APPROACHES
TO THERAPY

Internal Family Systems (IFS) is an evidence-based, powerfully transformative model of psychotherapy. Most of us have, in one way or another, acknowledged that we have many parts within us. IFS is a non-pathologizing, creative, and integrative approach to psychotherapy grounded in this perspective.

IFS identifies and addresses multiple ‘parts’ within ourselves. These consist of wounded parts that hold painful emotions such as anger and shame, and parts that try to protect us from this pain. Parts can be in conflict with each other and with one’s core ‘Self'. The ‘Self’ is a concept that describes the confident, compassionate, whole person that is at the core of every individual.

Sometimes, our parts reveal deep burdens from past experiences. IFS, helps move us through deeply empowering and efficient healing. IFS creates space for us to be more present, rooted in our core selves, and to live from a place of what is often referred to as, ‘Self leadership’.

In this treatment approach, we will work together to get to know the many parts within your internal world—for example, The Self-Critic, The Judge, The Caregiver, The Manager, The Wounded Child. Our inner parts contain valuable qualities and our core ‘Self’ knows how to heal, allowing us to become integrated and whole. In IFS all parts are welcome.

Emotion Focused Therapy (EFT) is an empirically-supported and evidence-based therapy that views emotions as central to human functioning and therapeutic change.

EFT helps you identify which emotions you can trust, and which come from past painful experiences that are no longer serving you and need to be transformed.

EFT empowers you to explore, reflect on, and make sense of your emotional experiences. The goal is to help you access adaptive emotions such as empowering anger, healthy grief, and self-compassion in order to develop a stronger sense of self, a more fulfilled life, and more meaningful relationships.

EFT aims to help you to process your feelings in a productive way by teaching you to:

• Identify what you are really feeling underneath your symptoms and what these emotions are telling you

• Learn to express your feelings directly in a manageable way rather than indirectly or not at all

• Feel and express your feelings without being overwhelmed by them

Cognitive Behavioural Therapy (CBT) is a type of therapy that focuses on the way we think (“cognitive”) and act (“behavioural”). The concept behind CBT is that our thoughts about a situation affect how we feel (emotionally and physically), and how we behave in that situation. CBT is an evidence-based treatment proven to be effective through rigorous scientific research.

As human beings, we give meaning to events that are happening around us. It is the meanings we assign to a situation that affect how we feel and act, not the situation itself. These interpretations are not always accurate, realistic, or helpful. Because we can’t simply ignore our feelings, CBT helps to change what we think, or do in a given situation, which can lead to changes in how we feel.

CBT helps us come to a more realistic and accurate understanding of what we are experiencing. It helps to improve mood, reduce feelings of anxiety and begins to help us understand our core-beliefs that may be leading us astray.

Mindfulness is a way of paying attention to whatever is happening in our lives, inside and out, in the present moment. When we connect with the present, we become aware of habitual patterns of thought, emotion and behaviour.

With mindfulness, we train ourselves to pay close attention to what is going on in the present moment; just as it is. Much of our suffering is a result of regrets about the past, worries about the future or judgments about the present. When we are mindful we become aware of and explore these habitual thought patterns and ways of reacting. This attitude of curiosity allows us to create new and healthier ways of responding to life’s challenges. Mindfulness is not a religion—anyone, with any belief system, can enjoy its benefits, many of which are based in research.

Mindfulness based therapy can help you learn to quiet your mind so you will be less distracted or upset by worries or ruminations. It can help you learn to accept your feelings without being overwhelmed by them, and can help you stay focused in the moment so that you can appreciate and enjoy the richness of your experience.

Attachment theory is based on the understanding that humans have an inherent, biological desire for meaningful relationships.

The goal of attachment-based therapy is to accept emotions and see them as providing information about our needs. In this modality the client-therapist relationship is based on developing or rebuilding trust, and centres on expressing emotions. An attachment-based approach to therapy looks at the connection between an infant’s early attachment experiences with primary caregivers, usually their parents, and the infant’s ability to develop bonds and ultimately form healthy emotional and physical relationships as an adult.

In therapy, you may discuss your early relationship with your parent or caregiver, family dynamics growing up, and significant childhood experiences. Together, we may explore connections between your childhood relationships and your adult relationships—how the past may have influenced the present. Attachment-based therapy aims to build or rebuild trusting, supportive relationships in your life; that in turn, can help mitigate feelings of low mood, depression and anxiety.

Interpersonal Therapy (IPT) is an evidenced-based therapeutic approach that is based on attachment and communication theories. IPT helps you understand your emotions as social signals, to use this understanding to improve interpersonal situations, and to mobilize social support.

IPT was developed to treat depression, however it has been shown to be helpful for multiple mental health issues. It focuses on four areas:

• conflict in relationships that are a source of tension and distress

• life changes, such as job loss or the birth of a child, that affect people's feelings about themselves and others

• grief and loss

• difficulties in starting or sustaining relationships

Using an IPT approach we will work on identifying the events in your life that led to the onset of your symptoms. We will help you to improve your interpersonal and intrapersonal communication skills within your relationships, and to develop a social support network with realistic expectations, and to weather 'interpersonal storms'. IPT helps you to feel better, alleviating symptoms of depression, anxiety and relationship distress.

Acceptance and Commitment Therapy (ACT) is a unique and creative model of psychotherapy based on the use of mindfulness and values. ACT aims to develop and expand psychological flexibility, which encompasses emotional openness and the ability to adapt your thoughts and behaviours to better align with your values and goals. It’s the ability to be present, open up, and do what matters to you. The greater your ability to do this, the greater your quality of life and in turn the greater your sense of vitality, wellbeing and fulfillment.

ACT can help you develop psychological skills to deal more effectively with difficult thoughts and feelings, to reduce their impact and influence over you. It helps to clarify your values - your heart’s deepest desires for how you want to behave as a human being; how you want to treat yourself, others and the world around you. It then helps you to use your values to guide, inspire and motivate yourself to take action: to do what matters, face your fears, live meaningfully, and change your life for the better. ACT helps you focus your attention on what is important and engage fully in whatever you are doing.

Gottman Method is a modality which provides couples with an overall assessment of relationship patterns and factors which may be causing issues such as: frequent conflict, poor communication, stagnation, and emotional distance. Using evidence-based interventions, this approach aims to support couples to have sound understanding of each other’s emotional and psychological world. This can help create a foundation for couples to reinforce their fondness and respect for one another, create shared meaning, and manage conflict more safely and effectively. Gottman method has been found to be a good broad-base approach for all couples of any age and relationship stage.