What are the different kinds of therapy: An jargon-free primer
If you've been trying to find a potential therapist that's right for you, chances are you've run into some confusing terms. "Therapy" is one of those terms that can mean a lot of different things to different people, and there are a lot of specialized types out there. You might have heard acronyms like CBT or EMDR but haven't gotten a good answer to what all of that means. So what exactly makes something "therapy" and what are the different kinds available? If you want to be an informed therapy client, then read ahead!
What exactly qualifies as Psychotherapy?
Psychotherapy or talk therapy is a form of mental health treatment that most often involves talking with a trained professional to work through difficult issues, explore patterns of how we behave with others and by ourselves, learn new strategies, and/or change negative patterns of thinking, feeling, and behaving. Therapy can be provided by a variety of trained mental health professionals including licensed professional counselors, marriage and family therapists, clinical social workers, psychiatrists, psychologists, and others. This is a relatively broad umbrella and includes a great many different styles. These styles have a good amount of overlap but differ in key areas. Many therapists actually use techniques from multiple therapeutic approaches. However, if you take the time to look for the "right therapist," you would benefit from knowing what these terms mean. Here are some of the most common types of therapy.
1. Cognitive Behavioral Therapy (CBT):
Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that focuses on how thoughts, beliefs, and attitudes can influence one's behavior and emotions. CBT can help people identify and change negative thinking patterns, develop coping skills, and improve their overall mental health. The goal is to help people reframe their negative thoughts and take action in order to improve their mood and functioning. CBT is frequently used in the treatment of anxiety and depression, but can also be beneficial for people with other mental health issues. Studies have shown that CBT can help reduce symptoms of anxiety and depression, improve relationships, increase self-esteem, and lead to an overall improvement in quality of life. Additionally, research has demonstrated that CBT is an effective form of treatment for both short-term and long-term mental health conditions. CBT also encourages behavioral change through goal setting, problem-solving, and skill building. By teaching individuals how to effectively manage their emotions, CBT can help people become more successful in achieving their goals. With continued practice, CBT can help people change their patterns of thinking and lead to improved overall functioning. This can help reduce feelings of distress, increase self-esteem, and improve relationships.
2. Dialectical Behavioral Therapy (DBT):
Dialectical Behavior Therapy (DBT) combines cognitive-behavioral techniques with mindfulness and acceptance. It was developed by Dr. Marsha Linehan to help individuals struggling with severe emotional dysregulation, suicidal thoughts, self-harm behaviors, and other symptoms of Borderline Personality Disorder. DBT provides clients with the skills they need to build emotional and cognitive regulation, interpersonal effectiveness, and distress tolerance. Through DBT, clients can learn how to be mindful of their thoughts and feelings without judging themselves or falling into unhelpful patterns of thinking. They can also practice mindfulness-based approaches such as meditation, journaling, self-soothing activities, and other effective coping skills for dealing with difficult emotions. DBT is effective in treating a wide range of mental illnesses, including depression, anxiety, trauma, substance abuse, and eating disorders.
3. Interpersonal Therapy (IPT):
Interpersonal Therapy (IPT) is a type of therapy that focuses on improving communication and interpersonal relationships. It looks at how individuals interact with each other and how these interactions can affect overall mental health. IPT is commonly used to treat depression, but it can be beneficial for many other mental health issues. Research has demonstrated that IPT can help reduce symptoms of depression and improve interpersonal relationships. Additionally, studies have found that IPT can be helpful for increasing self-esteem, improving communication skills, and reducing levels of distress. Ultimately, IPT can be an effective form of treatment for improving overall mental health and functioning.
4. Psychodynamic Therapy:
Psychodynamic therapy is a type of psychological therapy focused on unconscious processes and how they influence behavior and mental health. The unconscious is used to refer to the processes of the mind which are not easily accessible to conscious awareness. It looks at how past experiences shape the present and how understanding these experiences can help individuals gain insight into their current behavior. Psychodynamic therapy seeks to identify patterns of thinking, feeling, and behavior and help individuals gain greater insight into their emotional state. This type of psychotherapy can be beneficial for anxiety and depression, as well as other mental health issues like addiction and bipolar disorder. Research has demonstrated that psychodynamic therapy can be helpful for reducing symptoms of anxiety and depression, improving interpersonal relationships, and increasing self-esteem. Ultimately, psychodynamic therapy can help individuals gain insight into their behavior, work through unresolved issues from the past, and improve their overall functioning.
5. Solution Focused Therapy (SFT)
Solution-Focused Therapy (SFT) is a type of behavior therapy that focuses on the client’s current situation and desired outcomes, rather than past experiences or underlying causes. This approach emphasizes identifying strengths and resources to achieve meaningful change in a client’s life. It is based on the premise that individuals have the ability to create solutions to their problems, and the therapist’s job is to help them access those resources. Through SFT, clients can learn how to identify problem areas in their lives and create goals for change. They are also taught practical techniques to overcome obstacles and reach their desired outcomes. SFT also emphasizes focusing on solutions rather than dwelling on problems or challenges. This approach can be helpful in teaching individuals to view difficult circumstances from a different perspective and encourages them to develop skills that allow them to move forward despite the challenges they face. Additionally, SFT encourages clients to take an active role in their treatment by offering ways for clients to actively participate in creating solutions for their own problems. Finally, SFT encourages the building of a supportive relationship between the therapist and client. This is an important part of the therapy process as it helps create a safe and nurturing environment for clients to explore their challenges without judgment or criticism. By creating this type of connection, clients are more likely to feel comfortable in disclosing personal information that can help lead to positive change.
