Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) focuses on exploring relationships among a person’s thoughts, feelings and behaviors. During CBT a therapist will actively work with a person to uncover unhealthy patterns of thought and how they may be causing self-destructive behaviors and beliefs.

By addressing these patterns, the person and therapist can work together to develop constructive ways of thinking that will produce healthier behaviors and beliefs. For instance, CBT can help someone replace thoughts that lead to low self-esteem (“I can’t do anything right”) with positive expectations (“I can do this most of the time, based on my prior experiences”).

The core principles of CBT are identifying negative or false beliefs and testing or restructuring them. Oftentimes someone being treated with CBT will have homework in between sessions where they practice replacing negative thoughts with with more realistic thoughts based on prior experiences or record their negative thoughts in a journal.

Studies of CBT have shown it to be an effective treatment for a wide variety of mental illnesses, including depression, anxiety disorders, bipolar disorder, eating disorders and schizophrenia. Individuals who undergo CBT show changes in brain activity, suggesting that this therapy actually improves your brain functioning as well.

Cognitive behavioral therapy has a considerable amount of scientific data supporting its use and many mental health care professionals have training in CBT, making it both effective and accessible. More are needed to meet the public health demand, however.

How It Works

CBT involves identifying negative thought patterns, challenging irrational beliefs, and replacing them with more constructive ways of thinking. Therapists often use exercises such as journaling, cognitive restructuring, and behavioral experiments.

With your therapist’s guidance, you’ll explore ways to replace negative thought patterns or behaviors with ones that are more helpful and accurate.

Like behavioral therapy, CBT doesn’t spend much time addressing past events. Instead, it focuses on addressing existing symptoms and making changes.

CBT often involves homework or practice outside the therapy session.

For example, you might keep track of negative thoughts or things that trouble you between sessions in a journal. This practice helps to reinforce what you learn in therapy and apply your new skills to everyday situations.

Subtypes of CBT

There are also some subtypes of CBT, such as:

Strategy

CBT utilizes structured sessions with homework assignments to reinforce learned skills. Patients track thoughts and feelings, practicing new behaviors outside therapy.

Summary

CBT is a structured, goal-oriented therapy that helps individuals identify and change negative thought patterns and behaviors. It focuses on the connection between thoughts, emotions, and actions, teaching practical strategies to manage anxiety, depression, and other mental health conditions. By replacing harmful thinking patterns with healthier alternatives, CBT empowers individuals to develop coping skills and improve emotional regulation.

Dialectical Behavior Therapy (DBT)

Dialectical behavior therapy (DBT) was originally developed to treat chronically suicidal individuals with borderline personality disorder (BPD). Over time, DBT has been adapted to treat people with multiple different mental illnesses, but most people who are treated with DBT have BPD as a primary diagnosis.

DBT is heavily based on CBT with one big exception: it emphasizes validation, or accepting uncomfortable thoughts, feelings and behaviors instead of struggling with them. By having an individual come to terms with the troubling thoughts, emotions or behaviors that they struggle with, change no longer appears impossible and they can work with their therapist to create a gradual plan for recovery.

The therapist’s role in DBT is to help the person find a balance between acceptance and change. They also help the person develop new skills, like coping methods and mindfulness practices, so that the person has the power to improve unhealthy thoughts and behaviors. Similar to CBT, individuals undergoing DBT are usually instructed to practice these new methods of thinking and behaving as homework between sessions. Improving coping strategies is an essential aspect of successful DBT treatment.

Studies have shown DBT to be effective at producing significant and long-lasting improvement for people experiencing a mental illness. It helps decrease the frequency and severity of dangerous behaviors, uses positive reinforcement to motivate change, emphasizes the individual’s strengths and helps translate the things learned in therapy to the person’s everyday life.

How It Works

DBT focuses on four key areas: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. It teaches patients how to accept difficult emotions while working on behavioral changes.

