Cognitive behavioural therapy, often just called CBT, is an evidence-based approach for a wide range of mental health concerns. CBT is the most well researched therapy approach, as it is typically highly structured with exercises and homework assignments. CBT is based on the premise that our thoughts, feelings, and behaviours all influence one another. That is, we can change our thought patterns as a means of also changing our feelings and behaviours. 

Acceptance and Commitment Therapy, also known as ACT, is a behavioural therapy with a heavy dose of mindfulness. ACT believes that many psychological concerns share the same feature of psychological inflexibility. ACT places importance on clarifying your own values and taking actionable steps to live in line with your personal values to build a rich and meaningful life. 

Narrative Therapy is a method of therapy that separates a person from their problem. It opens up conversations, which enable us to move away from problem stories and discover alternative, preferred stories of self, relationship, and future possibilities. It creates an opportunity for the stories to be rewritten in ways that are more empowering or more facilitative of well-being. Individuals can address their problems and stories based on their own values, rather than those that have been inflicted on them. Giving the individual the ownership to decide and re-live experience can be extremely powerful to their healing journey.

Solution Focused Therapy does not dwell on the details of why or how things came to be, but addresses the here-and-now, concentrating on present-day solutions. This approach identifies and builds on the strengths and capabilities that the individual already has. Solution Focused Therapy follows the thinking that nearly everyone can be motivated to find solutions. By helping people focus on what is working, it theorizes that small, positive changes could produce a ripple effect.The act of identifying strengths, resources, personal qualities, and networks around them is empowering, in and of itself. Additionally, it reinforces the idea that the future is something that we can create and that individuals are not determined by their pasts

Eye Movement Desensitization and Reprocessing (EMDR) Therapy is a structured, evidence-based psychotherapy used to help individuals process and heal from distressing memories, particularly those related to trauma. It involves a series of guided eye movements or other forms of bilateral stimulation while the individual recalls traumatic experiences. This process helps reframe negative thoughts and reduce emotional distress. EMDR is commonly used for PTSD, anxiety, depression, and other mental health concerns, facilitating the brain's natural healing process to create more adaptive coping mechanisms.

The Gottman Method is a research-based approach designed to strengthen relationships by improving communication, fostering intimacy, and managing conflict effectively. Developed by Drs. John and Julie Gottman, this method focuses on building a strong foundation through trust, understanding, and emotional connection. Using practical tools and techniques, couples learn to navigate challenges, enhance friendship, and create lasting, meaningful relationships. The Gottman Method is effective for couples at any stage, helping them build healthier, more fulfilling partnerships.

Dialectical Behavior Therapy (DBT) is an evidence-based approach that combines cognitive-behavioral techniques with mindfulness to help individuals regulate emotions, improve distress tolerance, and enhance interpersonal effectiveness.

Here are some of the key DBT skills that I pull from:

Mindfulness – Learning to stay present, observe thoughts and emotions without judgment, and increase self-awareness.

Distress Tolerance – Developing coping strategies for difficult emotions and situations, such as grounding techniques and radical acceptance.

Emotion Regulation – Understanding emotional patterns, reducing emotional vulnerability, and increasing positive experiences.

Interpersonal Effectiveness – Enhancing communication, setting boundaries, and advocating for personal needs in relationships.

Client-Centered Therapy, developed by Carl Rogers, is a humanistic approach that emphasizes a person’s ability to grow, heal, and find solutions within themselves. This therapy focuses on creating a safe, non-judgmental space where clients feel heard, validated, and empowered to explore their thoughts and emotions.

At Cosmos Counselling, I take a client-centered approach, meaning that therapy is guided by your unique needs, goals, and experiences. Instead of a structured, directive style, I provide unconditional positive regard, genuine empathy, and active listening to support your self-discovery and healing. This approach values self-determination—recognizing that you are the expert in your own life, and my role is to facilitate growth rather than impose solutions.

By fostering a collaborative and supportive environment, client-centered therapy helps individuals develop self-awareness, confidence, and the ability to navigate challenges in a way that aligns with their personal values and strengths.