Whatever you're carrying, there's a place to start

Rather than trying to get rid of painful thoughts and feelings, ACT helps you unhook from them, using mindfulness and "defusion" exercises that put a little distance between you and the thought, so they carry less weight. From there, you and your therapist get clear on what actually matters to you and take small, committed steps toward it. It is often used for anxiety, depression, and chronic stress.

A structured, trauma-focused therapy usually done over about 12 sessions. Together you find the "stuck points" a trauma left behind (beliefs like "it was my fault" or "the world is never safe") and use short writing exercises and guided questions to examine them and loosen their grip. It has strong research support for PTSD.

Based on the idea that where you look can affect how you feel. Your therapist helps you find a "brainspot," an eye position tied to what you are working through, and you hold your gaze there while noticing what rises in your body. Staying with it helps the nervous system access and release distress that talking alone does not always reach. It is often used for trauma and performance blocks.

Stress and trauma live in the body, not just the mind. Somatic work builds awareness of physical sensations like tension, breath, and the impulse to move, and uses that awareness to help a stuck nervous system discharge and settle. It is gentle, paced by you, and often paired with talk therapy.

Mindfulness is the trainable skill of noticing what is happening right now, whether thoughts, feelings, or sensations, without judging or reacting to it. Through simple breathing and grounding practices, you learn to step back from anxious or heavy thoughts instead of being pulled along by them. It is woven into many therapies and also used on its own.

A practical, well-researched approach to depression. When mood drops we pull back from the things that once mattered, which deepens the low. So behavioral activation runs the other way: with your therapist you plan small, meaningful activities and build momentum, letting action lead mood rather than waiting to feel like it first.

One of the most effective approaches for fear and anxiety. Avoiding what scares us keeps the fear alive, so exposure gently reverses that: guided by your therapist, you face feared situations, memories, or sensations in small, planned steps and at your pace, until your brain learns they are safe. It is a core method for phobias, panic, OCD, and PTSD.

A couples approach grounded in attachment, the science of how we bond. Instead of refereeing arguments, EFT helps you both see the emotional cycle you get stuck in, name the softer feelings and needs underneath it, and respond to each other in new ways that rebuild safety and closeness.

A couples approach built on decades of research into what makes relationships last. It is hands-on and skills-focused: you learn concrete tools for communication and conflict, for repairing after a fight, and for rebuilding friendship and intimacy, often using structured exercises during and between sessions.

For young children, play is how they make sense of the world, so play therapy meets them there. Through toys, art, and stories a child expresses and works through feelings they cannot yet put into words, while the therapist helps them build coping skills and often coaches parents along the way.

A structured, time-limited therapy built on the link between mood and relationships. It zeroes in on a specific current stressor, such as grief, a role change like new parenthood, conflict, or isolation, and helps you strengthen communication and support around it. It has strong research support for depression, including during pregnancy and postpartum.

Built on the idea that we make sense of our lives through the stories we tell about them. Narrative therapy helps you separate yourself from the problem (you are not the problem, the problem is the problem), look closely at the story you have been living, and begin to author one that fits who you want to be.