"“The deepest desire of the human heart is to belong … to be welcomed … to know you are seen and worthy of kindness.” -Rachel Macy Stafford

What should you expect from therapy?

Recipe for Change: A-C-A-M-A-P


  1. Awareness. Yes, there is a problem, and you are part of it.

  2. Curiosity. Exploring your relationship with/to problem, solutions and self-responsibility.

  3. Acceptance. Yes, you need new information to help figure it out.

  4. Motivation. We all struggle with our readiness to change.

  5. Action. Effort is compulsory for desired results, and the work will be hard.

  6. Persistence. Minimum amount of practice time needed for new behaviors to establish new habits = 3 months.

Evidenced-based practices utilized in therapy:

Brief Solution-Focused Therapy (BSFT): 

Focuses on the present and the future, reflecting a basic belief that problems are best solved by focusing on how you would like your life to be, and moving toward that, rather than focusing too much on what might have been had you been able to rewrite the past. 

Commonly used strategies:

  • Identifying problems to find solutions

  • Identifying what is working to repeat successes

  • Defining goals to get clear about wants

  • Specifying plan of action to know what to do next

  • Working on negative beliefs and bad habits

  • Evaluating your progress so that you can celebrate it

Cognitive Behavioral Therapy (CBT):

Identifying and correcting maladaptive thoughts and behaviors that may be contributing to or exacerbating emotional symptoms. By developing a more positive or realistic mindset, one may feel more confident and positive in their daily life.


Commonly used strategies:

  • Thought, emotion, and behavior monitoring forms to increase insight and awareness.

  • Cognitive challenging to correct maladaptive thoughts.

  • Identifying maladaptive behavioral patterns and changing behavior.

  • Exposure to feared situations, to help correct unhelpful or inaccurate beliefs about these situations.

  • Experiments to test out unhelpful or inaccurate assumptions.


Acceptance & Commitment Therapy (ACT):

Using mindfulness strategies to develop insight and awareness, and focusing on building up a meaningful life that is related to one’s values. Accepting instead of eliminating difficult feelings and thoughts.


Commonly used strategies:

  • Reducing the strength of faulty beliefs and thoughts, and learning to take them less seriously.

  • Learning to accept when one does not have control over thoughts, feelings, or situations.

  • Being present moment and recognizing that change and action can only occur now.

  • Clarifying and connecting with one’s values and living accordingly.


Schema Therapy:

Identifying childhood experiences where certain needs were not met, and how these shape one’s current view (or schema) of themselves, others, and the world. Link past to present and help reduce the impact of unhelpful schemas on the present, by correcting related maladaptive beliefs, thoughts, and behaviors.


Commonly used strategies:

  • Building insight into one’s core beliefs and how they impact current thoughts, emotions and behaviors.

  • Challenging thoughts and core beliefs.

  • Developing mindfulness to observe thought and emotional patterns, without reacting.

  • Role playing to identify and learn to manage different schema modes (reactions/defenses) to schemas.

  • Imagery and experiential exercises.