Many people seek counselling for “practical tools” to help them better understand and manage their thoughts, emotions, and behaviours. In essence, skill-based therapies provide helpful frameworks and strategies that support navigating the challenges of being human.

I integrate these skill therapies alongside talk therapy to offer a structured, supportive foundation for clients who want practical tools and techinques in addition to talk therapy. Also known as “third-wave cognitive and behavioural therapies,” these approaches offer clear interventions that are applicable across many situations, while being grounded in psychological research about what actually helps people feel and function better!

Dialectical Behaviour Therapy (DBT)

Dialectical Behaviour Therapy (DBT) is a practical, skills-based approach designed to support emotional regulation and improve coping in times of distress. The word dialectical refers to the ability to hold two seemingly opposite ideas at the same time—for example, accepting yourself as you are while also working toward change. If that sounds a little abstract, don’t worry; you don’t need to think in technical terms to benefit from DBT. The skills themselves are very down-to-earth and easy to apply in everyday life. DBT focuses on four core concepts: Mindfulness, Distress Tolerance, Emotional Regulation, and Interpersonal Effectiveness.

DBT can be especially helpful if you want support understanding and managing intense emotions, coping with emotional overwhelm, or improving relationships. While DBT is well known for its effectiveness in supporting people experiencing Borderline Personality Disorder (BPD), it has also been shown to be helpful for anxiety, depression, bipolar disorder, and emotional dysregulation more broadly. It is also widely used by people who do not have a formal diagnosis but want practical tools to better manage their emotional world.

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is a values-based approach that helps you relate differently to difficult thoughts and feelings, rather than getting caught in a struggle with them. Rather than focusing on eliminating unwanted internal experiences, ACT supports the development of psychological flexibility - the ability to stay present, open, and engaged while taking meaningful action in line with what matters most to you. ACT is based on the idea that thoughts, emotions, and behaviours are closely connected. When we change our relationship to our internal experiences, we can create more freedom in how we live and respond to life.

ACT is widely used to support a range of concerns, including anxiety, panic, depression, chronic stress, trauma, substance use difficulties, and chronic pain or illness. It can be particularly helpful when life feels “stuck” or when internal struggle is getting in the way of living in line with your values.