Subtypes of behavioral therapy

There are many subtypes of behavioral therapy, including:

Strategy

DBT uses a combination of individual therapy, group skills training, and phone coaching to help individuals practice new coping skills in everyday life.

Summary

DBT is a specialized form of CBT designed for individuals struggling with intense emotions, self-destructive behaviors, and borderline personality disorder (BPD). It combines cognitive-behavioral techniques with mindfulness practices to help individuals develop distress tolerance, emotional regulation, interpersonal effectiveness, and mindfulness skills. DBT is particularly effective for people experiencing frequent mood swings, self-harm, or difficulty maintaining relationships.

Psychodynamic Psychotherapy

The goal of psychodynamic therapy is to recognize negative patterns of behavior and feeling that are rooted in past experiences and resolve them. This type of therapy often uses open-ended questions and free association so that people have the opportunity to discuss whatever is on their minds. The therapist then works with the person to sift through these thoughts and identify unconscious patterns of negative behavior or feelings and how they have been caused or influenced by past experiences and unresolved feelings. By bringing these associations to the person’s attention they can learn to overcome the unhelpful behaviors and feelings which they caused.

Psychodynamic therapy is often useful for treating depression, anxiety disorders, borderline personality disorder, and other mental illnesses.

How It Works

In psychodynamic therapy, you’ll work with a therapist to explore the connection between your unconscious mind and your actions. This involves examining your emotions, relationships, and thought patterns.

Psychodynamic therapy can be a longer-term approach to mental health treatment, compared to cognitive behavioral therapy (CBT) and other types of therapy. Traditional psychoanalysis is an intensive form of treatment that people can go to for years.

Research suggests many people continue to improve, even after they complete psychodynamic therapy.

Strategy

Sessions focus on free association, dream analysis, and identifying recurring emotional themes.

Summary

Psychodynamic therapy focuses on exploring unconscious thoughts, past experiences, and deep-seated emotions that influence present behavior. Rooted in Freudian principles, it aims to uncover unresolved conflicts and repressed emotions that may contribute to psychological distress. Through self-reflection and therapist guidance, individuals gain insight into their thoughts and behaviors, leading to long-term emotional growth and healing.

Humanistic therapy

Humanistic therapy is an approach that looks at how your worldview affects the choices you make, especially choices that cause distress. It’s based on the belief that you’re the best person to understand your experiences and needs.

Humanistic therapists work to help you better understand what you’re experiencing, offering guidance and support without interpreting your feelings for you.

How It Works

Therapists provide a supportive environment, using techniques such as active listening, empathy, and unconditional positive regard to foster self-discovery.

Another important principle in humanistic therapy is unconditional positive regard.

This simply means your therapist will accept you, even if they disagree with you on some things. Humanistic therapy is particularly useful for coping with negative judgement (perceived or real) from others.

Generally, you’ll be the one directing the session. Your therapist will step in when needed, but otherwise they’ll be actively listening to you, occasionally asking questions to ensure they understand what you’re saying.

Subtypes of humanistic therapy

Humanistic approaches to therapy include:

Strategy

Clients are encouraged to explore their own values and beliefs to gain clarity and confidence.

Summary

Humanistic therapy emphasizes personal growth, self-acceptance, and the innate potential for individuals to lead fulfilling lives. It is client-centered, meaning the therapist provides a supportive environment that encourages self-exploration and self-discovery. Techniques such as unconditional positive regard, empathy, and active listening help individuals build confidence, improve self-esteem, and make positive life choices based on personal values and goals.

Interpersonal Therapy

Interpersonal therapy focuses on the relationships a person has with others, with a goal of improving the person’s interpersonal skills. In this form of psychotherapy, the therapist helps people evaluate their social interactions and recognize negative patterns, like social isolation or aggression, and ultimately helps them learn strategies for understanding and interacting positively with others.

Interpersonal therapy is most often used to treat depression, but may be recommended with other mental health conditions.

