Psychotherapy Services
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is an evidence-based form of psychotherapy that helps individuals identify and change unhelpful patterns of thinking, feeling, and behaving. CBT is grounded in the idea that our thoughts, emotions, and behaviors are interconnected, and that by understanding and adjusting these patterns, we can improve our mental well-being.
How does CBT work?
CBT is a structured, goal-oriented approach. In therapy, you and your therapist will work together to:
- Identify unhelpful thoughts: Recognize negative or distorted thinking patterns that contribute to stress, anxiety, depression, or other challenges.
- Challenge and reframe thoughts: Learn to evaluate these thoughts realistically and replace them with more balanced perspectives.
- Develop practical coping strategies: Practice new behaviors and problem-solving skills that support long-term emotional health.
- Monitor progress: Track changes in thoughts, feelings, and behaviors over time to reinforce growth and maintain improvements.
What can CBT help with?
CBT has been shown to be effective for a wide range of concerns, including:
Anxiety disorders (e.g., generalized anxiety, panic, social anxiety)
Depression and low mood
Stress management
Anger or irritability
Trauma and PTSD
Phobias and obsessive-compulsive behaviors
Sleep difficulties
Relationship challenges
What can I expect with CBT?
CBT is typically a short-term, structured therapy, often lasting between 8–20 sessions depending on individual needs. Sessions are collaborative, meaning your therapist will guide you while also encouraging active participation and practice outside of therapy. Homework assignments, such as journaling, thought records, or behavioral experiments, are a key part of the process. Learn more about how psychotherapy with Melissa works here.
Why Choose CBT?
Evidence-based: Supported by decades of research.
Practical and skills-focused: Provides tools you can use long after therapy ends.
Adaptable: Can be tailored to your unique needs — whether for specific challenges or broader personal growth.
If you’re ready to explore new ways of thinking, feeling, and responding to life’s challenges, CBT may be a helpful approach to consider.
Eye Movement Desensitization and Reprocessing (EMDR)
Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based psychotherapy that helps people recover from distressing life experiences, including trauma, anxiety, and other emotional difficulties.
Developed by Dr. Francine Shapiro in the late 1980s, EMDR is recognized by organizations such as the World Health Organization (WHO) and the American Psychological Association (APA) as an effective treatment for trauma-related disorders.
How does EMDR work?
EMDR therapy is based on the idea that our brains naturally strive to heal from psychological distress, just as our bodies heal from physical wounds. Sometimes, traumatic or overwhelming experiences become “stuck” in the brain’s information-processing system, leading to ongoing emotional and physical reactions.
During EMDR sessions, the therapist guides the client through specific sets of eye movements, sounds, or taps (called bilateral stimulation) while recalling aspects of a distressing memory.
This process helps the brain reprocess the memory so that it becomes less emotionally charged and can be integrated into a more adaptive, balanced perspective.
What can I expect with EMDR Therapy?
Sessions begin with history-taking, stabilization, and building coping resources.
When ready, clients identify a target memory to process.
The therapist guides bilateral stimulation while the client focuses on the memory and their thoughts, emotions, and body sensations.
The goal is to reduce distress and strengthen positive beliefs about oneself.
What is EMDR effective for?
Post-Traumatic Stress Disorder (PTSD)
Anxiety and panic
Depression
Phobias
Grief and loss
Performance anxiety
Internal Family Systems (IFS) Psychotherapy
Internal Family Systems (IFS) is a compassionate, non-pathologizing approach to therapy developed by Dr. Richard Schwartz.
It views the mind as made up of different “parts,” each with its own thoughts, emotions, and roles — and a core Self that is calm, curious, and capable of healing.
How does IFS work?
IFS helps people understand and heal their inner system by identifying and working with these different parts. Some parts may carry painful emotions or memories (often called exiles), while others take on protective roles (managers and firefighters) to prevent distress from surfacing.
Through therapy, clients learn to connect with their Self — the compassionate, centered aspect of who they are — and to approach their inner parts with curiosity rather than judgment. As parts begin to trust the Self, they can release burdens and become less extreme, leading to greater inner harmony and emotional balance.
