsessive-compulsive disorder (OCD) and hoarding. CBT can include workbooks, homework and experiments that help to strengthen work during and in between appointments.

Dialectical Behavior Therapy (DBT) is an effective, evidenced-based treatment that helps create a life worth living for those with intense emotional swings, impulsivity, suicidal behavior and challenges maintaining relationships. DBT combines cognitive behavioral therapy and mindfulness to build a range of emotion regulation, distress tolerance, mindfulness and interpersonal effectiveness skills. In DBT, opposites coexist – you can accept where you are in your life, while working towards change and reaching your goals.

Harm reduction is a compassionate, respectful therapeutic approach that can help reduce the harmful effects of addictions, hoarding, self-harm and other challenges. Harm reduction recognizes that for some, abstaining from harmful behaviours may not be realistic or a goal for the individual. Harm reduction instead focuses on meeting the person where they are at, building trust, understanding, validation and compassion, while reducing risks, increasing health, safety, emotional well-being, and overall stability.

Motivational interviewing is an evidence-based approach to increasing motivation for action related to lifestyle or behaviour changes and is often used in the treatment of addictions and hoarding and clutter. With motivational interviewing, you develop your own personal road map that enables you to take action towards your values and goals today. Coaching in MI strategies can be very helpful for your family and friends so that they can gain the strategies needed to support you maintaining your motivation for change.

Solution-Focused Therapy (SFT), is goal-directed, and future-focused. SFT looks at how to solve problems, without going too deeply into their history. By focusing on solutions and actions to address current urgent situations, and taking immediate steps towards concrete and achievable goals, and short-term solutions, you can keep the momentum up and see progress almost immediately. Your therapist will ask solution-focused questions to identify your strengths, past successes, achievements, and the ways in which you might use these strengths to support your current work and goals.