How It Works

IPT is based on the idea that improving a person’s relationships can significantly enhance their emotional well-being. The therapy process begins with an assessment where the therapist identifies the key interpersonal issues affecting the client. This could include unresolved grief, conflicts in relationships, or difficulties in social roles. Once the main problem area is identified, therapy sessions focus on helping the client develop new communication strategies, resolve conflicts, and build stronger support systems. IPT is highly structured, meaning it follows a clear agenda and focuses on specific goals. Unlike traditional talk therapy, which may explore deep-seated childhood experiences, IPT is more present-focused and practical, aiming for measurable improvements in the client’s interpersonal functioning.

Subtypes of Interpersonal Therapy

Strategy

IPT uses structured sessions to address interpersonal issues, focusing on specific problem areas such as role disputes or life transitions.

Summary

IPT is a time-limited therapy that focuses on improving interpersonal relationships and communication patterns. It is based on the idea that mental health issues, such as depression and anxiety, often stem from unresolved social conflicts and difficulties in relationships. By addressing issues like grief, role transitions, and interpersonal disputes, IPT helps individuals strengthen their social support networks and improve their emotional well-being.

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that focuses on accepting difficult thoughts and feelings while actively committing to behaviors that align with one's personal values, allowing individuals to live a meaningful life despite challenges they may face; essentially, embracing discomfort to pursue what matters most to them.

Acceptance and Commitment Therapy (ACT) is a third-wave cognitive-behavioral therapy approach that focuses on helping people accept difficult thoughts, feelings, sensations, and internal experiences while guiding them to commit to values-based actions

How It Works

Acceptance and Commitment Therapy (ACT) is a mindfulness-based behavioral therapy that helps individuals accept their thoughts and feelings rather than fighting them. Instead of trying to eliminate negative emotions, ACT teaches people to observe and detach from them while focusing on actions aligned with their values. The therapy emphasizes psychological flexibility, which allows individuals to adapt to challenges without being controlled by distressing thoughts. By practicing mindfulness and commitment strategies, ACT helps people live a meaningful life despite emotional struggles.

Subtypes of ACT

Strategy

ACT involves six core processes, including cognitive defusion, acceptance, and commitment to values-based behaviors.

Summary

ACT encourages individuals to embrace their thoughts and emotions rather than trying to eliminate or suppress them. This therapy promotes psychological flexibility by helping people accept difficult experiences while committing to actions that align with their values. Through mindfulness techniques and cognitive strategies, ACT helps individuals reduce avoidance behaviors and develop resilience in facing life’s challenges.

Family therapy

Family therapy is a form of talk therapy that focuses on the improvement of relationships among family members. It can also help treat specific mental health or behavioral conditions, such as substance use disorder or oppositional defiant disorder. Family therapy can involve any combination of family members.

A family unit is a group of people who care about each other. In family therapy, a group can consist of many different combinations of loved ones, such as parents/guardians and their children, siblings, grandparents, aunts and uncles, friends, kinship caregivers, etc.

How It Works

Family therapy is a type of psychotherapy that focuses on improving communication, resolving conflicts, and strengthening relationships among family members. It involves multiple family members in the therapy process, helping them understand each other's perspectives and develop healthier interactions. A therapist acts as a neutral guide, facilitating discussions that address underlying emotional and behavioral issues. The goal is to create a supportive environment where family members can openly express their thoughts and work together to resolve challenges.

Subtypes of Family Therapy

Strategy

Family Therapy uses techniques such as role-playing, communication exercises, and conflict resolution strategies.

Summary

Family therapy focuses on improving communication, resolving conflicts, and strengthening relationships within a family unit. It views the family as a system where each member’s behaviors and emotions affect the others. By addressing dysfunctional patterns and promoting healthier interactions, family therapy helps individuals and families work through issues such as parenting challenges, marital conflicts, and the effects of mental illness on family dynamics.

Group Therapy

Group therapy is a form of psychotherapy that involves one or more therapists working with several people at the same time. This type of therapy is widely available at a variety of locations including private therapeutic practices, hospitals, mental health clinics, and community centers.

