Therapeutic Approach

Every person brings a unique set of experiences, strengths, and challenges to therapy, and I believe the process should reflect that individuality. My approach is grounded in flexibility and collaboration, drawing from a range of evidence-based methods to meet you where you are.

We’ll explore not just the challenges you’re facing but also the underlying patterns, emotions, and experiences that have shaped your journey. By tailoring our work to your specific needs, we’ll uncover ways to move through life’s complexities with greater clarity, balance, and connection to yourself.

The methods I use are designed to address the connection between your thoughts, emotions, and body. Use the links to explore the modalities I incorporate and learn how each can support your goals.

Cognitive Based Therapies

Building Awareness and Flexibility in How You Think and Respond

Cognitive-based therapies offer a way to understand how your thoughts, emotions, and behaviors are connected. These approaches can help you make sense of patterns that feel stuck, confusing, or hard to change, especially when those patterns keep showing up in ways that don’t feel helpful anymore.

This work isn’t about fixing your thoughts or trying to be more positive. It’s about getting to know your internal world with curiosity and care. When we understand why certain responses developed and what they may have been trying to protect us from, we can begin to relate to them in a new way. Over time, that awareness can create space for new ways of thinking, feeling, and responding.

You might be struggling with overthinking, self-criticism, perfectionism, or emotional overwhelm. You may notice yourself caught in familiar habits, even when part of you wants something different. Therapy offers a space to explore these experiences without judgment and to find tools that actually fit the way your mind works.

Together, we’ll look at what’s happening beneath the surface and begin to build practical, compassionate strategies to support your growth and well-being.

Cognitive based approaches I use:

Acceptance and Commitment Therapy (ACT): ACT is about learning to make space for difficult thoughts or feelings without getting stuck in them. Instead of trying to “fix” your inner experience, we focus on connecting with what matters most to you and taking steps in that direction, even when things feel challenging.
Schema Therapy: Schema Therapy helps uncover deeper emotional patterns that often form in early life or relationships. These patterns can shape how you view yourself and others. In this work, we explore the parts of you that developed in response to those experiences and find new ways to care for them while building greater flexibility in how you respond now.
Emotional Schema Therapy (EST): EST focuses on how you relate to your emotions. Not just what you feel, but how you feel about what you feel. If you've been taught that some emotions are unsafe or unacceptable, this approach can help you build emotional awareness, acceptance, and practical strategies for navigating what comes up.

These approaches support you in understanding and reshaping thought patterns, helping you navigate challenges with greater clarity, confidence, and self-compassion.

Body-Based Therapies

Integrating Mind and Body to Support Emotional Healing

Body-based therapies recognize that our minds and bodies are deeply connected, especially when we’re carrying stress, trauma, or emotional pain. These approaches offer gentle ways to tune into your body’s signals, release tension that may have built up over time, and build a greater sense of safety and steadiness from within.

Our bodies often hold onto experiences, even when we think we’ve moved on. That might look like feeling overwhelmed more easily, disconnected from your body, or sensitive to certain environments or sensations. Together, we’ll explore how your nervous system responds to stress, and find ways to support your body in moving toward more calm, connection, and balance.

This work is about learning to listen to your body with compassion. As you begin to notice your patterns and responses more clearly, you can interrupt cycles of distress and start to feel more grounded and resilient in your day-to-day life.

Approaches I draw from:

Polyvagal Theory-Informed Therapy: This approach helps you understand how your nervous system reacts to stress or connection. By learning to recognize when your body feels activated, shut down, or safe, you can start to gently support yourself in returning to a place that feels more regulated and connected.
Sensorimotor Psychotherapy: Sensorimotor Psychotherapy blends body awareness with talk therapy. It helps you notice how certain experiences live in the body and gives you tools to work with those sensations in a way that supports healing and emotional regulation.
Somatic Experiencing (SE): Somatic Experiencing focuses on helping your body process and release stress or trauma that may have gotten stuck. By paying attention to physical sensations in a safe and supported way, your body can begin to complete responses that were interrupted and find more ease.
Breathwork Therapy: Breathwork uses simple, intentional breathing techniques to help calm your nervous system, release built-up tension, and reconnect with yourself. It can be especially helpful when emotions or stress feel overwhelming.

These approaches are always adapted to fit your needs and comfort level. Whether you’re working through trauma, navigating stress, or simply wanting to feel more at home in your body, this work can help you build a deeper sense of connection, stability, and self-awareness.

Parts Work

Exploring Internal Dynamics to Resolve Conflict and Promote Healing

Parts work is based on the idea that we all have different "parts" within us. These parts often carry different feelings, beliefs, or needs, and at times they can feel like they're in conflict. You might feel pulled between wanting to keep things under control and also needing space to rest, or between striving to meet expectations and feeling overwhelmed or shut down. These internal tensions are common, especially after experiences with trauma, burnout, or ongoing stress.

