Therapy Approaches: Understanding Your Mental Health Care Plan
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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.
A breakdown of different types of therapy and styles of counseling
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.
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:
- 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 counseling
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 peoples.
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 type of 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.
4 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 a fit, it’s okay 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
Takeaway
Related content: Therapy approaches to fit your goals
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