Methods That Work
Evidence-based frameworks tailored to your unique needs.
I take an integrative approach to therapy, which means I don’t subscribe to a single “one-size-fits-all” method. Instead, I draw from multiple evidence-based modalities and weave them together based on what resonates with you, your goals, and your unique way of processing the world. Below are the primary frameworks I work with.
Cognitive Behavioural Therapy (CBT)
CBT is one of the most well-researched therapeutic approaches in the world. It focuses on the relationship between your thoughts, feelings, and behaviours — helping you identify unhelpful patterns and develop more adaptive ways of thinking and responding.
What it looks like in practice:
- Identifying automatic negative thoughts & cognitive distortions
- Thought records & cognitive restructuring exercises
- Behavioural experiments to test assumptions
- Graded exposure for anxiety & avoidance
- Skills-based homework between sessions
Person-Centred Therapy
Rooted in the work of Carl Rogers, person-centred therapy is built on the belief that every person has an innate capacity for growth and self-actualization. My role is to provide the conditions — empathy, unconditional positive regard, and authenticity — that allow that natural healing process to unfold.
What it looks like in practice:
- Deep empathic listening without judgment
- Reflecting meaning & emotional content
- Following your lead & agenda
- Exploring your felt sense & inner experience
- Building self-trust & self-acceptance
Narrative Therapy
Narrative therapy recognizes that we all construct stories about ourselves, and these stories shape how we see the world and our place in it. Sometimes the dominant story is one of failure, inadequacy, or powerlessness. Narrative therapy helps you re-author your story — separating the person from the problem and discovering alternative narratives that are more aligned with your values.
What it looks like in practice:
- Externalizing conversations — “the problem is the problem”
- Exploring dominant vs. preferred stories
- Identifying unique outcomes & hidden strengths
- Re-authoring exercises & letter writing
- Witnessing & acknowledging your lived experience
Mindfulness-Based Therapy
Mindfulness is the practice of paying attention to the present moment with curiosity and without judgment. Integrated into therapy, mindfulness helps you develop awareness of your internal experience — your thoughts, emotions, and body sensations — so you can respond thoughtfully rather than react automatically.
What it looks like in practice:
- Grounding & breathing techniques
- Body scan awareness exercises
- Mindful observation of thoughts & emotions
- Self-compassion practices (Kristin Neff’s framework)
- Integration of formal & informal mindfulness into daily life
Solution-Focused Brief Therapy (SFBT)
SFBT flips the traditional therapy model by focusing on where you want to go rather than dwelling on where you’ve been. It’s pragmatic, empowering, and action-oriented — ideal for people who want to make concrete changes and see results quickly.
What it looks like in practice:
- The miracle question & preferred future visioning
- Scaling questions to measure progress
- Exception-finding — when the problem isn’t present
- Strengths-based goal setting
- Identifying & amplifying what’s already working
Trauma-Informed Therapy
Trauma-informed care isn’t a single technique — it’s a lens through which I approach all of my work. It means recognizing the widespread impact of trauma, understanding paths to recovery, and ensuring that therapy itself never retraumatizes. Safety, trust, and empowerment are always at the centre.
What it looks like in practice:
- Establishing safety & stabilization first
- Psychoeducation about trauma & the nervous system
- Window of tolerance work & regulation strategies
- Gradual, paced processing of traumatic material
- Somatic awareness & body-based interventions
Dialectical Behaviour Therapy (DBT)
Originally developed by Marsha Linehan, DBT combines cognitive-behavioural techniques with Eastern mindfulness practices and dialectical philosophy. The core dialectic — accepting yourself as you are while simultaneously working toward change — creates a powerful framework for building a life worth living. DBT is particularly effective for people who experience emotions intensely.
What it looks like in practice:
- Distress tolerance skills — surviving crises without making them worse
- Emotional regulation — understanding and managing intense emotions
- Interpersonal effectiveness — asking for what you need while maintaining relationships
- Mindfulness — observing and describing experience without judgment
- Dialectical thinking — holding two truths at the same time
How I Bring It Together
In practice, I rarely use a single modality in isolation. A typical session might begin with a mindful check-in, move into cognitive restructuring of a particular thought pattern, and close with a narrative reflection on how that pattern connects to a larger life story. The blend depends entirely on you — what you bring into the room that day, what feels resonant, and what serves your goals.
I’m always transparent about what I’m doing and why. If I suggest a particular exercise or technique, I’ll explain the rationale behind it. Therapy should never feel like a mystery — you deserve to understand the process and feel empowered by it.