Psychotherapy Techniques: Cognitive Behavioral Therapy & Mental Health
Psychotherapy methods in the mental health field
There are over 400 therapy modalities and hundreds of techniques that can be practiced in the field of mental health.
Of these therapeutic modalities and techniques, professionals often agree that there are five broad categories and approaches: psychoanalysis and psychodynamic, behavior therapy, cognitive therapy, humanistic therapy, and integrative therapy.
Each of these approaches contains a multitude of options for those weighing the various types of psychotherapy. Therapists may specialize in mental health treatment for conditions such as eating disorders like anorexia, mood disorders like depression or bipolar disorder, anxiety and similar disorders like PTSD, or substance misuse. Learning about each can help you decide which strategy may benefit you most in your treatment.
The five psychotherapy techniques
Many therapists have training in broad categories of psychotherapy. Below are the five general psychotherapy approaches and examples of therapy modalities within them.
Integrative therapy, sometimes called the holistic approach, involves a blend of various modalities and techniques personalized to the client's symptoms, goals, and needs. Not all therapy modalities are used in integrative therapy. Instead, the therapist may combine two or use techniques from various. For example, a therapist might use cognitive restructuring techniques from cognitive-behavioral therapy (CBT) and radical acceptance from dialectical behavior therapy (DBT). Some integrative therapists may specialize in more than one technique and switch between those specific psychotherapy techniques during a therapy session but not branch out further.
A few popular forms of behavioral therapy include cognitive-behavioral therapy, dialectical behavior therapy (DBT), and exposure and response prevention therapy.
Psychoanalysis and psychodynamic approaches
Psychoanalysis and psychodynamic therapies look at the unconscious mind, including thoughts and memories. These therapists delve into a client's past and suppressed, difficult emotions to help them understand their behaviors, reactions, and patterns. Psychodynamic therapy and psychoanalysis are both modalities in their own right, as well. Psychodynamic psychotherapies involve understanding the self through self-reflection. Psychoanalysis involves practices like free association, where a client is prompted with a word or idea to discuss any topic that comes to mind, assigning unconscious meanings to words and revealing inner thought processes. Psychodynamic therapy, developed by Sigmund Freud, may also be considered a form of cognitive therapy, primarily focusing on subconscious thoughts and patterns.
Therapy format options
Group therapy for improving mental health
Couples therapy methods
Individual therapy with a therapist
Family therapy interventions
Counseling options: Cognitive behavioral therapy (CBT) and more to explore with a therapist
In modern psychology, there are various ways to receive treatment that may benefit you. Online psychotherapy and online mental health services have become popular options due to their flexibility and affordability for clients. Online therapy allows clients to choose between phone, video, or live chat sessions with licensed therapists, and receive treatment from the comfort of home.
Online therapy as a modern intervention option
With a platform like BetterHelp, you can gain over 30,000 licensed therapists trained to offer various psychotherapy modalities, including some methods from the above five categories. Although BetterHelp doesn't provide couples therapy, platforms like Regain offer similar benefits to those seeking couples sessions.
Takeaway
There are various benefits unique to each psychotherapy. Psychotherapies like humanistic therapy may benefit you if you want to lead your discussions with your therapist and choose which thoughts to engage with, while psychodynamic therapy may be more for you if you want to address the source of deeply rooted patterns of thought and behavior. When seeking a psychotherapy option, consider what you value, your goals for treatment and whether you prefer to focus on emotions, behaviors, or thoughts. Organizations like the American Psychological Association can provide resources and guidance as you seek the right modality for you. When you're ready to start, consider contacting a professional to discuss your options in more detail.
Counseling is valuable to many people with different frustrations, goals, and mental health diagnoses. If you’re curious about how counseling may be helpful to you, you can do more research. Online counseling may be a suitable option for people who would like to receive treatment from home, due to scheduling or comfort reasons.
Below are common questions to discuss in therapy or consider when completing additional research.
Psychotherapy techniques: What are the different psychotherapy approaches?
