Our Way of Working

If you’re looking for a specific therapy approach, we’ll help match you with a clinician who has training and experience in that modality. At the same time, most therapists don’t work from just one method alone. At Grace Therapy, every clinician is formally trained in cognitive behavioral therapy (CBT), which serves as the foundation of our work. From there, therapists thoughtfully integrate additional evidence-based approaches based on your needs, goals, and what you’re working through.

All of the therapies we use are evidence-based and supported by research. Therapy isn’t about randomly applying techniques or trying everything at once. Your therapist will know when to lean into structure, when to slow things down, and when to adjust the approach so the work feels intentional, effective, and grounded.

Modalities used at Grace Therapy

Cognitive Behavioral Therapy (CBT)

CBT is about noticing the patterns between what you think, how you feel, and what you do, and then gently changing the ones that aren’t helping you anymore. It’s like realizing that your brain has some habits on autopilot, and not all of them are accurate or fair. In CBT, you and your therapist slow things down and look at those thoughts together, asking, is this actually true, or is my brain jumping to conclusions?

Instead of just talking about problems, CBT is very practical. You learn tools you can use in real life to respond differently when anxiety spikes, your mood drops, or your inner critic gets loud. The goal isn’t to think positive all the time. It’s to think more realistically, so your thoughts stop running the show and you get a little more breathing room in your day.

Acceptance and Commitment Therapy (ACT)

ACT is about learning how to live your life even when uncomfortable thoughts or feelings show up. Instead of trying to get rid of anxiety, fear, or self doubt, ACT helps you stop fighting with your inner world so much. The idea is that the more we wrestle with thoughts, the louder and stickier they often become.

In ACT, you learn how to make space for hard thoughts and feelings while still moving toward the kind of life you want to live. It’s less about fixing what’s “wrong” with you and more about choosing actions that line up with your values, even on hard days. You don’t have to feel perfect to live a meaningful life.

Dialectical Behavior Therapy (DBT)

DBT is about learning skills to manage big emotions, intense reactions, and stressful situations more effectively. It helps people who feel things deeply and want better tools to cope without feeling overwhelmed or out of control.

In DBT, you learn how to balance accepting yourself as you are while also working toward change. Skills focus on emotional regulation, setting boundaries, handling conflict, and getting through tough moments without making things worse. It’s practical, validating, and focused on helping life feel more manageable.

Gottman Method

The Gottman Method is a therapy approach focused on helping couples understand how they communicate, argue, and connect with each other. Instead of taking sides, the therapist helps both partners notice the patterns that show up in their relationship, especially during conflict, and how those patterns either bring them closer or push them apart.

This approach gives couples practical tools to improve communication, manage disagreements, and rebuild trust and connection. It’s not about never arguing, it’s about learning how to argue in a way that feels safer, more respectful, and more productive. The goal is a stronger, more secure relationship, even when things get hard.

Solution-Focused Therapy

Solution-focused therapy is less about digging into the past and more about figuring out what helps right now. Instead of spending a lot of time analyzing problems, you and your therapist focus on what’s already working, even in small ways, and how to build on that.

This approach assumes that you already have strengths and skills, even if you don’t fully see them yet. Therapy becomes about identifying clear, realistic goals and taking small steps toward change. It’s practical, hopeful, and focused on moving forward rather than staying stuck.

Somatic / Mind–Body Therapy

Somatic or mind–body therapy focuses on how stress, trauma, and emotions live in the body, not just in your thoughts. Sometimes you can understand something logically but your body still reacts like you’re in danger. This approach helps you notice physical sensations like tension, tightness, or restlessness and learn how to work with them instead of fighting them.

Therapy might involve paying attention to breathing, movement, or body awareness to help your nervous system settle. The goal is to help your body feel safer so your mind can follow. It’s especially helpful when words alone don’t feel like enough.

Psychodynamic Therapy

Psychodynamic therapy looks at how past experiences, especially early relationships, shape how you feel, think, and relate to others today. Many patterns happen outside of awareness, and this approach helps bring them into focus so they make more sense.

Instead of quick fixes, the work is about deeper understanding. Over time, recognizing these patterns can lead to more choice, self compassion, and change in how you show up in your life and relationships.