Acceptance & Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is a process-based, evidence-supported approach that increases psychological flexibility, the ability to face complex thoughts and feelings without being overwhelmed by them. A key part of ACT is cognitive defusion, or learning to step back from unhelpful thoughts rather than getting entangled in them. This shift allows clients to notice thoughts as passing experiences instead of absolute truths, creating space for choice and values-driven action.

ACT is effective for OCD, anxiety, trauma, depression, and stress, and is particularly supportive for neurodiverse presentations where rigidity, rumination, or avoidance may be heightened. By combining mindfulness, acceptance strategies, and values-based living, ACT helps clients move out of struggle and into more meaningful, authentic engagement with life.

Dialectical Behavioral Therapy (DBT)

The JL Psychotherapy team incorporates and uses DBT to help with impulse control, perspective-taking, emotional intensity, and emotional reactivity. As an evidence-based therapy, DBT provides in-the-moment skills that regulate the central nervous system (CNS), allowing clients to engage more effectively in other therapeutic modalities, especially when experiencing hyperarousal at a neurobiological level.

Through the practice of dialectics, which involves holding two truths at once, clients can develop perspective and flexibility, replacing prior rigid or reactive patterns. With our guidance, DBT helps clients build mindful awareness of emotions, strengthen nervous system regulation, improve relationships, and make choices that balance long-term goals with real-time challenges.

Cognitive Behavioral Therapy (CBT)

At JL Psychotherapy, we use Cognitive Behavioral Therapy (CBT) to help clients recognize and shift unhelpful thought patterns and the deeper schemas related to core beliefs about self, others, and the world. Anxiety, generalized anxiety, panic, and stress are effectively treated with CBT. CBT helps clients identify thoughts, feelings, and patterns, and highlights them in the context of real-life experiences, challenges, and distortions, promoting more balanced and adaptive perspectives.

For clients with OCD or phobia-related symptoms, CBT also includes Exposure and Response Prevention (ERP), which you can read more about here.

CBT is powerful because it creates both insight and change, helping clients not only understand where their anxiety comes from, but also actively reshape the thought-behavior cycles that keep it going.

Prolonged Exposure (PE)

Prolonged Exposure (PE) is a gold-standard, evidence-based treatment for PTSD and trauma-related disorders. It systematically reduces avoidance by guiding clients to safely and repeatedly engage with trauma memories and reminders, promoting inhibitory learning and desensitization. This process recalibrates the nervous system, allowing traumatic memories to be integrated without the same hyperarousal or emotional intensity.

At JL Therapy, we use PE primarily for single-incident traumas (such as accidents, assaults, or medical emergencies), where avoidance and reactivity remain strong. Our approach emphasizes preparation, stabilization, and pacing so clients feel supported and resourced throughout the exposure process. When needed, PE can also be provided concurrently with ERP, if clinically indicated.

JL Practice's team will provide a thorough exploration and assessment to tailor an individualized treatment plan to your needs.