Pick the therapist. The method comes second.
Most of our members don't know which method they want — and that's totally fine. The therapeutic alliance matters more than the modality. But if you already know what you're looking for, here's what each of the six approaches we work in is best for.
Cognitive behavioural therapy
Best for anxiety, depression, OCD, panic.
Structured, time-limited, evidence-led. CBT helps you notice the loops between thoughts, feelings, and behaviour — and gives you concrete tools to interrupt the ones keeping you stuck. Most people see meaningful change in 8–16 sessions.
- Generalized anxiety
- Panic + OCD
- Insomnia
- Mild–moderate depression
Eye movement desensitization + reprocessing
Effective for PTSD + trauma.
EMDR uses bilateral stimulation (eye movements, taps) to help the nervous system process memories that talk therapy alone can't reach. It's not magic — it's neurobiology — and it works for the kind of trauma that keeps replaying when you least want it.
- Single-incident trauma
- Complex PTSD
- Childhood trauma
- Birth trauma
Acceptance + commitment therapy
For values-led change.
ACT teaches you to make room for difficult thoughts and feelings — instead of fighting them — while building a life around what actually matters to you. Especially powerful for chronic pain, grief, and the kind of suffering that won't go away even with the right meds.
- Chronic pain
- Grief + bereavement
- Burnout
- Identity shifts
Dialectical behavioural therapy
Skills-based work for big emotions.
DBT was developed for borderline personality disorder but works well for anyone whose emotions feel like they're at 11 most of the week. Four skill modules: mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness. We run an 8-week DBT skills group every quarter.
- Borderline personality
- Severe mood swings
- Self-harm urges
- Eating disorders
Internal family systems
Parts work for stuck patterns.
IFS works with the different parts of you — the inner critic, the perfectionist, the part that shuts down. It's especially good for trauma, attachment wounds, and the patterns that keep showing up no matter how much insight you have.
- Inner critic + perfectionism
- Attachment trauma
- Eating disorders
- OCD-adjacent patterns
Somatic + body-based therapies
When trauma lives in the body.
Somatic Experiencing, Sensorimotor, and other body-based approaches. Used when the nervous system holds what the story can't reach. Most often combined with EMDR or IFS for trauma work; on its own for clients who connect more easily through the body.
- Complex trauma
- Birth trauma
- Chronic somatic symptoms
- Dissociation
Not sure which approach is right for you?
The fit-quiz figures it out. Tell us what's bringing you in and we'll match you with therapists trained in the methods that work for it.
