Paul's Approaches

Therapeutic Approaches

There are many evidence-based practices that therapists use when conducting therapy. Some therapists are dedicated to one approach, while others pull from two or more theoretical principles. Regardless of your therapist’s stance, it is essential that he or she can explain to you what methods will be used in your sessions.

Paul combines CBT, Acceptance and Commitment Therapy (ACT) with Mindfulness and Compassion Focused Therapy (CFT).

Cognitive Behavioral Therapy (CBT) is a practical, evidence-based approach to mental well-being that focuses on the connection between thoughts, feelings, and behaviors. The way we interpret situations—our thoughts—directly affects how we feel and how we respond. For example, if you believe, “I’ll never get this right,” you may feel discouraged or anxious, which might lead you to avoid challenges altogether. On the other hand, shifting that thought to “This is difficult, but I can improve with practice” can create a more positive emotional response and encourage productive action.

CBT helps identify and reshape unhelpful thought patterns that contribute to stress, anxiety, or self-doubt. By learning to challenge negative thinking and develop more balanced perspectives, you can improve your emotional well-being and make choices that align with your goals. It’s an active, goal-focused approach that equips you with practical tools to navigate challenges, build resilience, and feel more in control of your life.

ACT is considered to be part of the third wave of cognitive behavioral therapies. Unlike other cognitive behavioral approaches, ACT does not focus on disputing negative beliefs, irrational thoughts, or emotions. Instead, ACT assists individuals in identifying their values while learning to accept unwanted thoughts and feelings. “Developed within a coherent theoretical and philosophical framework, Acceptance and Commitment Therapy (ACT) is a unique empirically based psychological intervention that uses acceptance and mindfulness strategies and commitment and behavior change strategies to increase psychological flexibility. Psychological flexibility means contacting the present moment fully as a conscious human being, and based on what the situation affords, changing or persisting in behavior in the service of chosen values.” (Association for Contextual Behavioral Science, contextualscience.org).

Mindfulness is oftentimes mistaken as simply being present. Although presence is at the core of Mindfulness, I find the following definition much more helpful; “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” From Jon Kabat-Zinn (one of the leading mindfulness instructors in the West).
Mindfulness, although often conducted as part of a mediation practice, can just as easily be implemented when washing the dishes, eating, or driving your car. It is a practice that helps us shift our attention away from the endless looping of commentary, judgments, and thought patterns that keep us locked into those unhelpful core beliefs mentioned above.
Compassion-focused therapy (CFT) aims to help promote mental and emotional healing by encouraging people in treatment to be compassionate toward themselves and other people. Compassion, both toward the self and toward others, is an emotional response believed by many to be an essential aspect of well-being. Its development may often have the benefit of improved mental and emotional health. Read more here.