What Therapy Should I Try?
Keep reading to find out more about different types of therapy!
Whether you’re taking your very first steps into therapy or you’ve been here before and are simply looking for a fresh perspective, I’m so glad you’re here. Finding the right fit can feel like a big task, so I’ve put together a friendly guide to some of the common approaches I use in my practice to help you see what might resonate with you:
CBT
Cognitive Behavioural Therapy (CBT) is an evidence-based psychotherapy focused on the interplay between thoughts, feelings, and behaviors. It aims to identify and modify maladaptive cognitive and behavioral patterns to treat presentations such as anxiety and depression.
The CBT lens sees that situations themselves are not inherently distressing; rather, it is an individual’s interpretation of these situations through their thoughts, feelings, and actions that creates distress. By reframing unhelpful thoughts, individuals can reduce their distress.
What are you hoping to get out of therapy?
ACT
Acceptance & Commitment Therapy (ACT) is another type of cognitive behavioral therapy focused on developing psychological flexibility. It encourages individuals to embrace difficult emotions rather than avoiding them, while committing to actions that align with their personal values.
ACT achieves psychological flexibility through six core processes: acceptance, cognitive defusion, being present (mindfulness), self as context, values, and committed action.
I made a cute digital workbook on ACT, check it out here:
https://www.bearhugpsychology.com/store-1/p//act-workbook-acceptance-commitment-therapy
DBT
Dialectical Behavioural Therapy (DBT) is a comprehensive cognitive behavioral treatment focused on the synthesis of acceptance and change. It is structured around four core modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
DBT is particularly effective for individuals with attachment wounds, significant emotional dysregulation, and challenges in assertive communication or interpersonal relationships.
Emotionally Focused Therapy
Emotionally Focused Therapy (EFT) is an evidence based approach centered on attachment theory and emotion regulation. Rather than focusing solely on cognitive patterns, EFT facilitates a deeper exploration of emotional experiences to restructure responses and foster secure attachments. While commonly utilised in couples therapy, it is also a highly effective modality for individual therapy.
On a personal note, I’ve recently completed training in EFT. While my practice is typically rooted in cognitive approaches, I’ve found learning about EFT incredibly insightful and I am excited to begin integrating this approach into future sessions.
While the modalities above are the ones I use most frequently, it is also worth highlighting other evidence based approaches like Schema Therapy, EMDR, Internal Family Systems (IFS), and Psychodynamic therapy.
References
Cognitive Behavioural Therapy (CBT)
Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). New York, NY: Guilford Press.
Acceptance and Commitment Therapy (ACT)
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). New York, NY: Guilford Press.
Dialectical Behaviour Therapy (DBT)
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). New York, NY: Guilford Press.
Emotionally Focused Therapy (EFT)
Johnson, S. M. (2019). Attachment theory in practice: Emotionally focused therapy (EFT) with individuals, couples, and families. New York, NY: Guilford Press.