Therapy Approaches: Understanding Your Mental Health Care Plan
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Therapist and therapy approaches for mental health treatment
What is psychotherapy?
Psychotherapy, or talk therapy, uses proven techniques, guided exercises, worksheets, and other types of support to help strengthen a person’s emotional, mental, or social well-being. Therapy often provides a safe environment for people to process challenging emotions, work on behavioral problems, face irrational beliefs, or work through other mental issues a person may be experiencing.
Therapy approaches and methods of counseling including cognitive behavioral therapy
Therapy, at its core, is the process of having regular conversations with a licensed professional about mental health symptoms or life concerns. The Substance Abuse and Mental Health Services Administration (SAMHSA) notes that therapy can effectively treat various mental illnesses. However, specific therapeutic approaches may show more significant benefits in certain cases, so it may be important to understand how each type of therapy works.
Cognitive behavioral psychotherapy
Cognitive behavioral therapy (CBT), sometimes referred to as cognitive therapy or cognitive behavior therapy, is one of the most common approaches to psychotherapy. This is primarily due to its effectiveness in addressing symptoms of many mental health conditions as well as its potential to help people navigate life challenges and emotional turbulence. Many of the other approaches discussed in this article fall under the general umbrella of CBT.
CBT treatment is designed to help clients understand the link between their thoughts and behaviors, which can be especially helpful for treating anxiety, depression, eating disorders, and substance use disorders. According to CBT philosophy, changing unhealthy thought patterns can lead to behavioral change. For this reason, exposure therapy might be integrated as a means of exercising new patterns. Positive results from that change may then reinforce the thought and behavior shifts, potentially leading to an overall improved quality of life and mental well-being. Cognitive psychotherapy may also yield physical health benefits and greater emotional control and control.
Rational emotive psychotherapy
Rational emotive therapy, also referred to as rational emotive behavior therapy (REBT), is a form of cognitive behavior therapy that may go even deeper. A therapist employing an REBT approach usually works with their client to examine the link between undesirable behaviors and certain thoughts and feelings. The two can then assess whether those thoughts and feelings are rational. This type of therapy can often help reframe irrational thoughts, which may have trickle-down effects on behavior.
REBT is based on what is known as the ABC Model: Activating event, Belief, and Consequence. The activating event is whatever led to the development of a belief that may not be rational.
For example, a person may be afraid of insects. The activating event that led to this fear may have been a bad childhood experience with an insect such as a bee sting, for instance. The person may now believe that all insects are dangerous, which is not rational. The consequence of that belief could be that the person avoids situations where they may encounter insects, such as backyard barbeques, outdoor concerts, hikes in the woods, and other activities that may otherwise be enjoyable.
Therapists applying REBT can help identify, challenge, and eventually change irrational beliefs that may impact your life. Once the belief has been addressed, behavioral change may follow.
Client-centered psychotherapy approaches
With client-centered therapy, the client’s thoughts and feelings are centered and can be used to drive the session, with the therapist often acting as a sounding board and helping to guide the discussion.
Client-centered therapy relies on a strong relationship between the client and the therapist. This relationship is typically cultivated through a nonjudgmental environment where clients can feel safe discussing their deepest and most personal feelings and thoughts. When a client feels comfortable opening up to their therapist, it can be possible to make significant progress in affecting change in their life. Client-centered therapy empowers clients to make rational choices and redirect their path toward personal growth.
Psychodynamic psychotherapy
Psychodynamic psychotherapy is a form of therapy in which a mental health professional works with clients to help them understand patterns in their overall functioning and personal relationships. It usually focuses on reflection, self-examination, and subsequent self-expression. Additionally, psychodynamic therapy may explore the relationship between a client’s past and their present, potentially unearthing repressed memories or emotions. It encourages ways to experience, process, and express emotion in a healthy manner.
