So, you have decided to pursue therapy! Good for you! You Google search “therapists in my area” and hit search. Suddenly, you are overwhelmed by the incredible number of approaches and techniques listed: CBT, DBT, solution-focused therapy, play therapy… What do these all mean? You close your laptop or shut off your phone, uncertain which direction to go.
If this is you right now, please know that I get it. The options are overwhelming; there are so many evidence-based, reliable therapy approaches, but how do you know which one is right for you? Most of us do not have time to extensively research all the options, but neither do we want to blindly try out therapists without knowing much about their approach to helping.
That is where I come in. In this post, I want to provide you with a simple overview of one of the most common therapy approaches (CBT), to help you begin your search for the best therapy approach for you! I will also briefly explain several other approaches, to help you see the variety of approaches available and help you begin your search for the best approach for you!
Cognitive-Behavioral Therapy (CBT)
CBT is one of the most common kinds of psychotherapy, used to help you deal with lots of different emotional challenges. In CBT, you and your therapist will look at both cognitions (which is just a fancy word for thoughts and emotions) and behaviors (including how we respond to our cognitions).
CBT has several core principles that drive the way it addresses problems:
● Your problems are based, at least in part, on your faulty or unhelpful patterns of thinking (these are called cognitive distortions). Note: this is not meant to blame you in any way, but to recognize how important our thoughts and the ways we talk to ourselves actually are!.
● Your problems are also based, at least in part, on learned, unhelpful patterns of behavior (again, this is not to place blame on you, but to recognize how important our actions are in shaping how we feel).
● You can actually learn how to better cope with your mental health struggles and begin to feel better!
When using CBT, your therapist will help you address both your problematic thought patterns and behaviors in order to help produce positive change. You may engage in activities like:
● Thought challenging
● Learning new coping skills
● Recognizing unhealthy patterns
● Learning how to problem-solves
● Learning to relax the body, even when facing fears
● Learning to increase confidence
● Journaling
● Relaxed breathing
What issues can be addressed using CBT?
● Anxiety
● Depression
● Phobias
● PTSD
● Sleep disorders
● Eating disorders
● Substance use disorders
● Schizophrenia
● And most other mental health disorders and struggles
CBT can be a very helpful therapy approach, especially if you are looking for a more structured, reliable, and well-researched approach, with lots of practical worksheets and techniques to try. If you are looking for concrete solutions and lots of practical tools and techniques and are willing and able to devote time outside of sessions to practicing those tools and completing the worksheets, CBT might be a great approach to try!
Further Resources:
● Cognitive Behavioral Therapy (The Mayo Clinic)
● Cognitive Behavioral Therapy (Canadian Association of Mental Health)
● How Cognitive Behavioral Therapy can Rewire Your Thoughts
● 25 CBT Techniques and Worksheets for Cognitive Behavioral Therapy
Now, CBT is only one kind of therapy you could pursue! There are countless others, such as:
Dialectic Behavioral Therapy (DBT)
DBT is a therapy approach where you will learn two strategies: acceptance (of your thoughts, feelings, and experiences) and change (learning how to manage your emotions and thoughts and move forward in life). You will learn principles of mindfulness, distress tolerance, skills training, and more.
DBT can be particularly useful with individuals struggling with Borderline Personality Disorder, eating disorders, self esteem issues, and substance use disorders.
For more information about DBT, check out these resources:
https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/dialectical-behaviour-therapy
https://www.verywellmind.com/dialectical-behavior-therapy-1067402
https://www.webmd.com/mental-health/dialectical-behavioral-therapy
Solution-Focused Brief Therapy (SFBT)
SFBT is a brief therapy approach focused on helping you find future-oriented solutions to move forward with your life. Rather than focusing on your problems—the things you are struggling with—solution-focused therapy focuses on finding the best solutions to help you create change. You will not spend time processing the past, but rather focus on creating sustainable change for the present and future.
In SFBT, you will focus on what you want your life to look like when the problem is gone or at least decreased. Then, alongside your therapist, you will work to create the best solutions and goals, which you will then implement in your life. You will also focus on things that are going well, rather than what is going wrong, to help you be empowered to continue making changes.
SFBT has been used effectively with people dealing with depression, anxiety, poor self-esteem, burnout, marital issues, and more. If you are looking for concrete, practical solutions, rather than processing the past, SFBT could be a helpful approach for you. Also, because SFBT can be done in a relatively short amount of time, it can be a great approach if you want a limited number of sessions or want to see results in a shorter amount of time.
If you are interested in learning more about SFBT, check out these resources:
https://www.simplypsychology.org/solution-focused-therapy.html
https://solutionfocused.net/what-is-solution-focused-therapy/
https://www.goodtherapy.org/learn-about-therapy/types/solution-focused-therapy
Attachment-Focused Therapy
Attachment-Based therapy focuses on how you engage in relationships with others, based on your experiences attaching to your primary caregivers as a child. The therapy approach is based on Attachment Theory, which basically helps understand how your relationship with your primary caregivers provides a blueprint for how you tend to relate to others (you can read more about attachment theory here).
Your therapist will help you reflect on your relationships, both present and past, to identify patterns and tendencies. You will focus on your childhood experiences, reflecting on how those experiences still impact you today. Specifically, you will reflect on your relationships with your primary caregiver(s), considering how that relationship has impacted you and is showing up today.
If you struggle with a pattern of relationship struggles, poor self-esteem, difficulty being vulnerable with others, or tend to be either distant or overly clingy in relationships, Attachment-based therapy might be helpful for you.
If you would like to learn more about attachment-based therapy, check out these resources:
https://www.verywellmind.com/attachment-therapy-definition-techniques-and-efficacy-5203776
https://www.goodtherapy.org/learn-about-therapy/issues/attachment
Now, there are many more approaches besides these! If you are interested in learning more about these and other therapy approaches or have a specific approach in mind that you would like to try out, reach out and let us know! We would be happy to help you find the therapy approach that works best for you.