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.
Therapy Approaches We Use
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)
Dialectical Behavior Therapy (DBT) focuses on building practical skills to help manage intense emotions, strong reactions, and stressful situations. DBT is often helpful for people who experience emotions deeply and want more effective ways to cope without feeling overwhelmed or out of control.
In DBT therapy, you learn how to balance self-acceptance with meaningful change. Skills are centered around emotional regulation, distress tolerance, communication, and setting healthy boundaries. DBT provides structured, evidence-based tools that help you navigate conflict, handle difficult moments, and respond more intentionally so daily life feels more stable and manageable.
Gottman Method
The Gottman Method is an evidence-based couples therapy approach that focuses on helping partners understand how they communicate, handle conflict, and stay emotionally connected. In Gottman Method couples therapy, the therapist doesn’t take sides, but instead helps both partners identify recurring patterns in their relationship, especially during arguments, that either strengthen connection or create distance.
At Grace Therapy, we use the Gottman Method in online couples therapy sessions across Illinois to give couples practical, research-backed tools for improving communication, managing disagreements, and rebuilding trust. The focus isn’t on avoiding conflict, but on learning how to work through it in ways that feel safer, more respectful, and more productive. The goal is to help couples build a stronger, more secure relationship, even during challenging seasons.
Solution-Focused Therapy
Solution-Focused Therapy is an evidence-based approach that focuses less on analyzing the past and more on identifying what helps in the present. Rather than spending long periods digging into problems, solution-focused therapy looks at what is already working, even in small ways, and helps you build on those strengths. This approach is often helpful for people who want practical support and forward movement.
At Grace Therapy, we use solution-focused therapy in online therapy sessions across Illinois to help clients set clear, realistic goals and take manageable steps toward change. This approach is grounded in the belief that you already have skills and resources, even if they don’t feel obvious right now. Therapy stays focused, hopeful, and action-oriented, helping you move forward without feeling stuck in what isn’t working.
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.