Chris Russell

Dialectical Behavior (DBT)

Dialectical Behavior Therapy (DBT) helps clients build practical skills for managing intense emotions, improving relationships, tolerating distress, and creating meaningful change while also accepting themselves as they are. DBT was originally developed by Marsha Linehan for people with chronic emotion regulation difficulties, but it is now used for many concerns. Core DBT principles we can utilize to get the best out of our life. The term dialectical refers to balancing two seemingly opposite ideas: Acceptance: "Your feelings and experiences are valid." Change: "You can learn new ways to cope and respond." A DBT therapist works to hold both perspectives at the same time. I use many different treatment methods but find CBT and DBT as good foundations to regulate actions and emotions for a healthy wellbeing. 1. Teaching mindfulness skills Clients learn to: Notice thoughts, emotions, and bodily sensations without immediately reacting. Stay focused on the present moment. Observe experiences without judging them as good or bad. 2. Building emotion regulation skills Helping clients: Identify emotions accurately. Understand what triggers emotional reactions. Reduce vulnerability to emotional overwhelm. Develop healthier ways to respond to difficult feelings. For example, a client who becomes intensely angry might learn to recognize early warning signs and use coping strategies before the emotion escalates. 3. Teaching distress tolerance These skills help clients get through crises without making situations worse. A therapist may teach techniques such as: Grounding exercises. Self-soothing using the senses. Temporary distraction strategies. Evaluating pros and cons before acting impulsively. The goal is not to eliminate pain immediately but to survive difficult moments safely and effectively. 4. Improving interpersonal effectiveness Clients learn how to: Ask for what they need. Set boundaries. Say no when necessary. Maintain self-respect in relationships. Therapists often use role-playing to practice difficult conversations. 5. Analyzing problematic behaviors When a client experiences a crisis, the therapist may conduct a behavioral chain analysis: What happened before the behavior? What thoughts, emotions, and events contributed? What consequences followed? Where could different skills have been used? This helps identify practical points for intervention. Structure of DBT treatment DBT may include: Individual therapy focused on personal goals and applying skills. Skills training groups where clients learn and practice DBT skills. Between-session coaching (in some DBT programs) to help clients apply skills in real-life situations. Consultation meetings among therapists to support treatment quality. Conditions DBT may help with DBT is commonly used for: Borderline Personality Disorder Depression Anxiety Disorders Post-Traumatic Stress Disorder Eating disorders Self-harming behaviors Substance use problems Chronic emotion regulation difficulties Over time, the client learns to respond more deliberately rather than reacting automatically to intense emotions.

Cognitive Behavioral (CBT)

A therapist using Cognitive Behavioral Therapy (CBT) helps clients identify and change unhelpful patterns of thinking and behavior that contribute to emotional distress. In summary, a CBT therapist: Helps clients recognize negative or distorted thoughts. Examines how thoughts, feelings, and behaviors influence one another. Teaches clients to challenge inaccurate or unhelpful beliefs. Encourages practicing new coping skills and behaviors. Uses structured exercises, goal setting, and homework to reinforce learning. Helps clients develop healthier thinking patterns and more effective responses to challenges. The overall goal of CBT is to reduce distress and improve functioning by helping clients develop more balanced thinking and constructive behaviors.

Couples Counseling

The therapist provides couples counseling to help partners improve communication, strengthen emotional connection, resolve conflicts, and enhance relationship satisfaction. Treatment focuses on identifying unhealthy interaction patterns, fostering mutual understanding, developing effective communication and problem-solving skills, and supporting each partner in expressing needs and concerns constructively. The therapist creates a safe, nonjudgmental environment where both individuals can explore relationship challenges, build trust, increase empathy, and work collaboratively toward shared goals. Interventions may draw from evidence-based approaches such as Cognitive Behavioral Therapy, Emotionally Focused Therapy, and communication skills training to promote healthier relationship functioning and lasting positive change.

EMDR

I am trained in EMDR. In EMDR we utilizes Eye Movement Desensitization and Reprocessing (EMDR) to help clients process and resolve distressing memories, traumatic experiences, and negative beliefs that continue to impact emotional well-being and daily functioning. Through a structured, evidence-based approach that incorporates bilateral stimulation (such as guided eye movements, tapping, or auditory tones), the therapist assists clients in safely accessing and reprocessing difficult experiences. Treatment focuses on reducing emotional distress, challenging maladaptive beliefs, strengthening adaptive coping skills, and promoting healthier emotional and cognitive responses. The goal of EMDR is to help clients integrate past experiences in a way that decreases their current impact and supports improved functioning, resilience, and overall well-being.

Grief Therapy

I have suffered a lot of loss in my life including my parents and elders. I provide grief counseling to support clients as they navigate the emotional, cognitive, and behavioral responses associated with loss. Treatment focuses on creating a safe and compassionate environment for clients to process feelings related to grief, including sadness, anger, guilt, anxiety, and adjustment challenges. The therapist helps clients explore the impact of the loss, develop healthy coping strategies, identify sources of support, and adapt to life changes while honoring meaningful connections to the person, relationship, or circumstance that was lost. Interventions may include emotional processing, psychoeducation, mindfulness, cognitive and behavioral techniques, and meaning-making activities tailored to the client's individual needs. The goal of grief therapy is to promote healing, resilience, and healthy adjustment while supporting the client's ability to move forward with a sense of purpose and connection.