ACT is about learning to live a more meaningful life—not by avoiding pain or difficult thoughts, but by learning how to handle them differently. ACT teaches us to accept our inner experiences rather than fight them, connect with what really matters, and take action in ways that move our lives in that direction.

ERP teaches that instead of avoiding the things that make us anxious, or doing rituals to feel "safe" (like checking, cleaning, or mentally reassuring ourselves), we gently face the fear without doing the usual thing to calm down. Over time, our brain learns: "Hey, that wasn’t actually dangerous. I don’t need to panic about this anymore." It’s kind of like building up a tolerance to a fear by showing our brain that we can handle it—and that we’re still safe even when it feels uncomfortable.

Inference-Based Cognitive Behavioral Therapy (I-CBT) helps you understand how OCD creates doubt and pulls you away from trusting your own senses and experiences. Rather than debating whether your fears are true, I-CBT helps you recognize when OCD is leading you into imagined possibilities so you can reconnect with reality and respond with greater confidence.

Eye Movement Desensitization and Reprocessing (EMDR) is a therapy that helps people process and heal from distressing or traumatic experiences. When difficult memories feel “stuck,” they can continue to trigger strong emotional or physical reactions. EMDR helps the brain reprocess these memories so they feel less overwhelming.

In sessions, you’ll briefly focus on a memory while engaging in guided bilateral stimulation, such as eye movements or tapping. This supports your brain’s natural healing process, reducing the intensity of the memory.

Internal Family Systems (IFS), or parts work, is a way of understanding the mind as made up of different “parts” that develop to help us cope and protect us. You might notice different inner experiences that show up in different situations—such as a part that worries, a part that criticizes, or a part that tries to stay in control. In IFS, these parts are not seen as problems, but as protective strategies that developed for a reason.

IFS also works with the idea of a core “Self”—a grounded, compassionate internal presence that can help you relate to your parts with curiosity instead of judgment. The goal is not to get rid of parts, but to understand them and help them feel safer, so they don’t have to work so hard.

*Note: I am IFS informed, not certified

Pain Reprocessing Therapy (PRT) is a mind-body approach for chronic pain that focuses on how the brain can learn and reinforce pain signals over time, even after the original physical injury has healed. It is based on the idea that for some people, chronic pain is maintained by learned neural pathways that interpret sensations as threatening.

In PRT, you learn to shift how you relate to pain by reducing fear, reinterpreting sensations as non-dangerous when appropriate, and gently retraining the brain’s threat response system. This often includes changing attention patterns, addressing fear of movement or sensation, and building a sense of safety in the body.

The goal is not to “ignore” pain, but to reduce the brain’s alarm response so that pain becomes less intense, less frequent, and less disruptive over time.

Mindfulness is about learning to be fully present in the moment—on purpose, and without judging what's happening. Mindfulness invites us to watch our thoughts and feelings without getting swept away by them. This space between ourselves and our thoughts and feelings allows us to be non-reactive and learn to notice what’s happening inside before taking action.