ACT (pronounced like the word “act”) was the first of the “third wave” behavioral theories and it has a large body of empirical data to support its effectiveness.

“ACT uses a wide range of experiential exercises to undermine the power of destructive cognitive, emotive, and behavioural processes. It helps clients to fundamentally change their relationship with painful thoughts and feelings, to develop a transcendent sense of self, to live in the present, and to take action, guided by their deepest values, to create a rich and meaningful life.”

ACT does this by helping you do the following 3 things:

a) develop psychological skills to deal more effectively with difficult thoughts and feelings, to reduce their impact and influence over you;

b) clarify your values (your heart’s deepest desires for how you want to behave as a human being; how you want to treat yourself, others and the world around you). You then use these values to guide, inspire and motivate yourself to take action: to do what matters, face your fears, live meaningfully, and change your life for the better;

c) focus your attention on what is important and engage fully in whatever you are doing.

(actmindfully.com)

DBT is an evidenced-based therapy similar to other behavioral therapy’s like CBT, but with added emphasis on treating self-destructive behaviors and emotional regulation. It was developed originally to treat populations with high suicide rates, but now is used broadly for example, PTSD, BPD, eating disorders, depression, anxiety, OCD, and substance use disorder.

Core strategies include incorporating mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation.

(Dr. Marsha Linehan)

Systems theory is based on the fact that we are all part of different systems. A family is a small system. It’s also part of much larger systems like neighborhoods, schools, places of work, cultures, and governments.

Within systems feedback loops, relationships, rules, and patterns all contribute to our problems. Because of this, Systems Therapy aims to identify the issues, and work to change the system and not the client.

The Gottman Method is an approach to couples therapy that includes a thorough assessment of the couple’s relationship, and integrates research-based interventions based on the Sound Relationship House Theory. The goals of Gottman Method Couples Therapy are to disarm conflicting verbal communication; increase intimacy, respect, and affection; remove barriers that create a feeling of stagnancy; and create a heightened sense of empathy and understanding within the context of the relationship.

It has proven to be effective with couples across cultures, same-sex and straight - though hasn’t been researched with poly relationships.

We think it’s also helpful working with non-romantic relationships!

(gottman.com)

EFT is a humanistic approach to therapy developed in tandem with adult attachment theory, a profound developmental theory of personality and intimate relationships. Attachment views human beings as innately relational, social and wired for intimate bonding with others. The EFT model prioritizes emotion and emotional regulation as the key to success for relationships.

EFT aims to:

• Expand and re-organize key emotional responses and, in the process, the organization of self.

• Create a positive shift in partners positions and patterns.

• Create a secure bond between partners.

(Dr. Sue Johnson)