Therapy Approaches

Mindfulness

Mindfulness is paying attention to the present moment in a non-judgmental way. From this awareness comes the ability for effective action. Instead of being stuck in behaviors that aren't working, we can shift to actions that do — this is called psychological flexibility.

Research supports mindfulness-based approaches for depression, anxiety, substance use, and attention problems. Their effects are often longer-lasting than medications alone.

Acceptance & Commitment Therapy (ACT)

ACT helps you make room for difficult thoughts and feelings rather than fighting them, while committing to actions guided by your values. The goal isn't to feel better — it's to live better, even while sometimes feeling bad.

Cognitive Behavioral Therapy (CBT)

CBT is one of the most researched therapies available. It focuses on identifying the connection between thoughts, feelings, and behaviors — and using practical skills to shift patterns that cause suffering.

EMDR — Eye Movement Desensitization & Reprocessing

EMDR is a short-term, research-based therapy that works particularly well for trauma and PTSD. Dr. J is a certified EMDR therapist with advanced training. EMDR helps regulate the emotional brain and reduces amygdala activation associated with traumatic memories.

Internal Family Systems (IFS)

IFS understands the mind as made up of different "parts," each with its own perspective and role. Trauma can cause parts to become extreme or burdened. IFS therapy helps you relate to all parts of yourself with curiosity and compassion, leading to deep healing.

Polyvagal Theory & Safe and Sound Protocol (SSP)

Polyvagal-informed therapy helps clients understand and regulate their nervous system. Dr. J is also trained in the Safe and Sound Protocol (SSP), an auditory intervention that helps calm the nervous system and improve social engagement.

Motivational Interviewing (MI)

MI is a collaborative conversation style that helps people find their own motivation to change. It's particularly useful for ambivalence about change, or when someone is struggling with addictions or unhealthy behaviors.

Positive Psychology

Rather than focusing only on reducing symptoms, positive psychology helps clients identify and build on their strengths, cultivate meaning, and increase well-being in lasting ways.