Mental health problems and issues in relationships may have a negative impact on a person's life. Psychotherapy approaches can help in this aspect. Different approaches can be beneficial for clients with relationship concerns and mental health problems. Others work best for specific mental health problems, while others can be adjunctive therapies.
Common types of therapy include:
- psychodynamic therapy
- behavior therapy
- cognitive-behavioral therapy
- humanistic therapy
- dialectical behavior therapy
- psychoanalysis therapy
- eye movement desensitization therapy
- integrative or holistic therapy
Therapy can be effective for children, teens, or adults. Talk with your mental health professional for the appropriate therapeutic approach. Therapists and other professionals can help assess the right approach and create an individualized treatment plan to help clients cope with their symptoms.
What is the difference between therapy and psychotherapy?
The words therapy and psychotherapy are often used interchangeably. Although both focus on addressing psychological problems, they differ in theoretical basis, duration of treatments, and the types of challenges they treat.
Therapy is different from psychotherapy. This umbrella term includes different types of treatment for physical and mental health conditions. Psychotherapy focuses on helping clients identify and understand their cognitive distortions and maladaptive behaviors. Psychotherapy is talking treatment that includes developing coping strategies to overcome symptoms. Examples of psychotherapy are cognitive behavioral therapy, dialectical behavior therapy, humanistic therapy, and psychodynamic therapy.
What is the best psychotherapy method?
Different approaches in psychotherapy are effective in dealing with various mental health issues and concerns in relationships. There is no one-size-fits-all approach to therapy since the best psychotherapy method will depend on the preferences, severity of the condition, and the type of mental health condition. Consulting a healthcare provider is essential. They will help patients determine the best treatment plan to improve their symptoms.
What is the most commonly used psychotherapy?
CBT (Cognitive behavioral therapy) is the current gold standard of psychotherapy. Many therapists use this approach to help clients become aware, understand, and challenge the cognitive distortions that cause problematic behaviors. CBT helps treat bipolar disorder, anxiety disorders, eating disorders, PTSD, and other mental illnesses.
What are the seven approaches to psychotherapy?
Approaches to psychotherapy can help improve well-being and relationships. Professionals working in the mental health field use psychotherapy (either as a stand-alone or adjunctive treatment) to help clients meet therapeutic goals. There are many approaches to psychotherapy. Some of the approaches are listed below.
- Psychoanalytic therapy: This psychotherapy approach is developed by Sigmund Freud. It targets identifying and releasing repressed thoughts and emotions negatively impacting a person's life.
- Cognitive-behavioral therapy: CBT helps patients identify and reframe unhelpful thoughts and behaviors to improve the person's symptoms.
- Psychodynamic approach: This therapy helps individuals change problematic thoughts, emotions, and behaviors by exploring unconscious thoughts and past experiences.
- Dialectical behavior therapy: Marsha Linehan developed DBT in the 1970s. It is usually used to treat individuals who have suicidal tendencies.
- Gestalt therapy: Fritz and Laura Perls developed Gestalt therapy, which focuses on being aware of the here and now and paradoxical change.
- Humanistic therapy: Humanistic therapy focuses on the client's personal growth and self-awareness. A close working partnership between clients and therapists is essential in humanistic therapy.
- Integrative or holistic therapy: Some therapists use an eclectic approach. Holistic therapy uses a combination of many therapeutic strategies to improve a client's condition.
Other psychotherapy approaches include acceptance and commitment therapy (which focuses on increasing psychological flexibility), existential therapy (which focuses on free will), and more. When in doubt, talk to your doctor about which therapy is best suited to improve your mental health condition. A strong working partnership between clients and therapists is essential for therapeutic change.
What type of psychotherapy is most effective in treating depression?
There are different approaches to treating depression. According to the American Psychological Association, the following therapies can help treat depression in adults.
- Behavioral therapy: This approach focuses on teaching patients new behaviors to minimize or eliminate problematic behaviors. In depression, many therapists use behavior therapy to help clients identify the behaviors that impede them from engaging in daily activities and develop healthy alternatives to cope with the situation.