6. Family Systems Therapy:
Family Systems therapy is a type of psychotherapy that focuses on the individual within the context of his or her family unit. It is rooted in the idea that the behavior and well-being of any one person can be understood by looking at how they interact within the larger family system, as well as how their family system interacts with other surrounding systems, from the school they attend to their religious and cultural affiliations. Family Systems therapy uses a holistic approach that looks at the family as an interconnected unit in order to help individuals and families understand how certain behaviors may be contributing to difficulties within the family or with other systems outside of it. This can include looking at patterns of interactions, communication styles, role definitions, and boundaries. By understanding the dynamics of the family system, therapists can help individuals gain insight into their own behavior and relationships and make changes to foster healthier connections. Family Systems therapy is often used to address issues such as relationship problems, communication breakdowns, behavioral issues, substance abuse, parenting difficulties, mental health concerns, and conflicts between generations. The goal is to help individuals and families make positive changes that will benefit all members. Family Systems therapy is a collaborative process, with the therapist working together with the family to identify areas of difficulty, explore solutions, and set achievable goals. The goal is to help individuals improve their own well-being while strengthening connections between family members.
7. Acceptance and Commitment Therapy (ACT)
This is a type of behavioral therapy that seeks to help individuals accept themselves, their circumstances, and their emotions in order to make changes in their life. It teaches people to observe their thoughts and feelings without judgment, which helps them to have better control over anxiety and depression symptoms. ACT encourages individuals to take action towards goals that are personally meaningful, even if it means being uncomfortable or facing fear. This notion of "acceptance" does not mean passivity - rather it is about viewing difficult situations from an objective perspective and taking action despite feeling anxious or uncertain. Through this process, individuals learn to create healthier relationships with themselves and make choices based on their core values. ACT involves various therapeutic techniques such as mindfulness exercises, role-playing, cognitive defusion, behavioral experiments, acceptance strategies, and commitment processes. Together they help people become more aware of negative patterns in thinking and behavior while developing healthier ways of responding that prioritize meaningful values.
8. Eye Movement Desensitization and Reprocessing (EMDR) Therapy
Eye Movement Desensitization and Reprocessing or EMDR Therapy is a type of psychotherapy that uses bilateral stimulation to help individuals process and resolve emotionally difficult experiences. EMDR helps people become less overwhelmed by strong emotions and reduce the trauma-related symptoms associated with a traumatic event. During treatment, the therapist will ask the individual to focus on a particular memory or emotion while stimulating different parts of the brain with eye movements, sound waves, or tapping. This process allows the individual to reprocess and release any negative emotions associated with the memory, allowing them to gain a new understanding of their experience and find relief from distress. EMDR is effective for a variety of mental health issues such as PTSD, anxiety, depression, phobias, and grief. It can also be used to help individuals gain a sense of self-confidence and improve relationships with others. The goal of EMDR is to help people heal from past trauma and develop healthier, more positive ways of thinking and behaving.
9. Narrative therapy
This is a type of psychotherapy that focuses on helping individuals recognize and change the stories they tell themselves about their lives. It believes that our beliefs and values can shape our experiences, as well as how we respond to challenging situations. The goal of narrative therapy is to help individuals understand the stories they tell themselves, identify patterns in their behavior, and make changes in order to create a more positive outlook on life. This type of therapy uses techniques such as asking open-ended questions, reflecting on past experiences, and creating new stories to help individuals gain insight into their beliefs and behaviors. Narrative therapy can help people who are struggling with depression, anxiety, and relationship conflicts. It also teaches valuable skills for managing stress and building resilience.
10. Gestalt Therapy
Gestalt therapy is a type of psychotherapy that focuses on helping individuals recognize patterns in their behavior and relationships, and identifying how these patterns can be changed to facilitate personal growth. Developed by Frederick Perls, Gestalt therapy emphasizes the importance of being “in the moment” in order to fully experience one’s feelings and reactions. It also encourages clients to become aware of how their behavior can affect the present moment, and use this awareness to modify their behavior in a positive way.
Gestalt therapy emphasizes the importance of self-awareness and taking responsibility for one’s own thoughts, feelings, and actions. In sessions, therapists may help clients explore their attitudes, beliefs, and behaviors to gain insight into how their behavior may be shaped by past experiences. They may also assist clients in learning to express feelings and thoughts openly and honestly. Through dialogue, role-playing, or other activities, the therapist can help facilitate an understanding of how one’s behavior is impacting them in the present moment. The goal is to help individuals gain a better understanding of themselves, learn how to modify their behavior, and develop improved relationships with others.
