Psychotherapy Modalities at YYZ Talks
There are too many modalities in psychotherapy, with more in common than not. It’s gotten a bit ridiculous to be honest, and given the lack of critical oversight, the responsibility unfortunately falls on the client to educate themselves.
So here we are to discuss the basics of all of the modalities we use at YYZ Talks. If anything speaks to you, reach out and we’ll set up some time to discuss how that modality can help you.
Disclaimer: The bulk of the definition text was provided by ChatGPT, the analysis by Zell, and all info was reviewed by Zell.
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Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy (CBT) is a widely used, evidence-based form of psychotherapy that helps individuals identify and change unhelpful patterns in thinking and behavior. It’s structured, goal-oriented, and typically short-term, making it a popular option for treating a range of mental health conditions including anxiety, depression, phobias, and PTSD.
At its core, CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected. When negative or distorted thinking takes hold, it can fuel emotional distress and self-defeating behavior. CBT helps clients recognize these patterns and learn practical strategies to reframe thoughts, regulate emotions, and develop healthier coping mechanisms.
Sessions often include homework assignments, such as journaling or practicing new behaviors in real life—making CBT an active, skill-building approach to therapy.
Pros:
✔ Strong scientific backing
✔ Practical and time-limited
✔ Skills-based and empowering
Cons:
✖ May feel structured or “clinical” for some
✖ Focuses less on deep emotional roots or past trauma
✖ Requires active participation and commitment
CBT isn't one-size-fits-all, but for many, it offers a clear, effective path toward better mental health.
Who has training in CBT at YYZ Talks?
All of us. It’s the main training you receive during your Masters. If this is the ONLY thing your therapist does, it’s inadequate and Zell will die on this hill.
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Emotion-Focused Therapy (EFT)
Emotion-Focused Therapy (EFT) is a research-backed, humanistic approach to psychotherapy that helps individuals and couples understand, process, and transform difficult emotions. Rather than avoiding or suppressing feelings, EFT sees emotions as essential sources of meaning, guidance, and healing.
Rooted in attachment theory and experiential psychology, EFT helps people explore the emotional patterns that shape their relationships and self-image. In sessions, therapists create a safe, compassionate environment where clients can access deeper emotional experiences—often beneath anger, withdrawal, or self-criticism—and begin to shift them.
EFT is especially well-known for its effectiveness in couples therapy, helping partners move from conflict and disconnection to deeper understanding and emotional responsiveness. It’s also used with individuals struggling with depression, trauma, or anxiety, particularly when those experiences are emotionally rooted.
Pros:
✔ Deep, lasting emotional change
✔ Strong focus on relationships and attachment
✔ Supported by growing research, especially in couples work
Cons:
✖ Can feel intense or emotionally vulnerable
✖ Less structured than CBT
✖ May take longer to show progress for some
If you're looking for a therapy that gets to the emotional heart of the matter—especially in relationships—EFT may be worth exploring.
Who has training in EFT at YYZ Talks?
Charmin and our External Couples Therapy Specialist Dharshini who is only available by special request
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Solution-Focused Brief Therapy (SFBT)
Solution-Focused Brief Therapy (SFBT) is a goal-oriented, future-focused approach to psychotherapy that emphasizes what works rather than what’s wrong. Instead of digging into the past or exploring deep emotional patterns, SFBT helps clients identify strengths, build on past successes, and create clear, actionable steps toward their preferred future.
In SFBT, the therapist acts more like a coach or collaborator than a traditional analyst. Sessions are often brief—sometimes as few as 5 to 10—and focused on practical, real-life change. Common techniques include identifying exceptions ("When is the problem not happening?") and scaling questions ("On a scale from 1 to 10, how close are you to your goal?").
This approach is especially useful for clients looking for quick results, clarity, or support during specific life transitions. It's often used in coaching, schools, healthcare, and short-term counseling settings.
Pros:
✔ Brief, focused, and cost-effective
✔ Empowers clients by highlighting their strengths
✔ Actionable and solution-driven
Cons:
✖ Less focus on underlying emotional or relational issues
✖ May feel overly structured or surface-level for some
✖ Not ideal for complex trauma or deep-rooted problems
If you want to move forward quickly with clear steps, SFBT can be a refreshingly practical choice.
Who has experience in SFBT at YYZ Talks?
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EMDR
Eye Movement Desensitization and Reprocessing (EMDR) is a structured, evidence-based psychotherapy developed to help people heal from trauma and distressing life experiences. Originally designed to treat PTSD, EMDR is now also used to address anxiety, phobias, grief, and more.