- Cognitive therapy: Cognitive therapy for depression helps patients identify and challenge unhelpful thinking patterns that trigger negative feelings or emotions. Cognitive therapy addresses the root belief or perception of clients toward self, world, or future that leads to emotional suffering or depressive moods.
- Cognitive-behavioral therapy: CBT believes in the interconnectedness of thoughts, feelings, and behaviors. CBT therapists help clients identify, label, and modify maladaptive thoughts and behaviors. The changes may help patients to have positive, healthier behaviors and improved regulation of feelings or emotions.
- Interpersonal psychotherapy: This approach focuses on the importance of improving interpersonal relationships to improve depressive symptoms. This treatment involves working with a professional from the mental health field to understand emotions or feelings and how they have been causing problems in relationships.
- Mindfulness-based cognitive therapy: This approach focuses on breaking unhelpful thinking patterns that lead to depressive symptoms through the combined strategies of cognitive therapy with mindfulness meditation
- Psychodynamic therapy: The approach focuses on examining unconscious conflicts or past events that affect your present mental health.
- Supportive therapy: This therapy helps clients improve their depressive symptoms by giving them emotional support and validation during psychological challenges. The approach highlights the importance of a therapeutic alliance between the therapist and the patient for positive outcomes in achieving therapeutic goals.
There is no one-size-fits-all treatment for depression since symptoms and severity may differ from person to person. It is helpful to consult a mental health professional to discuss the appropriate therapy type for your condition. Further, the effectiveness of the treatment does not rely on the type of therapy alone. The client's commitment to the therapeutic process also matters.
Is CBT one of the psychotherapy techniques?
Yes. CBT is a therapeutic technique in clinical psychology. Aaron Beck developed CBT in the 1960s. Cognitive behavioral therapy is an effective therapeutic process for different mental health conditions and marital problems. It helps clients become aware of and challenge their thinking patterns and maladaptive behaviors. Problem-solving, cognitive restructuring, and other CBT techniques help change individuals's thinking and behavioral patterns. In CBT (and other forms of therapy), the therapeutic relationship is essential to develop an effective treatment plan.
What are the six major therapeutic techniques in psychoanalytic therapy?
Psychoanalysis, developed by Sigmund Freud, is established on the idea that repressed memories and desires may affect the person's behavioral and emotional states. Psychoanalytic therapy evolved from the psychoanalysis theory of Sigmund Freud. The techniques used in psychoanalytic therapy are transference analysis, dream analysis, interpretation, free-flowing conversations, and free association.
Psychoanalytic therapies need a close working partnership between a client and a therapist. This therapeutic alliance, essential for therapeutic change, helps clients confront and heal from the past to improve mental health.
What are Gestalt therapy techniques?
Fritz and Laura Perls developed Gestalt therapy. It helps people focus on the present life rather than examining the past. It is considered a type of humanistic therapy, believing in the idea that people are inherently good and capable of positive growth. Gestalt therapy stresses the importance of being aware of emotions and thought patterns to accept yourself truly. Common techniques used in Gestalt therapy include:
- empty chair
- exaggeration
- dramatization
- confrontation
- "I" statements
- creative activities
What is the difference between cognitive behavioral therapy (CBT) and DBT?
CBT and DBT are two different approaches to mental health therapy. Both can help improve clients' mental well-being. Although these two different approaches may sound similar, they have differences. CBT, developed by Aaron Beck, identifies unhelpful thoughts and behaviors and finds strategies to change and cope with them. Dialectical behavioral therapy, developed by Marsha Linehan, focuses on fixing emotional dysregulation. Instead of trying to change maladaptive thoughts and behaviors, DBT treatment encourages clients to become more realistic about their thoughts. DBT therapists help clients learn behavioral skills to take control of emotions and thoughts.
These two different approaches in clinical psychology are used to improve mental health symptoms. Mental health therapists use CBT for treating depression and anxiety disorders. Further, it can also be effective for substance use disorders, bipolar disorder, OCD, and more. DBT, on the other hand, is effective for borderline personality disorder and suicidal ideation. Several factors are considered for these treatments to be effective, including the close working partnership between the client and mental health professional.
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