Group therapy is sometimes used alone, but it is also commonly integrated into a comprehensive treatment plan that also includes individual therapy.

How It Works

Group therapy is a form of psychotherapy where a small group of individuals, typically guided by a trained therapist, come together to discuss and work through their challenges. It provides a supportive environment where participants can share their experiences, gain insight, and learn coping strategies from one another. The therapist facilitates discussions, ensuring that sessions remain constructive and inclusive. Group therapy is particularly beneficial for individuals who feel isolated, as it fosters a sense of belonging and community.

Subtypes of Group Therapy

Strategy

Sessions may include open discussions, guided exercises, and role-playing to build social and emotional skills.

Summary

Group therapy involves a trained therapist leading a small group of individuals who share similar challenges. It provides a supportive environment where participants can express themselves, receive feedback, and learn from each other's experiences. The group setting fosters a sense of belonging, reduces feelings of isolation, and helps individuals develop interpersonal skills while gaining new perspectives on their issues.

Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-based cognitive therapy (MBCT) is a type of psychotherapy that involves a combination of cognitive behavioral therapy (CBT), meditation, and the cultivation of a present-oriented, non-judgmental attitude called "mindfulness."

MBCT was developed by therapists Zindel Segal, Mark Williams, and John Teasdale, who sought to build upon cognitive therapy. They felt that by integrating cognitive therapy with a program developed in 1979 by Jon Kabat-Zinn called mindfulness-based stress reduction (MBSR), therapy could be more effective.

How It Works

Mindfulness-Based Cognitive Therapy (MBCT) is a therapeutic approach that combines traditional cognitive-behavioral techniques with mindfulness practices. It is designed to help individuals break the cycle of negative thinking patterns that lead to emotional distress, particularly in conditions like depression and anxiety. By cultivating mindfulness, individuals learn to observe their thoughts and emotions without immediate reaction, allowing them to respond in a more balanced and intentional way. MBCT typically involves meditation, breathing exercises, and cognitive restructuring to increase self-awareness and reduce automatic negative responses.

Subtypes of MBCT

Strategy

MBCT incorporates mindfulness meditation, body scanning, and breathing exercises to promote awareness of thoughts and emotions.

Summary

MBCT combines cognitive therapy techniques with mindfulness practices to help individuals break the cycle of negative thinking. It is particularly effective for preventing depression relapse and managing anxiety. By cultivating present-moment awareness, individuals learn to observe their thoughts and emotions without judgment, reducing emotional reactivity and increasing overall psychological well-being.

Art therapy

Art therapy is a mental health profession that enriches the lives of individuals, families, and communities through active art-making, creative process, applied psychological theory, and human experience within a psychotherapeutic relationship.

. Art therapy, facilitated by a professional art therapist, effectively supports personal and relational treatment goals as well as community concerns. Art therapy is used to improve cognitive and sensorimotor functions, foster self-esteem and self-awareness, cultivate emotional resilience, promote insight, enhance social skills, reduce and resolve conflicts and distress, and advance societal and ecological change.

How It Works

Art therapy is a form of psychotherapy that uses creative processes such as drawing, painting, sculpting, and collage-making to help individuals express their emotions, process trauma, and improve mental well-being. Guided by a trained art therapist, individuals engage in artistic activities that encourage self-exploration and emotional release. The focus is not on creating a perfect piece of art but on the process of expression itself. This therapy is especially beneficial for people who struggle to articulate their feelings through words, offering them a non-verbal outlet for self-discovery and healing.

Subtypes of MBCT

Strategy

Art Therapy allows clients to express themselves non-verbally, often uncovering insights into emotional challenges.

Summary

Art therapy uses creative expression—such as drawing, painting, and sculpting—as a means of communication and emotional healing. It is especially beneficial for individuals who struggle to articulate their feelings verbally. Guided by a trained art therapist, individuals explore their emotions, process trauma, and gain self-awareness through artistic activities. Art therapy is widely used for stress reduction, self-expression, and mental health support in various settings.