Approaches
CBT, ACT, ERP, EMDR — therapist profiles are full of acronyms. Here's what each approach actually is, what it's commonly used for, and what a session feels like. Your therapist will always explain their thinking; you never need to arrive fluent.
CBT
A structured, present-focused approach built on a simple observation: thoughts, feelings, and actions feed each other. CBT helps you catch the automatic thoughts running the show and test whether they deserve the job.
In session
Expect an agenda, worksheets you'll actually use, and small experiments between sessions.
Commonly used for: Anxiety, Depression, Stress, Sleep difficulties
On Sanctum: Maya Okafor , Priya Raman , Marcus Bell , Ethan Park
ACT
ACT trades the war against difficult feelings for something more workable: making room for them while moving toward what you value. Less "stop feeling anxious," more "live well alongside it."
In session
Values work, mindfulness practices, and unhooking exercises — often surprisingly playful.
Commonly used for: Anxiety, Burnout, Grief, Chronic stress
On Sanctum: Maya Okafor , Hannah Lindqvist
ERP
The gold-standard behavioral approach for OCD. ERP gradually and collaboratively approaches feared situations while resisting the compulsions that keep the cycle alive — always at a pace you agree to.
In session
A fear hierarchy you build together, graded exposures, and a therapist coaching you through them.
Commonly used for: OCD, Phobias, Panic
On Sanctum: Priya Raman
EMDR
A structured trauma therapy that uses bilateral stimulation — guided eye movements or tapping — while processing distressing memories, helping them lose their present-tense charge. Delivered by therapists with specific EMDR training.
In session
Careful preparation and resourcing first; processing phases only when you're ready.
Commonly used for: Trauma & PTSD, Distressing memories
On Sanctum: Amara Diallo
EFT
A couples-therapy approach that looks underneath recurring fights for the attachment needs driving them. When partners can name what they're protecting, the argument usually changes shape.
In session
Slowing fights down frame by frame, and practicing new ways to reach for each other.
Commonly used for: Couples & relationships, Trust rebuilding
On Sanctum: Daniel Reyes
Parts work
Internal Family Systems-informed work treats the mind as a system of parts — the inner critic, the achiever, the protector — each with a job. Therapy builds a kinder internal leadership.
In session
Curious, compassionate dialogue with the parts of you that usually only get judged.
Commonly used for: Self-esteem, Inner conflict, Grief
On Sanctum: Hannah Lindqvist
BA
A depression-focused approach that starts with action rather than insight: re-engaging with small, meaningful activities even when motivation is offline, because momentum tends to arrive after movement, not before.
In session
Activity scheduling, tiny commitments, and honest review of what actually helped.
Commonly used for: Depression & low mood, Withdrawal & isolation
On Sanctum: Marcus Bell
CBT-I
A structured, time-limited program for chronic sleep difficulty — widely recommended as a first-line approach. It rebuilds the relationship between your bed, your brain, and sleep using behavioral and cognitive tools.
In session
Sleep logs, a personalized sleep window, and week-by-week adjustments.
Commonly used for: Insomnia, Disrupted sleep, 3am rumination
On Sanctum: Rachel Adler
Tell the quiz what's going on and we'll match you with a therapist whose training fits — they'll walk you through the how, in plain language, from the first exchange.