Psychodynamic therapy has been linked to the development of higher self-esteem and more satisfying relationships. It may be beneficial in treating personality disorders and in situations where interpersonal conflict is causing pain.
Dialectical behavioral psychotherapy
Dialectical behavioral therapy (DBT) is a form of therapy originally developed to treat borderline personality disorder, but it may also be effective in addressing other personality disorders, mood disorders such as anxiety and depression, and even post-traumatic stress disorder (PTSD). Dialectical behavioral therapy is designed to help a client learn how to process intense emotions. It often consists of four key skills:
- Mindfulness, a practice of being present in the moment, recognizing any emotions you may be feeling, and knowing what is going on with your body;
- Emotion control, which typically involves identifying the source of your emotions and understanding that your emotions do not have to define you and you can process them in a healthy way;
- Interpersonal effectiveness, a process of learning about and practicing components of healthy relationships such as assertive communication and setting boundaries;
- Distress tolerance, which may increase a client’s ability to navigate stressful or intense situations by learning to recognize what they can and cannot control.
Beyond cognitive behavioral therapy: Additional therapy approaches
The above options are just a few therapy approaches available. Some other therapeutic approaches include:
Other therapy approaches and methods for mental health treatment
- Expressive therapy
- Interpersonal therapy (IPT)
- Hypnotherapy
- Mindfulness-based therapy
- Nature therapy
- Jungian therapy
- Family psychotherapy
- Existential therapy
- Eye movement desensitization and reprocessing (EMDR)
- Gestalt therapy
- Acceptance and commitment therapy (ACT)
- Narrative therapy
- Exposure therapy
- Behavioral activation (BA)
- Humanistic therapy
Types of therapy
In addition to different styles of therapy, there are also different types of therapy, including in-person therapy, couples counseling, group therapy, and online therapy. Along with the different styles of therapy, different types work for different people.
For example, people feeling distant from their spouse may prefer couples counseling over individual counseling. Alternatively, a person living with depression who has difficulty getting out of bed may prefer the convenience of online therapy over more traditional in-person approaches.
How to choose the right approach to therapy for your mental health
The amount of options available can make choosing the right type of treatment overwhelming. There often isn’t one “right” type of therapy, as each type offers its own benefits that can lead to positive benefits for different clients.
If you are unsure which modality is right for you, it can help to talk to a therapist who can assess your needs and help guide you toward the option that may be a fit for your unique needs and goals.
Four steps to determine the right therapist and therapy approaches for your mental health
Here are a few steps you can take to start the process of selecting the right therapy approach for your needs.
- Identify your needs and goals
- Think about your preferences
- Understand your budget
- Try some approaches
Take the time to understand your goals and preferences, and consider your budget. It can also be helpful to do a bit of trial and error. You may try some approaches to see how they feel for you, and if they’re not fit, it’s OK to try something else until you find what feels right for you.
Finding a psychotherapy technique and therapist that works for you
If you feel that therapy may benefit your life but have not yet connected with a licensed and qualified mental health professional, now may be a good time. Busy lives and complicated schedules can often make traditional in-person therapy difficult; if this is the case for you, you might want to consider exploring online therapy.
Exploring different types of therapy: Is online counseling right for me?
If traditional, in-person therapy doesn’t seem feasible, online therapy may be an option that works for you. Busy lives and complicated schedules can often make traditional in-person therapy difficult; if this is the case for you, you might want to consider exploring online therapy. Online therapy allows you to connect with a therapist from wherever you have internet at a time that works for your schedule.
What the research says about online cognitive behavioral therapy
Research and meta-analysis studies have demonstrated that receiving many of the previously discussed therapeutic techniques online may be just as effective as receiving in-person therapy. One study found that clients participating in online cognitive behavioral therapy (the basis for many of the treatment methods listed above) experienced high levels of satisfaction and reduced symptoms of various mental health conditions. Online therapy may be a more convenient option for you to explore different therapy approaches and find a compatible therapist.
