Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy is a collaborative approach between therapist and client that focuses on challenging and altering unhelpful cognitive distortions and behaviors, improving emotional regulation, and developing personal coping strategies aiming at solving current problems. This method is an evidence-based, problem-specific, and goal-oriented treatment that has substantial research backing its effectiveness for various psychological issues.

woman looking out window in contemplation

CBT is a lifeline for those grappling with anxiety, depression, relationship issues, and other mental health challenges. It’s particularly beneficial for individuals who find themselves trapped in a cycle of negative thinking and consequential behaviors. Fully Integrated provides expert guidance by helping you identify maladaptive thoughts and replace them with healthier, more productive ones.

How CBT Delivers Lasting Impact in Your Life

  • Reframing Techniques: Learn how to identify negative patterns and shift to positive thinking.
  • Coping Strategy Development: Equip yourself with tools to manage stress and emotional challenges effectively.
  • Goal-Setting Guidance: Set and achieve personal objectives through structured CBT sessions.
  • Behavioral Activation: Engage in activities that boost your mood and improve your behavioral patterns.
  • Skills Training: Enhance communication, problem-solving, and resilience skills.

Dialectical Behavioral Therapy (DBT)

Dialectical behavioral therapy is a modified form of cognitive behavioral therapy (CBT) designed specifically to target the struggles of individuals who feel emotions very intensely. It’s a comprehensive program that combines individual therapy with skills training classes, focusing primarily on four key areas: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness.

man sitting at desk with laptop looking on the bright window in a contemplative way

DBT is grounded in the dialectical process of synthesizing opposites—accepting things as they are while also committing to change. This method is a beacon of hope for individuals battling overwhelming emotions and harmful patterns in behavior. These challenges often result in chaotic relationships and a diminished quality of life.

How DBT Skills Benefit You Long-Term

  • Emotion Regulation Skills: DBT teaches practical ways for you to understand and control your emotions, leading to less impulsive decisions.
  • Mindfulness Practices: By being present in the moment, DBT helps reduce anxiety and promotes a peaceful state of mind.
  • Interpersonal Effectiveness: DBT enhances your ability to communicate and maintain relationships through assertiveness and empathy.
  • Distress Tolerance Techniques: Learn to handle crises without resorting to self-destructive behaviors, increasing your emotional resilience.
  • Life Integration: DBT principles, once learned, serve as a template for confronting future challenges more effectively.

Mindfulness Therapy

Mindfulness therapy is a therapeutic technique aiming to engage individuals in the awareness of the present moment. It involves methods such as deep breathing and meditation to cultivate attention, reduce stress and enhance psychological well-being. This non-judgmental observation of one’s thoughts and feelings helps break cycles of negative thinking, fosters emotional regulation, and promotes mental resilience without necessarily altering the external environment.

woman in lotus position meditating in front of window with candles on ledge

Mindfulness can be transformative for anyone feeling caught in the whirlwind of life’s demands. Whether you’re dealing with stress, anxiety, or simply seeking a more focused and balanced lifestyle, our online sessions are designed to benefit. At Fully Integrated, we help you to harness the power of now, providing personalized strategies that foster tranquility and heightened self-awareness, enriching your responses to life’s challenges.

The Positive Impact of Mindfulness Therapy

  • Stress Management: Navigate life’s pressures with ease, using mindfulness to reduce stress.
  • Emotional Balance: Attain and maintain emotional stability through mindful observation and acceptance.
  • Enhanced Focus: Boost concentration and productivity with mindfulness practices.
  • Better Sleep: Invite rest and rejuvenation each night through calming mindfulness exercises.
  • Improved Relationships: Cultivate patience and presence, enriching your connections with others.

Eye Movement Desensitization and Reprocessing (EMDR)

Eye movement desensitization and reprocessing is a structured therapy modality scientifically recognized for treating trauma and PTSD. It hinges on the patient’s rhythmic eye movements directed by a therapist, leading to decreased emotional distress associated with traumatic memories. Unlike traditional talk therapy, EMDR focuses on the emotion and bodily sensations while recalling trauma, aiming for cognitive liberation and emotional healing, without extensive dialogue about the distressing event.

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EMDR benefits individuals haunted by the shadows of trauma, struggling to move past distressing life events. People who find everyday triggers causing disproportionate emotional reactions, like veterans or victims of abuse, can find solace and progress through EMDR at Fully Integrated.

How EMDR Therapy Enriches Your Healing

  • Gentle Processing: We enable gentle confrontation of distressing memories, facilitating healing.
  • Reduced Arousal: EMDR often leads to reduced emotional and physical arousal to triggers.
  • Empowerment: Gain control and insight into your reactions to past trauma.
  • Liberation: Free yourself from trauma’s grip, experiencing psychological liberation.
  • Holistic Approach: EMDR addresses trauma comprehensively, impacting overall wellness.

Internal Family System Therapy (IFS)

Internal family system therapy is a cutting-edge model of psychotherapy offering a clear and empowering method of understanding human complexity. IFS puts forward the idea that the mind comprises numerous sub-personalities, each with its own perspectives and qualities. Therapy sessions aim to promote inner dialogue that brings these different parts into balance, allowing the true self to emerge. By engaging directly with these internal personalities, a client develops a deeper self-comprehension and the skill to navigate inner thoughts and feelings effectively.

woman with two fingers poised over lips and eyes closed in thought

IFS  is particularly valuable for individuals feeling at odds with themselves. Whether it’s recurring negative self-talk, unresolved internal conflicts, or emotions that seem uncontrollable, our therapy can aid in harmonizing the conflicting parts of your psyche. By learning to understand and respect the diversity within, individuals become equipped to manage life’s challenges with greater ease and confidence.

Unlocking the Benefits of Internal Family System Therapy

  • Self-Leadership: Cultivating the skills for self-leadership, guiding yourself with confidence, calmness, and compassion.
  • Emotional Balance: Learning to manage and soothe intense emotions to achieve a more balanced inner life.
  • Trauma Healing: Encouraging the processing and releasing of traumatic imprints for transformative personal healing.
  • Conflict Resolution: Gaining insights to mediate internal disputes and fostering a harmonious mental environment.
  • Relationship Growth: Developing a grounded sense of self to bring into relationships, enhancing connection and understanding.