One size does not fit all when it comes to therapy. Choosing a method of treatment that is proven to address the specific issue you’re dealing with will increase your odds of success.
Fortunately, there are many proven treatments to choose from.
Cognitive Behavioral Therapy (CBT)
Cognitive behavioral therapy is one of the psychotherapies that has received the most research. It focuses on how ideas and feelings are related and influence unhelpful behaviors. It teaches people to identify negative automatic thoughts, evaluate whether they are realistic, and learn new skills to cope with distressing situations.
You and your therapist will collaborate throughout sessions to pinpoint difficult circumstances or signs of mental health conditions. You will then place your thoughts about them, including what you tell yourself (self-talk), your interpretation of events, and your beliefs about the world.
You will devise strategies to change these distorted thought patterns and develop healthier coping methods. CBT is a collaborative and practical form of psychotherapy that can help you take control of your mental health, often within a relatively short period.
Dialectical Behavior Therapy (DBT)
DBT is now used to assist patients with depression, suicidal thoughts or behaviors, eating disorders, and substance use problems. DBT was initially developed to treat borderline personality disorder (BPD).
In DBT, therapists teach patients skills that can change their thoughts and feelings. They work to reduce distress and increase the experience of positive emotions, such as love, joy, and contentment.
The therapists also provide tools to support their client’s relationships with others and their quality of life. These include teaching clients communication, conflict resolution, and assertiveness skills to improve their ability to manage their emotions and relationships healthily. Other standard DBT features include weekly consultation-team meetings and a focus on developing practical skills that can be applied outside therapy Seattle sessions.
Humanistic Therapy
Humanistic therapy focuses on the core belief that all people are fundamentally good at heart. It promotes personal growth and self-actualization by encouraging individuals to explore their beliefs and values to make healthy choices.
Humanist therapists often use techniques like the ”empty chair” technique in which you talk to a space, allowing you to express your feelings and thoughts freely without judgment. These sessions can be incredibly therapeutic and healing for many people and help to boost self-esteem and increase a sense of agency.
There are a variety of humanistic therapies, client-centered therapy, and existential therapy. Each has its unique approach, but all share the same underlying principles of exploring your worldview in an empathetic environment.
Group Therapy
Group therapy involves participants sharing their feelings and experiences in a safe, trusted environment under the guidance of a professional therapist. Some groups are designed for specific conditions, while others focus on improving social skills and building self-esteem.
The unique aspect of group therapy is that participants see that they are not alone. Seeing other people struggling with the same mental health issues gives them hope.
The amount of participants in a group therapy session varies and may range from three or four people to twelve or more, although more than twelve people tend to be less effective. The therapist’s approach to group therapy also differs and may be free-form or structured with an agenda and planned activities.
Psychodynamic Therapy
Psychodynamic therapy is based on the theories of Sigmund Freud and has evolved considerably since the 19th century. The approach seeks to help clients gain insights into their thoughts and feelings, including repressed emotions, to improve their relationships.
A large portion of the work in this therapy involves discussing the client’s childhood and early life experiences, as these are believed to play a significant role in their current behaviors. This type of exploration is often very emotional and can result in long therapy sessions that may span over several months.
Typically, short-term psychodynamic therapy lasts 25-30 sessions over 6-8 months. However, long-term therapy can last up to a year or more, and research has shown that this type of therapy is as effective as CBT and medications.
The owners of Cinnamon Hollow and many of its authors are not doctors and this is in no way intended to be used as medical advice. We cannot be held responsible for your results. As with any product, service or supplement, use at your own risk. Always do your own research and consult with your personal physician before using.
Meg is an author at Cinnamon Hollow. She writes on a variety of topics sharing tips and ideas for daily life.
