You may have already noticed that there is a wide variety of therapy out there. Most therapists are trained in more than one therapy technique and they will apply whichever is most appropriate for you. You don’t have to worry about choosing the right technique for yourself as your therapist will take charge of this. But are you curious to find out more on what each type of therapy means?
In this article, we will delve deeper into 5 different types of therapy, namely Cognitive Behavioral Therapy (CBT), Somatic Work, Solution Focused Brief Therapy (SFBT), Acceptance & Commitment Therapy (ACT) and Dialectical Behavior Therapy (DBT).
1. Cognitive Behavioral Therapy
Also referred to as CBT, this treatment helps people identify their automatic negative thoughts and replace them with objective, realistic and helpful thoughts.
Purpose
The goal of CBT is to teach people that while they cannot control everything that is happening around them, they can take control of their thoughts and reactions.
How does it work?
CBT uses a wide range of strategies to help people overcome negative and self-defeating thoughts. This process can be difficult but will eventually lead to self-discovery and insights. Goal-setting is also an important part of CBT. Some therapists may endow you with goal-setting skills and focus on making changes to improve your health and life.
How is it applied?
CBT can be used to treat a wide range of conditions, including addiction, anger issues, anxiety, depression, phobias and so on. It is one of the most popular forms of therapy being currently practiced.
2. Somatic Work
Somatic work, also known as body-based therapy, incorporates the mind, body, and spirit into therapeutic healing work.
Purpose
Somatic therapy incorporates body-oriented modalities such as dance, breathwork, and meditation to manage and heal physiological stressors that the body carries.
How does it work?
Somatic therapy is based on the concept that whatever happens to you in your life is stored not only in your mind but also your body, which is why this therapy aims to release stress, tension, and trauma that the physical body holds on to. By focusing on both physical sensations in your body and discussing your problems verbally, it is a holistic approach to therapy. Some therapy techniques include: developing awareness of your body and its sensations, grounding and tools for calming down.
How is it applied?
Because of its focus on grounding and mindfulness, this therapy can be an effective option for anyone looking to get more in touch with themselves and their experiences. Somatic Work aims to treat the effects of issues such as PTSD, anxiety, addiction, stress, chronic pain and so on.
3. Solution Focused Brief Therapy
SFBT is a future-oriented and goal-directed approach to solving problems.
Purpose
The focus is on one’s goals rather than problems, on strengths rather than weaknesses, and on skills, resources and coping abilities that would help with attaining these goals.
How does it work?
The SFBT therapist will draw upon your knowledge of yourself and use a variety of techniques and questions to demonstrate your strengths, resources and desires. One example is miracle questions, which will help you imagine life without the problem. Phrased in a certain way, miracle questions will open up future possibilities to you. Another example is exception questions, which will help you identify times when the problem was not so much a problem. By exploring how these exceptions happened, you may feel empowered to find a solution.
How is it applied?
If you are looking to navigate life transitions or work towards specific goals, SFBT may be a good match for you. Unlike other forms of therapy that focus on present problems and past causes, SFBT aims to explore your current circumstances and future hopes.
4. Acceptance & Commitment Therapy
Commonly referred to as ACT, this form of therapy emphasizes acceptance as a way to deal with negativity and encourages increased commitment to healthy and constructive activities that uphold one’s values and goals.
Purpose
ACT aims to increase psychological flexibility by using acceptance and mindfulness strategies along with commitment and behavior-change strategies.
How does it work?
During ACT, your therapist may teach you how to practice acceptance and cognitive defusion, or help you develop a sense of yourself that’s distinct from your thoughts and feelings. Your therapist may help to point out moments in which your actions did not fit your values while helping you understand better what you can do instead. This approach can help you to stop habitually avoiding certain thoughts or emotional experiences, and instead focus on meaningful experiences that are in alignment with your goals and values.
How is it applied?
ACT is often effective in treating anxiety, depression, eating disorders, obsessive-compulsive disorder, stress, substance use and psychosis. It has also been found to be a particularly good fit for older adults with generalized anxiety disorder (GAD).
5. Dialectical Behaviour Therapy
Last but not least, we have DBT – a modified form of CBT, specially adapted for people who feel emotions very intensely.
Purpose
The goal of DBT is to help people live in the moment, develop healthy coping mechanisms for stress, regulate their emotions and improve their relationships.
How does it work?
DBT makes use of a plethora of techniques to endow behavioral skills. One such technique is core mindfulness, which will help you to focus on living in the moment by paying attention to what is happening inside you and around you. Another technique is distress tolerance which will help you accept yourself and your current situation. DBT can help you develop effective ways to manage and express strong emotions in the long-term.
How is it applied?
DBT can help people who have difficulty with regulating emotions or those exhibiting self-destructive behaviors. This type of therapy is also used to treat conditions such as ADHD, eating disorders, Anxiety and PTSD.
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We hope that this article has answered any questions you might have had regarding the types of therapy available. Some types of therapy work better for specific problems while others can aid with a wide range of more general issues. Remember: regardless of which therapy you may choose to go for, it will take some time and effort to see meaningful results.
