Acceptance and Commitment Therapy (ACT)
ACT, or Acceptance and Commitment Therapy, is sometimes called a form of (third-wave) CBT(Cognitive Behavioral Therapy) and sometimes it is distinguished from earlier forms of CBT. It focuses more on behavior, values, and choice, and less on the content of thoughts. From an ACT perspective, it is how you respond to thoughts and feelings that create suffering rather than the content of thoughts and feelings. It is the power of thoughts and feelings to throw you off track in life that is the problem.
Cognitive Behavioral Therapy, TEAM-CBT (Testing, Empathy, Agenda Setting, Methods)
TEAM-CBT is a form of Cognitive Behavioral Therapy developed and popularized by Dr. David Burns. TEAM stands for Testing, Empathy, Agenda Setting, and Methods. It differs from standard, classical CBT, in that it adds more of the “E” (empathy) and “A” (agenda-setting) to the Testing and the Methods of CBT. More Empathy means feeling heard, understood, validated, and respected by your therapist. More Agenda-setting means clients set the course for change, and that they do so with new insight into what matters to them deeply.
TEAM-CBT also includes a powerful set of methods for improving your communication. It’s the same set of Empathy skills that therapists train in and use with clients. It’s called the 5 Secrets of Effective Communication: Disarming, Thought / Feeling Empathy, Inquiry, I-Feel statements, and Respect.
Mindfulness-Based Therapies
Mindfulness-based therapy includes Mindful Based Cognitive Therapy (MBCT), Acceptance and Commitment Therapy (ACT), Mindfulness Based Stress Reduction (MBSR), and Self Compassion. Mindfulness based therapies are much more than a collection of practices or another mindfulness app. They combine the ideas of cognitive and behavior therapy with meditative practices and attitudes based on the cultivation of mindfulness. They are also designed in response to your unique patterns of relating to your inner and outer experience.
Internal Family Systems (IFS)
IFS is a newer form of therapy based on applying principles of systems theory and family therapy to the complex inner workings of the individual. It can be a powerful way to resolve inner conflicts and past traumas. IFS concepts and approaches are also present in other modalities, especially within Process Therapy (parts work) and Acceptance and Commitment Therapy (flexible perspective taking / self as context / self compassion). Whether you call it parts work, inner child work, or internal family systems, the goal is to gain new perspective on your experience and to access your own inner resources of wisdom and compassion.
Your own thoughts, feelings, and habitual strategies take their proper place as consultants, and you take the lead as CEO.
Non-Violent Communication / Compassionate Communication (NVC)
NVC is about a lot more than communication. It is about retraining yourself to see yourself and others through a lens of compassionate, clear,
understanding. When seen this way, everything you do, you do to meet an important underlying need. The same is true for others. Your thoughts, feelings, and actions reveal what matters to you. This matches perfectly with the underlying assumptions of the other therapeutic approaches I use. NVC is especially helpful in learning new communications skills to build connection, cooperation, and understanding.