Jen Robertson

Cognitive Behavioral (CBT)

CBT is based on a simple but powerful observation: our thoughts, feelings, and behaviors are all connected. The way we interpret a situation affects how we feel about it, and how we feel affects what we do — which then reinforces how we think. CBT works by helping you notice and examine these patterns, especially ones that aren't serving you well. In practice, CBT involves: Noticing automatic thoughts — the quick interpretations that arise in response to situations Examining them — is this thought accurate, or is there another way to see it? Testing new behaviors — like facing an avoided situation or building a new habit Practicing between sessions — most approaches include exercises outside of therapy Compared to some other therapy styles, CBT tends to be more structured, goal-focused, present-oriented, and often shorter-term. It has strong research support for anxiety, depression, and many other concerns, though therapists often blend it with other approaches.

Dialectical Behavior (DBT)

DBT (Dialectical Behavior Therapy) grew out of CBT but adds a central idea: real change happens by holding two things at once — accepting yourself as you are right now, and working to change what's causing you pain. Neither acceptance nor change alone is enough. In practice, DBT involves building skills in four areas: Mindfulness — noticing thoughts, feelings, and sensations without getting swept up in them Distress tolerance — getting through intense moments without making things worse Emotion regulation — understanding and reducing the grip of overwhelming emotions Interpersonal effectiveness — asking for what you need and setting boundaries while keeping relationships intact DBT is often more intensive than standard CBT — it may include individual sessions, a skills group, and sometimes phone coaching for in-the-moment support. It was originally developed for people experiencing intense emotions and self-harm or suicidal thoughts, but it's now used more broadly for emotion regulation difficulties, relationship struggles, and impulsivity.

Person-centered (Rogerian)

For ther client that wishes to have a bit more free-flowing therapy experience, Person-Centered Therapy (developed by Carl Rogers) is built on a different premise than CBT or DBT: rather than teaching specific skills or challenging thoughts, it holds that people already have the capacity to grow and heal when given the right relational conditions. The therapist's role is to consistently offer three core conditions: Unconditional positive regard — accepting you without judgment, whatever you bring Empathy — genuinely understanding your experience from your point of view Congruence — being real and honest, rather than hiding behind a professional facade There's no set agenda, homework, or structured technique — sessions are led by whatever the client wants to explore, at their own pace. The idea is that in a relationship marked by this kind of acceptance and understanding, people naturally move toward clarity, self-trust, and change. It tends to be less structured and more open-ended than CBT or DBT, and it's often used for general emotional support, self-exploration, and building self-esteem, though it can be applied to a wide range of concerns.