What can I expect with IFS Therapy?
Exploring your inner world with curiosity and compassion.
Identifying parts that hold pain, protect you, or manage your experiences.
Developing a trusting relationship between your Self and your parts.
Gently unburdening parts from past pain or trauma.
What can IFS help with?
Trauma and complex trauma (C-PTSD)
Anxiety and depression
Relationship challenges
Self-criticism and perfectionism
Emotional regulation difficulties
Can IFS be integrated with EMDR?
Many therapists combine elements of EMDR and IFS to create a flexible, holistic approach to healing.
EMDR helps reprocess traumatic memories and reduce emotional distress, while IFS deepens self-understanding and fosters internal safety and connection.
Together, they support both the mind and the nervous system in achieving lasting emotional healing and resilience.
Mindfulness Practices Alongside Psychotherapy
Mindfulness is the practice of bringing your full attention to the present moment — observing thoughts, emotions, and sensations with curiosity and without judgment. It helps you slow down, cultivate awareness, and respond to life’s challenges with greater clarity and calm.
How does Mindfulness work?
Mindfulness teaches you to notice what’s happening in your body and mind as it unfolds. By developing this awareness, you can recognize unhelpful patterns, regulate emotions, and create space to respond intentionally instead of reacting automatically.
These practices often include mindful breathing, body awareness, guided meditation, and grounding techniques that restore balance to both mind and body.
What are the benefits of Mindfulness?
Regular mindfulness practice can help you:
Reduce stress and anxiety
Improve focus and concentration
Increase emotional regulation
Enhance self-compassion and resilience
Strengthen the mind-body connection
What can I expect in therapy?
Together, we may incorporate short mindfulness exercises, guided reflections, or relaxation techniques into our sessions. Over time, these practices can support you in developing a steady sense of inner peace and self-awareness that extends into daily life.
Dialectical Behavior Therapy (DBT)
Dialectical Behavior Therapy (DBT) is an evidence-based form of psychotherapy designed to help people manage overwhelming emotions, improve relationships, and build a more fulfilling life.
Originally developed by Dr. Marsha Linehan to treat Borderline Personality Disorder (BPD), DBT has since been proven effective for a wide range of concerns — including anxiety, depression, trauma, eating disorders, and substance use.
What Does “Dialectical” Mean?
The word dialectical refers to the idea that two seemingly opposite things can both be true at the same time.
In DBT, this often means finding a balance between:
Acceptance (acknowledging where you are right now) and
Change (working toward healthier behaviors and thoughts).
This balance helps people move away from “all-or-nothing” thinking and find more flexible, compassionate ways of coping.
What are the core components of DBT?
DBT typically combines individual therapy, skills training groups, and between-session coaching.
Together, these elements support learning and applying new skills in real-life situations.
The four key skill areas taught in DBT are:
Mindfulness – Learning to stay present and aware of your thoughts, emotions, and surroundings without judgment.
Distress Tolerance – Building the ability to manage crisis situations and painful emotions without resorting to self-destructive behaviors.
Emotion Regulation – Understanding emotions, reducing emotional vulnerability, and increasing positive experiences.
Interpersonal Effectiveness – Strengthening communication, setting healthy boundaries, and maintaining self-respect while building meaningful relationships.
How does DBT work?
DBT emphasizes collaboration between therapist and client. The therapist provides validation and support while also encouraging growth and accountability.
Treatment is highly structured and goal-oriented, often involving homework assignments, diary cards, and practical exercises to apply skills between sessions.
Who can benefit from DBT?
DBT is helpful for anyone who struggles with:
Intense emotional ups and downs
Impulsive or self-destructive behaviors
Relationship difficulties
Feelings of emptiness or chronic guilt/shame
Trouble tolerating distress or regulating emotions
Even outside of clinical diagnoses, DBT skills can support greater emotional resilience, mindfulness, and balance in everyday life.
What is the goal of DBT?
The ultimate aim of DBT is to help people create “a life worth living.”
Through learning acceptance and change skills, clients can gain tools to handle life’s challenges more effectively, nurture self-compassion, and move toward lasting emotional stability.