Therapeutic Approaches
Integrating evidence-based therapeutic approaches is essential to the counselling process.
At Umi to Yama we draw on a range of therapeutic approaches to provide a holistic, flexible, and personalized experience that aligns with your unique needs. We understand that each client is different, and we believe the best way to support you is by using the most effective methods tailored to your goals. Some of the therapeutic modalities we integrate include:
- Acceptance and Commitment Therapy (ACT): ACT is about building psychological flexibility and mindfulness. We’ll help you embrace your thoughts and emotions rather than avoiding or fighting them, so you can align your actions with your core values and find a path forward that’s fulfilling.
- Emotion-Focused Therapy (EFT): In EFT, we focus on understanding and processing your emotions in healthy, constructive ways. Together, we identify core feelings and unhelpful emotional patterns, helping you connect more deeply with yourself and others.
- Humanistic Theory: We believe in your inherent capacity for self-growth and healing. Rooted in humanistic principles, our approach emphasizes your unique potential, helping you explore and express your true self, and fostering a deeper connection to your inner wisdom and purpose.
- Internal Family Systems (IFS) Therapy: We explore and understand the different “parts” of yourself—whether it’s the inner critic, the wounded child, or other internal voices. By fostering harmony within, IFS empowers us to help you heal and integrate these parts for greater inner peace.
- Person-Centered Therapy: This approach is built on empathy, unconditional positive regard, and genuineness. We strive to create a safe, non-judgmental space where you feel fully seen, heard, and valued as you explore your personal growth.
- Somatic Therapy: By integrating mind-body awareness, we work together to release trauma stored in the body. Somatic therapies helps restore balance to your nervous system, enabling you to process emotional and physical tension while reconnecting with your body’s natural ability to heal.
- Solution-Focused Therapy (SFT): Focused on practical solutions, we collaborate to identify your strengths, resources, and goals. SFT is future-oriented, helping you envision the changes you want in your life and take actionable steps to bring them to fruition.
- Walk and Talk Therapy: Gentle movement and time in nature can ease feelings of stress, anxiety, and low mood, while helping you feel more grounded and present. Many people find that walking side-by-side feels more relaxed than sitting face-to-face, making it easier to talk and reflect. The natural environment and steady rhythm of walking can support new insights, emotional release, and a deeper sense of connection—to yourself and the world around you.
By combining these approaches, we work alongside you to identify the methods that best resonate with your needs and goals. Whether you’re healing from past trauma, navigating life transitions, or seeking greater self-awareness, we are here to support and guide you every step of the way.
Find more information
Here are some links to journal articles that demontrate the benefit of these different therapeutic approaches
Studies show that ACT improves emotional regulation, reduces psychological distress, and supports long-term value-based behaviour change.
Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), 1–25.
Öst, L.-G. (2014). The efficacy of Acceptance and Commitment Therapy: An updated meta-analysis. Behaviour Research and Therapy, 61, 105–121.
Kong, Q., Yan, S., Huang, K., Han, B., Han, R., Jiao, Y., Yang, H., Pu, Y., Li, S., & Jia, Y. (2025). The efficacy of acceptance and commitment therapy (ACT) for depression: A systematic review and meta-analysis. Psychiatry Research, 352, 116701.
Evidence highlights EFT’s role in transforming maladaptive emotional patterns and improving psychological well-being.
Elliott, R., Watson, J., Goldman, R., & Greenberg, L. S. (2004). Learning emotion-focused therapy: The process-experiential approach to change. American Psychological Association.
Kramer, U., Sutter, M., Rubel, J., Machinea, J. B., Woldarskym C., Auszra, L., Herrmann, I., & Holtforth, M. G (2025). Effectiveness of emotion-focused therapy: Main results of a practice–research network study. Psychotherapy Research.
Johnson, S. M. (2019). Attachment theory in practice: Emotionally Focused Therapy (EFT) with individuals, couples, and families. Guilford Press.
Meta-analytic evidence confirms that humanistic approaches achieve clinically significant outcomes comparable to other major modalities.
Duffy, K. E. M., Simmonds-Buckley, M., Haake, R., et al. (2024). The efficacy of individual humanistic-experiential therapies for the treatment of depression: A systematic review and meta-analysis of randomized controlled trials. Psychotherapy Research, 34(3), 323–338.