EMDR helps the brain “reprocess” traumatic memories so they’re no longer emotionally overwhelming. Instead of talk therapy alone, EMDR uses bilateral stimulation—usually guided eye movements, tapping, or sound tones—while the client recalls specific memories. This process helps desensitize the emotional intensity and shift negative beliefs associated with those memories.
Unlike many therapies, EMDR doesn’t require clients to talk in detail about their trauma. Instead, it focuses on how past events are stored in the brain and helps resolve them at a neurological level. Sessions follow a structured 8-phase protocol, guided by a trained EMDR therapist.
Pros:
✔ Backed by strong research for trauma and PTSD
✔ Can produce lasting results in fewer sessions
✔ Doesn’t require deep verbal processing of trauma
Cons:
✖ Can bring up intense emotions during sessions
✖ Requires specialized, trained therapists
✖ Less emphasis on broader relational or cognitive patterns
If you're carrying trauma or distress that's stuck in your system, EMDR may offer a powerful path toward resolution and relief.
Who has training in EMDR at YYZ Talks?
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Existential-Humanistic Psychotherapy
Existential-Humanistic Psychotherapy is a deeply personal, growth-oriented approach to therapy that focuses on helping individuals explore the big questions of life: identity, meaning, freedom, responsibility, and mortality. Rather than treating symptoms alone, this approach views emotional distress as a response to life’s challenges and the search for authenticity.
Rooted in existential philosophy and humanistic psychology, this therapy emphasizes self-awareness, choice, and personal values. The therapist-client relationship is central—authentic, non-judgmental, and collaborative. Together, therapist and client explore emotions, life experiences, and patterns that may be blocking growth or clarity.
This approach is especially suited for those feeling stuck, lost, or struggling with questions like “Who am I?” or “What matters to me?” It’s less about fixing a problem and more about engaging with life more fully and consciously.
Pros:
✔ Holistic and deeply personal
✔ Encourages self-acceptance, freedom, and meaning
✔ Powerful for navigating life transitions, grief, or identity work
Cons:
✖ Less structured than other therapies (e.g., CBT)
✖ May take time to build insight and change
✖ Not always ideal for acute crisis or symptom-focused needs
If you're seeking therapy that helps you explore life’s deeper dimensions—not just cope but grow—existential-humanistic therapy may be a meaningful path forward.
Who practices in an E-H informed way?
Jeff and Zell
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Dialectical Behavior Therapy (DBT)
Dialectical Behavior Therapy (DBT) is a structured, evidence-based form of psychotherapy that helps people manage overwhelming emotions, improve relationships, and develop healthier coping skills. Originally developed to treat Borderline Personality Disorder (BPD), DBT is now widely used for conditions involving emotion dysregulation—such as anxiety, depression, PTSD, eating disorders, and substance use.
DBT blends cognitive-behavioral techniques with concepts from mindfulness and acceptance practices. The term “dialectical” refers to the balance between acceptance and change—helping clients accept themselves as they are while also working to improve.
DBT typically includes four core skill areas:
Mindfulness: increasing awareness and presence
Distress Tolerance: surviving crises without making things worse
Emotion Regulation: understanding and managing emotions
Interpersonal Effectiveness: navigating relationships and setting boundaries
Treatment is often delivered through a combination of individual therapy, skills training groups, and phone coaching, making it highly structured and intensive.
Pros:
✔ Strong evidence base for high-risk behaviors and emotional dysregulation
✔ Teaches concrete, life-changing skills
✔ Emphasizes both acceptance and change
Cons:
✖ Time-intensive and highly structured
✖ May feel overwhelming at first
✖ Not ideal for clients seeking purely insight-oriented or non-directive therapy
If you feel like your emotions often take over, DBT offers a powerful toolkit for building stability, resilience, and self-mastery.
Who has training in DBT at YYZ Talks?
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Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT, pronounced like the word “act”) is a modern, evidence-based approach to psychotherapy that helps people live more meaningfully—even in the presence of pain, anxiety, or difficult emotions. Rather than trying to eliminate uncomfortable thoughts or feelings, ACT teaches people to accept them while committing to actions that align with their core values.
Rooted in mindfulness and behavioral science, ACT blends psychological flexibility with practical tools. It helps clients become more aware of their internal experiences (like fear, shame, or self-doubt) without being controlled by them. Through techniques such as cognitive defusion (stepping back from thoughts), values clarification, and committed action, clients learn to move toward what truly matters to them.
