Types of Therapy Explained

The Most Researched Therapy

CBT is based on the idea that thoughts, feelings, and behaviors are interconnected. By identifying and changing negative thought patterns, you can improve how you feel and act.

How It Works

• Identify automatic thoughts: Notice negative or distorted thinking patterns
• Challenge cognitive distortions: Test whether thoughts are accurate
• Behavioral experiments: Try new behaviors to test beliefs
• Homework assignments: Practice skills between sessions

Effectiveness: CBT has response rates of 50-80% for depression and anxiety. Effects are durable—skills learned tend to persist after therapy ends, with lower relapse rates than medication alone.

Skills-Based Emotion Regulation

DBT combines CBT techniques with concepts from Zen Buddhism. It was developed specifically for people who experience emotions very intensely and struggle with self-destructive behaviors.

Four Core Skill Modules

• Mindfulness: Present-moment awareness, observing without judgment
• Distress Tolerance: Surviving crises without making them worse
• Emotion Regulation: Understanding and managing intense emotions
• Interpersonal Effectiveness: Communicating needs while maintaining relationships

Best for: Borderline personality disorder, chronic suicidality, self-harm, eating disorders, substance use with emotional dysregulation.

Trauma Processing Through Bilateral Stimulation

EMDR helps process traumatic memories by combining recall of distressing events with bilateral stimulation (typically eye movements). This appears to help the brain reprocess traumatic memories so they become less distressing.

Eight Phases

1. History taking and treatment planning
2. Preparation (coping skills, explaining the process)
3. Assessment (identifying target memory)
4. Desensitization (processing with bilateral stimulation)
5. Installation (strengthening positive beliefs)
6. Body scan (checking for residual tension)
7. Closure (returning to calm)
8. Reevaluation (reviewing progress)

Key research: EMDR is as effective as trauma-focused CBT for PTSD, with some studies suggesting faster results. Recognized by the WHO, APA, and VA as a first-line PTSD treatment.

Understanding Unconscious Patterns

Psychodynamic therapy explores how unconscious thoughts, early experiences, and relationship patterns influence current feelings and behaviors. It aims for deep self-understanding and lasting personality change.

Key Concepts

• Unconscious processes: Thoughts and feelings outside awareness that influence behavior
• Defense mechanisms: Unconscious strategies to protect from anxiety
• Transference: Projecting feelings from past relationships onto the therapist
• Free association: Speaking freely to uncover unconscious material

Best for: People seeking deep self-understanding, recurring relationship patterns, complex personality issues, those with time and resources for longer-term work.

Acceptance & Commitment Therapy (ACT)

Focuses on accepting difficult thoughts and feelings rather than fighting them, while committing to actions aligned with your values. Uses mindfulness and behavioral activation. Effective for anxiety, depression, chronic pain.

Exposure Therapy

Gradually confronting feared situations or memories in a safe environment. The gold standard for phobias, OCD, and anxiety disorders. Includes techniques like systematic desensitization and flooding.

Interpersonal Therapy (IPT)

Focuses on improving communication patterns and relationships. Particularly effective for depression, especially when triggered by relationship issues, role transitions, or grief.