Schema Therapy

Schema Therapy focuses on identifying and modifying deeply held patterns of thought and behaviour—known as “schemas”—that often originate in childhood and influence adult relationships and emotional well-being. Schemas can encompass a range of maladaptive beliefs about oneself and the world, such as feelings of unworthiness, abandonment, or distrust. By bringing these schemas into awareness and addressing them, individuals can work toward healthier coping mechanisms and more fulfilling relationships.

Schema therapy provides tools to reframe negative beliefs, fostering a greater sense of self-acceptance and resilience. Additionally, Schema Therapy’s focus on emotional awareness can help clients better navigate the complexities of relationships whether in romantic partnerships or friendships. Moreover, Schema Therapy recognizes the importance of creating a safe therapeutic environment, which is crucial for clients who may have experienced discrimination or invalidation. A supportive therapist can facilitate discussions around identity, helping clients develop healthier relationships with themselves and others.

Gestalt Therapy

Gestalt therapy is a humanistic approach to psychotherapy. The term “gestalt” comes from German, meaning “whole” or “pattern,” reflecting the therapy’s core principle that people are best understood as complete beings rather than collections of separate parts.

Central to Gestalt therapy is the concept of present-moment awareness. Therapists encourage clients to focus on their immediate thoughts, feelings, and bodily sensations rather than dwelling extensively on past events or future concerns. This “here and now” orientation helps individuals recognize patterns of behavior and emotional responses as they occur.

The therapy emphasizes personal responsibility and choice, viewing symptoms not as pathological conditions but as creative adaptations to life circumstances. Clients are encouraged to own their experiences and recognize how they contribute to their current situations.

Cognitive Behavioral Therapy (CBT)

CBT is a widely used therapeutic approach that focuses on the connection between our thoughts, feelings, and behaviours. The core idea is that negative thought patterns can lead to emotional distress and unhelpful behaviours. By identifying and challenging these thoughts, individuals can learn to respond to situations in healthier ways. CBT is structured, goal-oriented, and often involves practical exercises that clients can use both in and outside of therapy sessions.

CBT is effective for a variety of mental health disorders. It’s commonly used to treat anxiety disorders, such as generalized anxiety disorder and panic disorder, where individuals may experience excessive worry or panic attacks. For those dealing with depression, CBT helps identify negative thinking patterns that contribute to feelings of hopelessness. It can also be beneficial for obsessive-compulsive disorder (OCD) by teaching clients to challenge obsessive thoughts and reduce compulsive behaviours.

Integration Therapy

Integration Therapy is a holistic approach that combines various therapeutic techniques and modalities to create a personalized treatment plan for individuals. The goal is to address the whole person rather than focusing solely on specific symptoms or disorders. This method is often useful after a profound or life-changing experience where a person may benefit from a safe space to make sense of things. In places where psychedelic-assisted psychotherapy is legal, integration plays a vital role in the ongoing support for clients after treatment and while they re-enter their life and work towards making long-lasting change. 

Integration Therapy is especially useful for individuals dealing with complex issues, such as trauma, anxiety, or relationship challenges. By combining different methods, therapists can help clients explore their emotions, build coping skills, and foster personal growth. This approach also emphasises the importance of the therapeutic relationship, encouraging open communication and collaboration between the therapist and the client. Ultimately, Integration Therapy aims to create a well-rounded and supportive environment that promotes healing and self-discovery.

EMDR (Eye Movement Desensitization and Reprocessing)

EMDR is a therapy designed to help people recover from trauma and conditions like PTSD (Post-Traumatic Stress Disorder). It works by helping individuals process distressing memories that continue to cause emotional pain, even long after the traumatic event occurred.

During EMDR therapy, a person focuses on a specific traumatic memory while engaging in a type of “bilateral stimulation,” which often involves following the therapist’s hand movements with their eyes. This back-and-forth stimulation is key to helping the brain reprocess the memory in a way that reduces its emotional intensity. The memory becomes less upsetting, and over time, it reduces strong negative emotions like fear, anxiety, or shame.

For people with PTSD, traumatic memories often feel stuck or intrusive, leading to flashbacks, nightmares, and other symptoms. EMDR helps “unstick” these memories, allowing the brain to properly process them. This reduces the emotional charge around the trauma and helps individuals develop healthier, more balanced beliefs about themselves and their experiences. It’s an effective, structured approach that doesn’t require people to talk in detail about their trauma, which can make it easier for some to engage in.

Internal Family Systems (IFS) Therapy

IFS is a type of psychotherapy that views the mind as made up of different “parts,” each with its own thoughts, feelings, and roles. These parts often form in response to life experiences, particularly trauma or stress. In IFS, the goal is to help people understand, communicate with, and heal these parts so they can live with more balance and self-understanding.

IFS assumes that everyone has a core self, which is calm, compassionate, and capable of leading. However, during difficult times, certain parts of the mind may take over to protect us or help us cope. These parts fall into categories like exiles, managers, and firefighters:

• Exiles are parts that carry painful memories or emotions (like fear or shame) that we push away.
• Managers are parts that try to prevent us from feeling these painful emotions by controlling our behaviour or thoughts (such as being perfectionistic or overly cautious).
• Firefighters act more impulsively to distract us from pain, often through behaviours like overeating, substance use, or anger outbursts.

In IFS therapy, a person works to better understand these parts, giving them space to express their concerns. Instead of pushing these parts away or judging them, the therapist helps the person connect with their core Self, which can then lead and heal these parts. The process fosters self-compassion and emotional healing, allowing for better internal harmony and reducing inner conflict.

Narrative Therapy is a modern therapeutic style that sees people as separate from their problems and focuses on the stories they tell about their lives. The idea is that our experiences and identities are shaped by the stories we create and the meanings we attach to them. Sometimes, these stories can be limiting or negative, trapping people in harmful beliefs about themselves.

A key technique in Narrative Therapy is externalising, where the therapist encourages the person to view their problems as separate from who they are. For example, instead of saying “I’m an anxious person,” the person might start saying “I’m dealing with anxiety.” This helps create distance between the person and their issue, making it easier to tackle the problem without feeling overwhelmed or defined by it.

Narrative Therapy helps individuals reclaim control over their stories, viewing themselves as active agents in their lives rather than passive subjects to their problems. This shift in perspective can lead to greater self-confidence and an ability to face challenges with more clarity and hope.