Elliott, R., Greenberg, L. S., & Lietaer, G. (2004). Research on experiential psychotherapies. In M. J. Lambert (Ed.), Bergin and Garfield’s handbook of psychotherapy and behavior change (5th ed.). Wiley.
Russell, R., & Carson, J. (2019). Humanistic and integrative psychotherapy. Sage Publications.
Emerging evidence shows IFS can reduce post-traumatic stress symptoms and improve self-compassion and emotional balance.
Hodgdon, H. B., et al. (2021). Internal Family Systems therapy for posttraumatic stress disorder among survivors of multiple childhood trauma: A pilot effectiveness study. Journal of Aggression, Maltreatment & Trauma, 30(8), 1061–1080.
Schwartz, R. C., & Sweezy, M. (2020). Internal Family Systems therapy (2nd ed.). Guilford Press.
Earley, J., & Robbins, C. (2013). Internal Family Systems therapy: New dimensions. Routledge.
Contemporary trials indicate that PCT is as effective as cognitive-behavioural therapy for depression and other mood-related difficulties.
Rogers, C. R. (1957). The necessary and sufficient conditions of therapeutic personality change. Journal of Consulting Psychology, 21(2), 95–103.
McCarthy, P. (2025). Understanding process in Person-Centred Therapy and its transformative potential. Journal of Humanistic Psychology.
King, M., et al. (2021). Person-Centred Experiential Therapy compared to CBT for depression: The PRaCTICED trial. The Lancet Psychiatry.
Studies demonstrate that Solution-Focused Therapy produces significant improvements in mood, coping, and overall well-being across diverse populations and settings.
Kim, J. S., & Franklin, C. (2015). Solution-Focused Brief Therapy: A systematic review and meta-summary of process research. Journal of Marital and Family Therapy, 41(4), 621–637.
Gingerich, W. J., & Peterson, L. T. (2013). Effectiveness of Solution-Focused Brief Therapy: A systematic qualitative review of controlled outcome studies. Research on Social Work Practice, 23(3), 266–283.
Schmit, E. L., & Mulhollem, P. (2023). Solution-Focused Brief Therapy for depression and anxiety: A meta-analysis of randomized controlled trials. Counselling and Psychotherapy Research, 23(2), 412–425.
Evidence highlights SE’s ability to decrease trauma symptoms and improve autonomic nervous-system balance and interoceptive awareness.
Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic Experiencing: Using interoception and proprioception as core elements of trauma therapy. Frontiers in Psychology, 6, 93.
Kuhfußa, M., Maldei, T., Hetmanek, A., & Baumann, N. (2021). Somatic Experiencing—effectiveness and key factors of a body-oriented trauma therapy: A scoping literature review. European Journal of Psychotraumatology, 12, 1929023.
Brom, D., Stokar, Y., Lawi, C., Nuriel-Porat, V., Ziv, Y., Lerner, K., & Ross, G. (2017). Somatic Experiencing for Posttraumatic Stress Disorder: A Randomized Controlled Outcome Study. Journal of Traumatic Stress, 30(3), 304–312.
Research consistently shows that gentle movement and time in nature can reduce symptoms of anxiety and depression, support emotional regulation, and enhance overall well-being.
- Ma, J., Lin, P., & Williams, J. (2024). Effectiveness of nature-based walking interventions on mental health: A systematic review and meta-analysis. Current Psychology, 43, 9521-9539.
Noetel, M., et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847.
Pischel, M., Wüster, A. L., Metz, K., Wulf, H., Lahmann, C., & Pfe, E. (2025). Therapists’ experiences of walk-and-talk psychotherapy: A qualitative pilot study. Counselling and Psychotherapy Research, 25, e70035.
Koziel, N. et al. (2022). Walking Psychotherapy As a Health Promotion Strategy to Improve Mental and Physical Health for Patients and Therapists: Clinical Open-Label Feasibility Trial. Canadian Journal of Psychiatry, 67(2), 153-155.
Xu, Z., et al. (2024). The Effect of Walking on Depressive and Anxiety Symptoms: Systematic Review and Meta-Analysis. JMIR Public Health and Surveillance, 10, e48355.
Next Steps..
To learn about the areas of counselling that we provide support in, please go to the main speciality page.
To learn more about our fee structure, please go to the fees and charges page.
If this aligns with the type of counselling support you would like to receive, book your first session with us so we can begin this journey together!