Gestalt therapy is often used to address issues such as anxiety, depression, trauma, relationship problems, and addictions. It can also be helpful in improving self-esteem and learning how to manage emotions. The goals of Gestalt therapy are to help individuals become more self-aware, gain insight into how their behavior and beliefs may be impacting them, and develop healthier coping mechanisms. Through this process, clients can make positive changes that promote personal growth and increased well-being.
11. Emotion Focused Therapy
Emotion Focused Therapy (EFT) is a type of psychotherapy that focuses on understanding and managing emotions by exploring the underlying causes, triggers, and consequences. It is based on the idea that our emotional reactions to events reveal important information about ourselves, as well as our relationships with others. EFT helps individuals identify and understand their own emotional reactions and come to terms with them. This can help lead to greater insight, self-awareness, and the ability to make better decisions in difficult situations. EFT also helps individuals learn how to manage their emotional responses more effectively and foster healthier relationships. It emphasizes the importance of empathy and compassion when dealing with emotions, while helping individuals learn how to better express their emotions. EFT is often used to address a wide range of emotional issues, such as anxiety, depression, relationship difficulties, grief, anger management problems, and traumatic experiences. It can also help individuals struggling with self-esteem or identity issues. This therapy is typically conducted in an individual setting but can also be done with couples or families. Emotion Focused Therapy can be a powerful tool to help individuals gain greater insight into themselves and their emotions, as well as foster healthier relationships with others. By doing so, individuals can build resilience and increase their overall well-being. Additionally, EFT can provide an opportunity to develop a greater sense of self-acceptance and understanding. It can also help individuals better regulate their emotions in order to manage stress and difficult situations more effectively
12. Mindfulness-Based Cognitive Therapy
Mindfulness-based cognitive therapy (MBCT) is a type of psychotherapy that combines traditional cognitive-behavior therapy techniques with mindfulness practices. Mindfulness refers to the process of becoming aware of one's thoughts, feelings, and behaviors in the present moment. It encourages individuals to observe their reactions with acceptance and understanding, rather than judgment. Through mindfulness-based practices such as meditation, mindful breathing, and mindful movement, people can learn to better manage their emotions and reactions to stress or difficult situations. This therapy focuses on helping individuals recognize the connection between their thoughts, feelings, and behaviors in order to gain a better understanding of their experiences. Through MBCT, individuals learn to observe their thoughts objectively and practice non-judgmental awareness in order to develop healthier reactions to stressful life events. MBCT can help with a variety of mental health issues such as depression, anxiety, stress, and relationship problems. It can also help individuals develop more effective coping strategies and foster a greater sense of self-compassion.
13. Humanistic Therapy
Humanistic therapy (also called Rogerian or Person-Centered Therapy) is a form of psychotherapy that places emphasis on the individual's unique experience, identity, and self-determination. It is based on the belief that everyone has an innate capacity for growth and can benefit from being treated with respect and understanding. At its core, it involves creating a safe and supportive environment in which clients can explore their thoughts, feelings, and behaviors without judgment. This therapy style encourages self-discovery as a means of helping clients understand themselves better and make positive changes in their lives. Therapists may use various techniques such as talk therapy, art therapy, music therapy, dream analysis, and mindfulness meditation to help clients work through difficult emotions or situations. This type of therapy is especially helpful for those who are struggling with issues such as depression, anxiety, trauma, or low self-esteem. This therapy can also help individuals gain insight into their interpersonal relationships and better manage stress and conflict. With this approach, clients can learn to accept themselves and develop a greater sense of autonomy.
There are many different types of therapists and many different ways to improve your mental health
These are just a few of the many types of therapy available today; depending on your needs and goals, there may be even more mental health services out there that could help you reach your desired outcome. It's important to consult with a trained mental health professional in order to determine which type of therapy is best for you. This article may be a great resource to use when coming up with the right questions to ask. Other important considerations include: whether you prefer seeing a therapist in person or through online therapy if you would do best in individual therapy, couples therapy, or group therapy sessions if you should look for medical doctors who can prescribe medications, and if a therapist needs specialized training in a certain mental illness (i.e. obsessive-compulsive disorder, Post Traumatic Stress Disorder, substance abuse, eating disorders, etc.).
With the right kind of help, you can work towards positive change and create a better future for yourself. No matter what type of therapy you choose, it is important to work with a qualified therapist who specializes in the type of therapy that is best for you. A good potential therapist will be someone who makes you feel comfortable and listened to so that you can open up and explore your feelings in a safe, non-judgmental environment. With the right support and guidance, you can move forward on your journey of self-discovery and healing. The journey to mental wellness is a process that takes time and effort. Research studies show that all of these different styles of therapy have helped individuals in the past and will continue to do so in the present and future. So no matter why you are seeking therapy there are a variety of practices that can help move you forward. With compassion, understanding, and the right tools, you can learn to cope with your emotions in a healthier way and create positive change in your life and your mental health. There is no better time than now to start your journey toward emotional well-being.
