Glossary

A type of psychotherapy that combines mindfulness strategies with behavior change techniques to help individuals accept their thoughts and feelings rather than fighting or feeling guilty about them.

ACT is based on six core principles:

Cognitive Defusion – Learning to step back from and observe thoughts rather than getting entangled in them.

Acceptance – Allowing thoughts and emotions to exist without judgment or avoidance.

Present Moment Awareness – Focusing on the here and now instead of dwelling on the past or future.

Self-as-Context – Recognizing that you are more than just your thoughts and feelings.

Values Clarification – Identifying what truly matters in life.

Committed Action – Taking steps toward goals that align with personal values.

ACT helps individuals develop psychological flexibility, making it effective for treating anxiety, depression, chronic pain, and other mental health concerns.

A structured, evidence-based treatment designed to help individuals with chronic sleep problems. Unlike medication, CBT-I focuses on changing behaviors and thoughts that interfere with sleep.

Key components of CBT-I include:

Sleep Restriction – Reducing the time spent in bed to improve sleep efficiency.

Stimulus Control – Establishing a strong connection between the bed and sleep by limiting activities like watching TV or using a phone in bed.

Cognitive Restructuring – Identifying and challenging negative thoughts and anxieties about sleep.

Relaxation Techniques – Using mindfulness, meditation, or deep breathing to reduce stress and improve sleep quality.

Sleep Hygiene Education – Learning habits that promote better sleep, such as maintaining a consistent sleep schedule and avoiding caffeine before bed.

CBT-I is highly effective for treating insomnia and is often recommended as a first-line treatment.

A short-term, specialized form of counseling designed for couples who are uncertain about whether to stay in their relationship or separate. Unlike traditional couples therapy, which focuses on improving the relationship, discernment counseling helps partners gain clarity about their options before making a final decision.

Key Aspects of Discernment Counseling:

Clarity & Confidence – Helps couples decide whether to work on their relationship, separate, or delay the decision.

Individual & Joint Sessions – Each partner has time to express their perspective separately before coming together.

Exploration of Options – The counselor helps partners understand their contributions to the relationship’s challenges and what change might look like.

Short-Term Focus – Typically lasts 1-5 sessions, designed to provide insight rather than long-term therapy.

Discernment counseling is especially useful when one partner is leaning toward separation while the other wants to work on the relationship.

A psychotherapy model that helps individuals understand and heal different aspects of themselves, known as "parts." Developed by Dr. Richard Schwartz, IFS is based on the idea that the mind is made up of multiple subpersonalities, each with its own emotions, thoughts, and roles.

IFS focuses on three main types of parts:

Exiles – Wounded, vulnerable parts that carry pain from past experiences.

Managers – Protective parts that try to control emotions and behavior to prevent pain.

Firefighters – Reactive parts that emerge when exiles’ pain surfaces, often engaging in impulsive or distracting behaviors.

At the core of IFS is the Self, which is the compassionate, wise, and calm center of a person. The goal of IFS therapy is to help individuals connect with their Self, understand their parts, and create internal harmony by healing wounded aspects.

IFS is widely used for trauma, anxiety, depression, and personal growth.

A form of couples therapy developed by Terry Real that focuses on breaking unhealthy relationship patterns and fostering deeper emotional connections. RLT is direct, practical, and aims to help partners take responsibility for their roles in the relationship while also developing skills for healthy intimacy.

Key Aspects of RLT:

Breaking Dysfunctional Patterns – Identifies and addresses destructive behaviors rooted in childhood or past relationships.

Radical Honesty & Accountability – Encourages open, honest communication while holding both partners accountable for their actions.

Empowerment & Relational Skills – Teaches individuals how to stand up for themselves while also staying emotionally connected to their partner.

Healing from the Inside Out – Helps partners address deep-seated emotional wounds that impact their relationships.

RLT is known for its intensive, transformative approach and is often used when traditional couples therapy has been ineffective.

TEAM-CBT (Testing, Empathy, Agenda-Setting, Methods) is a structured, evidence-based approach to Cognitive Behavioral Therapy (CBT) developed by Dr. David Burns. It emphasizes measurable progress, collaboration, and rapid symptom relief.

Key Components of TEAM-CBT:

Testing – Clients complete self-assessments before and after each session to track progress and identify areas needing attention.

Empathy – Therapists prioritize deep listening, validation, and understanding to build a strong therapeutic alliance.

Agenda-Setting – Clients and therapists work together to identify problems, goals, and resistances to change before applying techniques.

Methods – A wide range of evidence-based techniques (e.g., cognitive restructuring, exposure therapy) are used to help clients challenge unhelpful thoughts and behaviors.

TEAM-CBT is designed to accelerate therapy results by focusing on resistance, motivation, and real-time feedback.