Rather than trying to quiet or fix these parts, this approach helps you explore them with curiosity and compassion. Each part has its own perspective and history. Many developed as a way to protect you or help you get through something difficult. By getting to know them in a supportive space, it becomes easier to understand what they need and how they have been trying to help.

You might notice a part that pushes you to keep going and hold everything together, while another part carries sadness, fear, or exhaustion. In therapy, we make space for each part to be heard. We approach them gently, without judgment, and explore how they’ve been shaped by your experiences. This process can help you feel more connected to yourself and more at ease with your internal world.

Approaches I use in parts work:

Internal Family Systems (IFS): IFS helps you get to know the different parts of yourself and how they respond to life’s challenges. Some parts may be protective, others may carry pain or fear. This approach supports you in connecting with your core Self, which brings calm, compassion, and clarity into your relationship with these parts.
Somatic Parts Work: This approach brings body awareness into parts work. We pay attention to how different parts show up physically, such as through tension, stillness, or sensation, and work gently with what your body is holding.
Compassionate Inquiry: Compassionate Inquiry helps uncover the deeper emotional truths and needs behind your behaviors or reactions. It offers a way to explore your internal experience with honesty and care, while supporting deeper healing.
Expressive Art Therapy for Parts Integration: Some parts are hard to put into words. Creative expression can offer another way to give these parts a voice and help them feel understood and integrated.

This work is about reconnecting with yourself in a way that feels supportive and true. As you build relationships with your inner parts, you can begin to move through life with more clarity and a stronger sense of wholeness.

Insight Oriented Therapies

Deepening Self-Understanding to Foster Growth and Healing

Insight-oriented therapy helps you slow down and take a closer look at the patterns shaping your thoughts, emotions, and relationships. It offers space to reflect on how past experiences may still be influencing your present, often in ways that aren't immediately obvious. This process isn't about overanalyzing or staying in the past. It's about making sense of your inner world so you can feel more connected to yourself and move forward with greater clarity.

This approach invites curiosity and compassion. As you begin to notice the links between earlier experiences and current struggles, you may find new ways of understanding yourself, your needs, and your responses. With time, insight can lead to meaningful change and a deeper sense of self-trust.

To support this journey, I use evidence-based, insight-oriented approaches, including:

Psychodynamic Therapy: This approach explores how early relationships and life experiences have shaped your emotional patterns and inner world. By becoming more aware of what’s happening beneath the surface, you can begin to shift long-standing dynamics that may be holding you back.
Narrative Therapy: Narrative therapy invites you to look at the stories you’ve learned or told yourself about who you are. Together, we explore where those stories came from, how they’ve shaped your identity, and what new stories might emerge when you start to see yourself with more compassion and clarity.
Mindfulness-Based Insight Therapy: This approach combines present-moment awareness with reflection, helping you notice your thoughts and emotions without judgment. As you develop this awareness, you can uncover insights that support growth and deepen your understanding of yourself.

These approaches are not about overanalyzing or staying stuck in the past. They're about understanding where you’ve been, so you can move forward with a stronger sense of who you are.

Relational and Attachment-Focused Therapy

Understanding the Role of Connection in Healing and Growth

Relational and attachment-focused therapy offers a space to explore how your earliest relationships may still be shaping how you relate to others and to yourself. These patterns often begin in childhood or through meaningful life experiences, and they can continue to influence your sense of safety, self-worth, and connection in the present.

You might notice these patterns in the ways you show up in relationships. This could look like difficulty trusting others, struggling to set boundaries, or feeling overwhelmed in social situations. Some people experience cycles of people-pleasing, self-isolation, or a fear of being rejected or misunderstood. Often, these patterns are tied to emotional needs that were never fully met.

Therapy gives you a place to get to know the deeper layers of your experience and explore the dynamics that shape how you relate to yourself and others. Together, we look at how these patterns formed, how they show up in your life now, and how you can begin to shift them in ways that support your emotional well-being. This process can strengthen your ability to show up more fully and honestly in your relationships, while also deepening your connection to yourself.

I incorporate several evidence-based approaches in this work, including:

Emotionally Focused Individual Therapy (EFIT): EFIT helps you explore and heal attachment wounds by addressing unmet emotional needs and breaking cycles of disconnection within yourself and in your relationships.
Attachment-Based Therapy: This approach explores how early attachment experiences shape your current relationships and sense of self, helping you build more secure and fulfilling connections.
Relational Psychotherapy: Relational Psychotherapy focuses on the healing power of relationships, including the connection we create in therapy, to support your growth, self-awareness, and emotional well-being.

Through this work, therapy becomes a place to reimagine how you relate to yourself and others, empowering you to create relationships that feel grounded, authentic, and supportive.