Therapy Theories - Short Descriptions *

Cognitive Behavior Therapy (CBT)

Cognitive Behavioral Therapy (CBT) helps people cope by changing their thinking and behavior. Therapists who use a CBT approach help clients identify and change the disturbing and maladaptive thought patterns that negatively influence their behavior and emotions. Research has found CBT effective in treating various mental health conditions like depression, anxiety, eating disorders, and substance use disorders. CBT tends to be goal-oriented and short-term; a typical course of treatment lasts 12 to 20 weeks. Clients are usually assigned homework and exercises to complete after each session to help them learn more adaptive coping strategies and thinking patterns.

Psychodynamic

Psychodynamic therapy is rooted in Freud’s psychoanalysis theory. Psychodynamic explores the underlying unconscious processes, behavior and emotion. Psychodynamic therapy aims to improve client’s self-awareness of their unconscious thoughts and inner conflicts, and explores how their past experiences influence their present behavior. Psychodynamic therapy is usually used for treating depression, anxiety, relationship issues and personality disorders. Short-term psychodynamic therapy usually takes 6-8 months while long-term psychodynamic therapy can take years. 

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) focuses on improving individuals’ psychological flexibility by accepting their thoughts and feelings, rather than trying to control or avoid them. ACT approach believes that the feelings themselves are not the problem, the problem is the need to avoid them and associate them as negative. ACT aims to let clients make space for unpleasant thoughts and feelings while working toward their values. ACT treatments can take a few weeks to a few months. While they are separate models, therapists usually would combine some CBT treatments with ACT when needed. ACT is empirically supported treatment for depression, anxiety, chronic pain, and obsessive–compulsive disorder. 

Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) is an evidence-based treatment designed to help individuals manage intense emotions, reduce self-destructive behaviors, and improve interpersonal functioning. Originally developed as a modification of Cognitive Behavioral Therapy (CBT), DBT was first intended to treat individuals with Borderline Personality Disorder (BPD) who struggle with emotional dysregulation. Since then, it has been adapted for a broader range of populations experiencing extreme emotional responses and difficulty regulating their emotions. DBT emphasizes the development of skills to replace maladaptive behaviors with healthier, adaptive coping strategies. The core skill areas in DBT include mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. A comprehensive DBT program typically consists of individual therapy sessions, group skills training, and phone coaching to support clients in applying skills in real-life situations.

Person-centered therapy 

Person-centered therapy, also known as Rogerian or client-centered therapy, is a humanistic approach that emphasizes the client's inherent capacity for personal growth and self-understanding. In this approach, therapists create a supportive and nonjudgmental environment that allows clients to explore their emotions and discover their own solutions to life’s challenges. The therapist’s role is that of a facilitator, offering empathy, genuineness, and unconditional positive regard to foster psychological healing and self-acceptance. Therapy may be short-term or long-term, depending on the client’s individual needs. Person-centered therapy has been shown to be effective in treating a variety of mental health conditions, including depression, anxiety, grief, stress-related disorders, and interpersonal difficulties.

Family Therapy 

Family therapy is a form of psychotherapy that focuses on improving communication and resolving conflicts within family systems. It is based on the idea that psychological problems cannot be fully understood or treated in isolation from the family context in which they arise. In family therapy, the therapist works collaboratively with family members to identify unhealthy dynamics, improve interaction patterns, and foster a more supportive and functional environment. This approach emphasizes mutual understanding, respect, and problem-solving among family members. Family therapy can be beneficial in addressing a wide range of issues, including parent-child conflict, marital problems, divorce adjustment, substance abuse, and mental health concerns affecting the entire family. 

Couple Therapy

Couples therapy is a form of psychotherapy that helps romantic partners improve communication, resolve conflicts, and strengthen their emotional connection. The therapist works collaboratively with both partners to identify patterns of interaction that may be contributing to distress, misunderstandings, or dissatisfaction in the relationship. Couples therapy provides a safe and structured environment for each partner to express their thoughts and feelings while developing healthier ways of relating to one another. A range of therapeutic approaches can be applied in couple therapy, including Emotionally Focused Therapy (EFT), Cognitive Behavioral Therapy (CBT), and Gottman Method Couples Therapy. Couples therapy can also support partners in enhancing intimacy and building long-term relationship resilience. It is typically more cost-effective than engaging in two separate individual therapy sessions, while still offering the benefit of personalized support for both individuals within the relationship.

Group Therapy 

Group therapy is a type of therapy in which a small group of individuals meet regularly under the guidance of a trained therapist to share experiences, gain insights, and support one another in their personal growth. This format allows participants to learn from others facing similar challenges, practice interpersonal skills, and reduce feelings of isolation.  Group therapy is grounded in the belief that healing can occur through shared experiences and feedback within a safe and structured environment. It is often more affordable than individual therapy, making it an accessible option for many individuals seeking support. A variety of therapeutic approaches can be used in group settings, such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and interpersonal process groups. Groups may be organized around specific issues such as anxiety, depression, grief, addiction, or social skills training. Group therapy has been shown to be effective in promoting emotional well-being, enhancing self-awareness, and fostering a sense of belonging.

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Website resources / Worksheets 

Congnitive Behavioral Therapy (CBT)

CBT introduction https://www.ncbi.nlm.nih.gov/books/NBK279297/

Challenging anxious thoughts https://www.therapistaid.com/worksheets/challenging-anxious-thoughts

Decatastrophizing https://www.therapistaid.com/worksheets/decatastrophizing

Untwist your thinking https://acquia-prod.oswego.edu/counseling-services/sites/acquia-prod.oswego.edu.counseling-services/files/ten_ways_to_untwist_your_thinking.pdf

Thought diary for anxiety https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Depression/Depression-Worksheets/Depression-Worksheet---06---Thought-Diary-1.pd

Dialectical Behavior Therapy (DBT) De-Escalation

Dartmouth mindfulness and relaxation exercises https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-recordings

Grounding techniques https://www.therapistaid.com/worksheets/grounding-techniques

“STOP” skill https://dbt.tools/_files/resources/homework/emotional-regulation_stop.pdf?v=1.1

DBT guided lessons, practical worksheets.  https://dialecticalbehaviortherapy.com

Acceptance and Commitment Therapy (ACT)

ACT metaphors for accepting negative thoughts and reduce avoidance https://mentalhealthathome.org/2021/06/28/act-metaphors/

Other resources related to mental health 

National Institute of Mental Health  

Do I need help?  https://www.nimh.nih.gov/health/publications/my-mental-health-do-i-need-help?utm_campaign=shareNIMH&utm_medium=Portal&utm_source=NIMHwebsite

5 Steps to help someone having thoughts of suicide https://www.nimh.nih.gov/health/publications/5-action-steps-to-help-someone-having-thoughts-of-suicide

Center of Clinical Intervention - Government of Western Australia 

Self-help for all kinds of mental health problems. A comprehensive resource list for all kinds of mental health issues such as depression, anxiety and eating disorders, each with information sheets and worksheets https://www.cci.health.wa.gov.au/resources/looking-after-yourself