Takeaway
Related content: Therapy approaches to fit your goals
Read more below for answers to questions commonly asked about therapy approaches.
What is the most common psychotherapy technique used by a therapist?
The most commonly used psychotherapy by therapists is cognitive behavioral therapy (CBT). CBT is widely used because it’s evidence-based and effective for a variety of mental health conditions, including anxiety, depression, PTSD, and more. It focuses on identifying negative thought patterns and behaviors, challenging them, and replacing them with healthier ways of thinking and coping.
What are the four major types of therapy?
The four major types of therapy that many therapists use include cognitive behavioral therapy (CBT), psychoanalytic or psychodynamic therapy, humanistic therapy, and holistic therapy. Some other types of therapies used to treat mental health issues include Gestalt therapy, existential therapy, exposure therapy, and group therapy.
What are the three major approaches to therapy?
Approaches to psychotherapy can fall into five broad categories, not just three. These include behavior therapy, cognitive therapy, psychodynamic therapy, humanistic therapy, and integrative therapy.
- Behavior therapy: This approach focuses on addressing behavioral issues by identifying learning processes that drive them. Behavior therapy is helpful when the goal is to change problematic behaviors with desirable ones. Various types of therapy that use this technique include systematic desensitization, dialectical behavior therapy (DBT), and rational emotive behavior therapy (REBT). Systematic desensitization is a method that combines relaxation techniques with gradual exposure to help individuals change their behaviors related to fear and anxiety.
- Cognitive therapy: This approach focuses on what individuals think rather than their behaviors. Cognitive therapy is used to help individuals manage negative emotions and unhelpful thought patterns.
- Psychodynamic therapy: This approach focuses on how past events and relationships affect a person’s feelings, behaviors, and choices. It helps individuals process difficult emotions, including those in the unconscious mind, since it is rooted in psychoanalysis, a method pioneered by Sigmund Freud. This approach can also help change problematic behaviors and explore the unconscious meanings and underlying motivations beneath them.
- Humanistic therapy: Humanistic therapists focus on an individual’s abilities, their capacity to make rational choices, and their potential for personal growth and self-discovery. Humanistic-oriented professionals believe that showing unconditional positive regard and acceptance is an essential aspect of the therapeutic relationship, which fosters the personal growth of the client.
- Integrative therapy: Many therapists utilize this approach since it integrates a blend of different approaches to address psychiatric disorders. Specific conditions that can benefit from this approach include depression, anxiety, obsessive-compulsive disorder, substance abuse, and even relationship issues.
What are the different approaches to counseling?
Some counseling approaches include the person-centered approach, psychodynamic approach, and cognitive behavioral therapy (CBT).
- Person-centered approach: Pioneered by Carl Rogers, this approach is based on a therapeutic relationship built on core principles of empathy, congruence, and unconditional positive regard.
- Psychodynamic approach: This approach, developed by Sigmund Freud, focuses on unconscious thoughts that stem from childhood experiences and how they affect current thoughts and behaviors.
- Cognitive behavioral therapy (CBT): This approach acknowledges that perceptions and thoughts can affect a person’s emotions and behaviors. It also deals with how the thought patterns and behaviors affect the person as a whole. This counseling approach can help individuals identify unhelpful thoughts and learn to reframe them in a more positive way. Some CBT techniques include journaling, role-playing, and cognitive restructuring. One systematic review of cognitive behavioral therapy found that CBT may improve depression and anxiety symptoms and overall quality of life.
How many therapy approaches are there?
There are numerous therapeutic approaches. However, these approaches can fall into five broad categories: psychoanalysis, behavior therapy, cognitive therapy, humanistic therapy, and holistic therapy. There are different approaches suited for emotional regulation, changing behaviors, improving self-esteem, unpacking unconscious meanings, and many more mental health concerns. It may be important to consult a mental health professional since having many different approaches to choose from may feel overwhelming.
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