Therapy 101: Theories
Let’s face it, there are many therapeutic theories out there and most of them have acronyms. CBT, DBT, ACT, EMDR, etc the list can seem daunting and mind-boggling. Unless you went to school to be a counselor or therapist then you have not been trained to understand these theories, what they mean, or even what they stand for. I am here to break it down for you in the simplest way I can. Many of these theories we here at Azalea may creep into our therapy sessions together. Don’t worry, you won’t be tested on this information. It is for you to be able to understand why we use some of the methods we use and to identify and understand if something feels helpful for you or not.
Remember that the time you spend with your therapist is personal. Much of the time is relationship building and strengthening so if something doesn’t feel right, something isn’t helping, or you need more or less of something, please speak up to your therapist.
Cognitive-Behavioral Therapy (CBT): The essence of CBT is about identifying the negative or unhelpful thought, finding evidence (or lack thereof) for that thought, and working on developing a more helpful thought to replace the unhelpful one. It also helps with problem-solving skills and understanding the motivation behind certain behaviors. It is an evidence-based treatment approach that helps concerns such as anxiety, depression, family conflicts, disordered eating, and substance use/abuse. I will often use CBT to help with conflict-resolution skills, communication skill development, and understanding and changing anxiety-provoking behaviors. It can be used to identify more helpful patterns of behavior.
Dialectical-Behavioral Therapy (DBT): DBT is most helpful for people who struggle with deep emotional discomfort. They often engage in impulsive behaviors, fears of abandonment, and self-harming behaviors. DBT provides a structure using lots of mindfulness-based techniques, helping with forming helpful boundaries, conflict resolution and communication skills, and developing a better sense of self around a vision for self and understanding personal values.
Acceptance and Commitment Therapy (ACT): ACT is another form of therapy that has a strong relationship with mindfulness-based skills. The essence of ACT is that it helps individuals develop a better understanding and relationship with their emotions. It assists individuals to feel ALL their emotions and accept the presence of their emotions. It allows individuals to develop a habit of not fighting or avoiding certain emotions with the goal that eventually when the “yucky” feelings come, they don’t come as big or for as long.
Internal Family Systems (IFS): IFS is an approach that helps individuals understand the different “parts” of themselves, understand the roles of their parts, their reasons for being present, and helps to heal the individual some of the individual parts to “unburden” and let go of their roles. There is specific training to be able to do actual IFS therapy, however those who are IFS-informed may help you understand your different parts, why they are there, and even what their needs are.
EMDR Therapy: Eye-movement desensitization and Reprocessing therapy (EMDR) is a form of therapy that activates the left and right sides of the brain through the use of hand movements, buzzers, tapping, auditory stimulation, or even movement to allow the brain to help process unhelpful thoughts and events. It helps to connect both sides of the brain to our emotions and our body sensations. It helps individuals heal from their unhelpful experiences and allows the emotions around the event to become neutral. Please note that it does not remove the memory of the events and it does not “desensitize” individuals. It allows our brand and body to heal emotionally and physically.
Mindfulness-Based Skills: Although this is not its own theory, it deserves its own category because of how important it is. Mindfulness is the idea of taking in the world around you without judgment and letting things be. It utilizes things such as deep breathing, meditation practices, nature-based activities, bringing attention to the body and the sensations that are present, utilizing your senses, calming activities, etc. There are many ways to bring mindfulness into your day and that is brought into the session. Practicing mindfulness helps to bring control to thoughts and impulses. Practicing mindfulness can help control big emotions and helping to eliminate some big reactions because of emotions.
There are other psychological theories and practices that are used. Some are evidence-based and some are not. What is most important is what works best for you and what feels most connected to your needs. Counselors and therapists are required to continue to get continuing education and keep up with the latest information. Be open to your counselor about what works and what does not and if needed, there are other counselors out there.