ACT is used to treat a wide range of concerns, including anxiety, depression, trauma, chronic pain, and stress. It's especially effective for those feeling stuck or disconnected from a sense of purpose.
Pros:
✔ Focuses on living a meaningful life, not just symptom relief
✔ Combines mindfulness, values, and behavior change
✔ Flexible and applicable to many issues
Cons:
✖ Can be abstract or philosophical for some clients
✖ May take time to learn the core concepts
✖ Less directive than structured therapies like CBT
If you're ready to stop fighting your thoughts and start building a values-driven life, ACT might be the approach for you.
Who thinks in ACT at YYZ Talks
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Internal Family Systems (IFS) Therapy
Internal Family Systems (IFS) Therapy is a compassionate, insightful approach to psychotherapy that helps people understand and heal the different “parts” or subpersonalities within themselves. These parts can include inner critics, protectors, vulnerable child-like selves, or wounded aspects—all influencing thoughts, feelings, and behaviors.
IFS is based on the idea that everyone’s mind is naturally subdivided into these parts, and that healing happens when these parts are acknowledged, understood, and harmonized. The goal is to access the “Self”—a calm, curious, and compassionate core within—which can lead the internal system toward balance and well-being.
This therapy is especially helpful for those struggling with trauma, anxiety, depression, or relationship issues, as it offers a non-pathologizing way to explore internal conflicts and build self-compassion.
Pros:
✔ Emphasizes self-compassion and internal harmony
✔ Effective for trauma and complex emotional struggles
✔ Helps clients gain deep insight into their inner world
Cons:
✖ Can feel abstract or complex at first
✖ Requires a skilled therapist trained in IFS
✖ May take longer to see progress compared to more directive therapies
If you’re interested in exploring your inner world with kindness and curiosity, IFS offers a transformative path toward healing and self-understanding
Who has training in IFS at YYZ Talks?
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What Is Psychodynamic Psychotherapy?
Psychodynamic Psychotherapy is a therapeutic approach that explores how unconscious thoughts, feelings, and past experiences—especially from childhood—shape current behavior and emotional life. Rooted in classic psychoanalytic theory, it helps clients gain insight into unresolved conflicts and patterns that may be influencing their mental health.
Unlike brief, structured therapies, psychodynamic therapy often involves open-ended conversations and a focus on the therapeutic relationship itself. Clients work with their therapist to uncover hidden motivations, unconscious defenses, and internal conflicts that contribute to distress or dysfunctional behavior.
This approach is especially helpful for those interested in deep self-exploration, improving emotional awareness, and addressing long-standing issues like depression, anxiety, relationship difficulties, and personality disorders.
Pros:
✔ Offers deep insight into unconscious processes
✔ Can lead to lasting personality and relational change
✔ Focuses on emotions and the therapeutic relationship
Cons:
✖ Often requires a longer time commitment
✖ Less structured and goal-oriented than some therapies
✖ Progress may feel slow or indirect
If you’re ready for a deep dive into your inner life and how your past shapes your present, psychodynamic psychotherapy provides a rich framework for self-understanding and growth.
Who has training in Psychodynamic Psychotherapy at YYZ Talks?
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Sensorimotor Psychotherapy
Sensorimotor Psychotherapy is an innovative, body-centered approach to healing trauma and emotional difficulties by combining talk therapy with awareness of bodily sensations and movement. Developed by Dr. Pat Ogden, it recognizes that trauma isn’t only stored in the mind but also deeply in the body’s nervous system.
This therapy helps clients tune into physical sensations, posture, and movement patterns that relate to traumatic memories or emotional blocks. By addressing these embodied experiences alongside thoughts and feelings, Sensorimotor Psychotherapy promotes integration and healing at multiple levels.
It’s especially effective for people who have experienced trauma, PTSD, or chronic stress, and who find traditional talk therapy alone isn’t enough to fully resolve their symptoms.
Pros:
✔ Integrates body and mind for holistic healing
✔ Effective for trauma and stress-related conditions
✔ Helps clients become more grounded and present
Cons:
✖ May feel unfamiliar or uncomfortable for those new to body-based therapy
✖ Requires a therapist trained specifically in this method
✖ Often works best combined with other therapeutic approaches
If you’re seeking therapy that works beyond words, engaging both body and mind, Sensorimotor Psychotherapy offers a powerful, embodied path to recovery and resilience.
Who has training in Sensorimotor Psychotherapy at YYZ Talks?
Zell is working on the full certification for 2027. In the meantime, both he and Ashley are fully Certified Clinical Trauma Professionals and a huge chunk of that training included Sensorimotor Psychotherapy interventions.