Dr. Mallory uses research-supported techniques when working with clients. Below you will see brief explanations about these, as well as links to further information if you are interested.

Cognitive-Behavioural Therapy (CBT)

 This approach focuses on changing thoughts (e.g., "other people are untrustworthy" might shift to "some people can be trusted,") and behaviours (for example, going to bed when feeling overwhelmed may change to calling a friend to discuss the problem) to change emotions and to improve coping. Some techniques used in this approach include checking the objective evidence for a belief, or trying a behavioural experiment to see which strategies might be more effective in moving towards a concrete goal, such as reducing the number of panic attacks in a week. The therapist and client work together to identify goals and design ways to move towards them. This approach is particularly effective for anxiety and pain management, and there is also good evidence for its use with other problems such as depression and stress management. Here's a cartoon example of CBT too.

Acceptance and Commitment Therapy (ACT)

 This is a version of cognitive-behavioural therapy which in which negative thoughts are examined with mindfulness, that is, being present in the moment and accepting mental and emotional experiences as they happen. Rather than a direct focus on changing thoughts, accepting reactions is seen as a path towards actively choosing values and beliefs, and taking action to move towards those values. Techniques used may include observing thoughts non-judgmentally without necessarily seeing them as objectively truthful or important; focusing on the here and now rather than the past or future; and exploring personal values towards making life more meaningful.