Interventions/Modalities
EMDR (Eye Movement Desensitization & Reprocessing)
When we experience trauma or high-stress events, our brains can store those memories incorrectly, keeping them "stuck" in the nervous system. EMDR is an evidence-based therapy that replicates the natural processing your brain does during sleep. By using bilateral stimulation—such as gentle eye movements or tapping—we tax your working memory, allowing your brain to finally file those painful experiences away. The goal isn't to forget what happened, but to remove the emotional sting so the past stops hijacking your present life.
Learn more about the science of EMDR through the EMDR International Association (EMDRIA).
CBT (Cognitive Behavioral Therapy)
Our thoughts, emotions, and behaviors are constantly talking to one another. When we get stuck in a painful emotional loop, it’s usually because an unhelpful core belief or thought pattern is driving the bus. CBT is a highly practical, collaborative approach where we examine these automatic thoughts, challenge the ones that are lying to you, and replace them with more balanced, realistic perspectives that change how you feel and act.
Read more about how CBT works via the American Psychological Association (APA).
ERP (Exposure & Response Prevention)
Considered the gold standard treatment for OCD and severe anxiety, ERP targets the cycle of fear and relief. When anxiety spikes, our instinct is to avoid or perform a ritual (a compulsion) to feel safe. While that offers temporary relief, it actually teaches your brain that the danger was real. In ERP, we will gradually and safely face your triggers together without giving into the urge to avoid or fix it. Over time, your nervous system learns that the anxiety naturally peaks and fades all on its own, breaking the cycle of doubt.
Explore resources on ERP at the International OCD Foundation (IOCDF).
ACT (Acceptance & Commitment Therapy)
So much suffering comes from the exhausting battle of trying to fight or eliminate our difficult thoughts and feelings. ACT flips the script. Instead of waiting until you are completely "anxiety-free" or "perfectly happy" to start living, ACT teaches you how to expand your capacity to tolerate discomfort. We focus on psychological flexibility—learning to coexist with difficult internal experiences while taking bold, meaningful steps toward what truly matters to you.
Discover more about ACT from the Cleveland Clinic.
Attachment-Informed Therapy
Our earliest relationships act as the blueprint for how we see ourselves, connect with others, and respond to distress. If those early bonds felt unpredictable or unsafe, it can show up today as people-pleasing, fear of abandonment, or emotional walls. An attachment-informed approach helps us trace these modern relational patterns back to their roots. By understanding where these defenses came from, we can heal old emotional wounds, build healthier adult relationships, and cultivate a deep internal sense of security.
Internal Parts Work
We all have different "parts" of ourselves that take the wheel depending on the situation. You might recognize the part that overthinks, the part that strives for perfection, the part that avoids conflict at all costs, or the inner critic. In parts work, we approach these different sides of you with curiosity instead of judgment. By understanding that even your most frustrating behaviors started as a way to protect you, you can get these parts working together instead of pulling you in opposite directions.
Solution-Focused Therapy
While exploring the past has immense value, there are times when you don't need a deep-dive analysis—you need practical strategies to handle what is right in front of you. Solution-Focused Therapy is a brief, future-oriented approach. Instead of obsessing over the mechanics of the problem, we map out your existing strengths, identify what is already working, and co-create clear, actionable steps to get you moving forward immediately.
Mindfulness
Mindfulness is simply the practice of anchored awareness—paying attention to the present moment without immediately judging it or trying to fix it. When racing thoughts take over, mindfulness gives you the tools to pause, step out of autopilot, and regulate your nervous system. It transforms you from someone who is at the mercy of their chaotic emotional reactions into an intentional observer who can choose how to respond.
Action-Oriented Coaching
Therapy requires deep reflection, but it also demands real-world action. To bridge the gap between insight and change, I integrate an action-oriented coaching style into our work. This means our sessions will often be highly collaborative and direct. We will set clear goals, develop practical coping tools, and build the tangible confidence you need to take meaningful steps outside of the therapy room.
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Seeking therapy can feel terrifying but you’re not alone. Many find that beginning leads to safety, understanding, and practical tools. At Croshal Therapy and Wellness, I bring a respectful, confidential, nonjudgmental space where your pace and collaboration are honored. Reaching out is an act of strength, and you’ll have a trained professional beside you.