How we work

Our team combines the most effective yet compassionate therapies and coaching approaches available today. Repeated academic research has validated them as “evidence-based,” meaning that they have been shown to help people time and time again. They are:

1. Internal Family Systems (IFS)

2. Somatic Experiencing (SE)

3. Mindfulness Based Stress Reduction (MSBR)

4. Dialectical Behavioral Therapy (DBT)

5. Cognitive Behavioral Therapy (CBT) and CBT for Insomnia (CBTi)

6. Cognitive Processing Therapy (CPT) and Prolonged Exposure (PE)

7. Exposure Therapy

We are able to integrate these methods together in a way that best meets your goals, and based on what we discover works best for you.

Here are some ways that we use these various therapies and coaching techniques to treat military stress:

| IFS therapy embraces the belief that when a trauma occurs, “parts” are forced into extreme roles within your inner system. This includes both “protector” parts, like an logical ‘militant’ part, or an over-thinking part, as well as “exile” parts, such as a wounded young child who endured a traumatic experience. IFS therapy first helps you “unblend,” or differentiate, from your parts, which often yields a sense of rapid comfort and curiosity, allowing you to access Self or Self-Energy. From there, we use Self-Energy to go inside and “unburden” your parts, or release them from their extreme jobs. As a result, you experience a holistic, deep sense of healing that endures.

| Somatic therapy holds that when you experience stress or trauma, that energy is held physically in your body. So, we work with the mind and body to release it. We’ll you to slow down and notice where you feel an emotion in your body, how you are feeling toward that sensation, and more. Physical symptoms - such as a racing heart, tight chest, restlessness in your limbs, or a pit in your stomach - are commonly considered “signals” from the body, trying to express and communicate a deeper message. Therefore, when we focus on and understand the deeper meaning behind the sensations, the physical sensations often resolve as well.

| MBSR is a structured program designed to help individuals cultivate a heightened awareness of the present moment. MBSR incorporates various mindfulness practices, such as meditation, body scanning, and gentle yoga, aimed at reducing stress and promoting overall well-being. You are encouraged to observe your thoughts and emotions without judgment, fostering a sense of acceptance and self-awareness. Through regular practice, you’ll learn to manage stress more effectively, improve your concentration, and enhance your emotional resilience. MBSR has been widely embraced as a valuable tool for addressing the challenges of modern life and promoting mental and emotional balance.

| DBT combines cognitive and behavioral therapy approaches, and helps you develop skills in four key areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. DBT helps you learn how to better manage overwhelming emotions, improve relationships, and build a life that feels meaningful, and worth living. The dialectical aspect of DBT emphasizes finding a balance between acceptance and change, both validating your life experiences while also working towards personal growth and positive changes.

| CBT helps you identify and change negative thought patterns and behaviors. In CBT, we help you to notice, challenge and reframe irrational beliefs, which in turn can lead to more positive emotions and constructive actions. CBT focuses on the present moment, emphasizing problem-solving skills and coping strategies to manage a variety of mental health conditions, such as eating disorders, anxiety, depression, and post-traumatic stress disorder. CBT is typically structured, goal-oriented, and time-limited, making it a popular choice for those seeking practical tools to improve their mental well-being.

| CBTi is a structured program designed to help you if you are struggling with sleep disturbances. It combines cognitive therapy, which helps identify and challenge unhelpful thoughts and beliefs related to sleep, with behavioral therapy, which aims to modify habits that may be contributing to your insomnia. CBT for Insomnia typically involves keeping a sleep diary, developing a consistent sleep schedule, practicing relaxation techniques, and implementing stimulus control strategies. By addressing both the cognitive and behavioral aspects of insomnia, I guide you in effective, practical steps that improve sleep quality and promote consistent, long-term sleep patterns.

| CPT helps you recover from trauma-related conditions, such as post-traumatic stress disorder (PTSD). This therapy is based on the principles of cognitive behavioral therapy and helps you become aware of and challenge certain beliefs related to your traumatic experiences. Through CPT, you work on understanding how your thoughts and beliefs about yourself and the world have been affected by the trauma. I help you learn strategies to develop healthier ways of thinking. By addressing these cognitive areas, you gradually lower your anxiety, heal symptoms of PTSD and improve your overall quality of life.

| PE is designed to help individuals who have experienced trauma, particularly those with post-traumatic stress disorder (PTSD). The primary goal of PE is to reduce the distress associated with traumatic memories by gradually approaching and engaging with the avoided stimuli or situations. With PE, we help you recount the traumatic experience in detail repeatedly, both in and out of session, as a means to process and reframe the traumatic memories. Through this systematic and controlled approach, you learn to confront and re-evaluate your traumatic experiences, ultimately healing PTSD symptoms and improving your quality of life.

| Exposure therapy is commonly used to treat anxiety disorders, phobias, and post-traumatic stress disorder (PTSD). The main goal is to help you confront your fears or traumatic experiences in a safe and controlled environment. By gradually exposing you to the source of your fear or trauma, whether it be a specific object, situation, or memory, we help you learn to cope with your anxiety and fear responses. This process can help you reduce your avoidance behaviors and build healthy mechanisms to manage your symptoms over time. Overall, exposure therapy helps you confront your fears, process your emotions, and ultimately lead a more free and fulfilling life.

Whatever strategies we use, we will work together to create a therapy or coaching approach that is personalized for you.

We know that healing is possible.

If you’re curious about working together, reach out today for a free consultation.