Therapy Overview
You don’t need to know what kind of therapy you need.
You may know exactly what’s going on. Or you may simply know that something does not feel right anymore. You do not have to diagnose yourself, choose a modality or find the perfect words before you reach out.
That is something we can figure out together.
Our Approach
Therapy that looks beneath the surface.
We go beyond managing symptoms to understand the experiences, patterns and protective responses underneath them. Our work is relational, experiential and body aware, supporting change through both the story you carry and how that story lives within you.
Who we work with
Start with the page that feels closest to you. Each page explains what therapy may look like for that stage of life or relationship.
Kids 9 to 12
Developmentally appropriate support for children and their caregivers.
Explore Kids Therapy →
Teens 13+
A private, collaborative space for growing up and finding your footing.
Explore Teen Therapy →
Adults
Space to understand yourself, heal what hurts and change recurring patterns.
Explore Adult Therapy →
Couples
Support for understanding what happens between you and creating a different way forward.
Explore Couples Therapy →
What kind of therapy is right for me?
Different approaches pay attention to different parts of your experience. You do not need to choose a modality before reaching out. This guide can help you understand the language you may see on therapist profiles and consider what you might want to ask about.
Not every therapist offers every modality. Individual therapist profiles describe the approaches each clinician is trained to use. Your therapist can discuss what may fit your goals, preferences and pace.
What it is
Somatic Therapy brings attention to physical sensations, breathing, movement, tension, energy and changes in the nervous system alongside thoughts and emotions. It recognizes that an experience can make sense intellectually while the body may continue responding as though something is still happening.
What it may focus on
It may explore feeling overwhelmed, shut down, disconnected from the body, chronically tense or easily activated. It can also help someone notice physical signals that appear before an emotion or protective response becomes intense.
What sessions may include
A therapist may invite you to notice sensations, practise grounding, track changes in activation and explore what helps you feel more present. You remain in control and do not have to participate in an exercise that feels uncomfortable.
What it is
Eye Movement Desensitization and Reprocessing is a structured psychotherapy for working with distressing memories and the beliefs, emotions and body sensations connected to them. It may use bilateral stimulation, such as guided eye movements or alternating taps, while working with selected parts of an experience.
What it may focus on
EMDR may be considered when a past experience continues to trigger strong reactions, feels unfinished or affects how someone sees themselves and responds to current situations.
What sessions may include
EMDR includes preparation before memory processing begins. A therapist with appropriate EMDR training explains the phases, develops a plan collaboratively and adjusts the pace. A client is not required to describe every detail of an experience aloud.
What it is
Accelerated Experiential Dynamic Psychotherapy is an experiential and relational approach. It pays close attention to emotion, attachment needs and moments of connection so difficult experiences can be explored without facing them alone.
What it may focus on
AEDP may explore patterns of minimizing emotion, managing distress alone, disconnecting from needs or protecting against vulnerability in relationships.
What sessions may include
The therapist may slow down important moments, help you notice emotional and physical responses, and explore what it is like to feel understood or supported in the room. The work is paced collaboratively.
What it is
Internal Family Systems views the mind as naturally containing different parts. Some parts work hard to protect us, while others may carry fear, shame, grief or earlier experiences. IFS approaches these parts with curiosity instead of treating them as problems that must be eliminated.
What it may focus on
IFS may help make sense of inner conflict, self-criticism, avoidance, perfectionism, emotional reactions or feeling pulled in different directions.
What sessions may include
A therapist may help you notice a part, understand what it is trying to do for you and develop a more compassionate relationship with it. The pace should respect protective parts rather than forcing them aside.
What it is
Psychodynamic Therapy explores how earlier experiences, relationships, emotions and protective strategies may influence what is happening now, including patterns that may operate outside immediate awareness.
What it may focus on
It may be helpful when someone understands a pattern intellectually but continues to repeat it, or when current situations evoke reactions that feel familiar or larger than the present situation alone explains.
What sessions may include
Sessions may involve reflecting on recurring themes, emotions, protective responses, relationships and patterns that develop in therapy. The work supports deeper self-understanding and more choice in how someone responds.
What it is
Relational Therapy understands people within the context of their relationships. It considers how trust, boundaries, closeness, conflict, power and communication have been shaped by past and present connections.
What it may focus on
It may explore recurring relationship patterns, fear of rejection, difficulty expressing needs, people-pleasing, isolation or uncertainty about what safe connection feels like.
What sessions may include
The therapeutic relationship can become part of the work. Client and therapist may notice patterns as they arise, practise direct communication and explore different ways of relating without judgment.
What it is
Exposure and Response Prevention is a form of Cognitive Behavioural Therapy commonly used in the treatment of OCD. With preparation and support, a person gradually approaches situations, thoughts or sensations that trigger obsessions while practising a different response instead of completing a compulsion or avoidance behaviour.
What it may focus on
ERP focuses on the cycle in which compulsions or avoidance bring short-term relief while allowing OCD to remain powerful over time.
What sessions may include
A therapist with appropriate ERP training works with the client to create a gradual and collaborative plan. Exercises should be purposeful and discussed in advance. They must not be forced, used as a surprise or presented as flooding.
What it is
Acceptance and Commitment Therapy helps people relate differently to thoughts and feelings instead of allowing every internal experience to determine their choices. It emphasizes psychological flexibility, present-moment awareness, personal values and meaningful action.
What it may focus on
ACT may be helpful when a great deal of energy is spent fighting, avoiding or controlling internal experiences, or when fear and self-doubt pull someone away from valued parts of life.
What sessions may include
Sessions may include mindfulness, noticing thoughts without automatically treating them as facts, clarifying values and identifying small actions that move toward what matters.
What it is
Cognitive Behavioural Therapy is a structured and collaborative approach that examines how thoughts, emotions and behaviours influence one another. It often focuses on present patterns while recognizing that those patterns developed for understandable reasons.
What it may focus on
CBT may explore unhelpful predictions, rigid beliefs, avoidance, repeated behaviour patterns and the ways these responses affect mood, anxiety or daily functioning.
What sessions may include
A therapist and client may identify patterns, examine evidence, consider alternative perspectives, practise coping strategies or try planned behavioural experiments. Any between-session practice should be collaborative and relevant to the client’s goals.
What it is
Dialectical Behaviour Therapy combines acceptance and change. It includes skills related to mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness.
What it may focus on
DBT may focus on understanding emotional responses, getting through difficult moments safely, communicating needs, navigating conflict and reducing behaviours that create additional problems.
What sessions may include
Sessions may include learning, adapting and practising skills for real situations.
You are not matched to a method. Therapy is tailored to you.
Your therapist considers what brings you to therapy, what feels safe, your goals, your preferences and the approaches they are trained to provide. Care may draw from more than one modality and can change as your needs change.
The relationship with your therapist matters as much as the letters beside an approach.
Meet Our Therapists →Still not sure where to begin?
Tell us a little about what you are looking for. We will help you find an appropriate starting point and a therapist who may be a good fit.