How do I know what type of therapy is right for me?
Finding the right kind of therapist can be overwhelming and figuring out what type of therapy works for you can also be a struggle. No doubt you’ve been on Psychology Today or Better Help and seen EMDR, CBT, DBT, and all sorts of other acronyms that probably have no meaning to you. Finding a therapist and a therapeutic style is like buying a car, you’ve got to test drive a couple of models until you find the right one. But not everyone has the time or resources to try out a different therapist and therapeutic style every other week. I am a big advocate for psychoeducation, I want to equip you with the knowledge to make the best and most informed decisions for your healing journey. That is why I am going to cover a few of the most popular therapeutic styles; Person-Centered Counseling, Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Acceptance and Commitment Therapy (ACT).
Person-Centered Counseling
Created by Carl Rogers, Rogers believed that a client innately knows what is best for themself, which is so existential-humanistic of Carl (existential-humanistic psychology emphasizes the importance of human choices and decisions and feelings of awe toward life) (2). Through three “core conditions”, genuineness/authenticity, empathy, and unconditional positive regard, a therapist can help a client gain deeper awareness and find healing (2). It’s likely that you know what authenticity and empathy are, but what about unconditional positive regard? Unconditional Positive Regard, in terms of the therapist-client relationship, is to view someone in a positive light and to have an “unwavering respect” for the client, always and forever, amen (1). Person-Centered Counseling is considered a long-term approach to counseling and has been found to help those suffering from depression, and anxiety disorders, and can help those wanting to improve their self-esteem, communication skills, or self-soothing (2).
Cognitive Behavioral Therapy (CBT)
If you’ve heard of “Thought Stopping” or remember that episode from Suite Life of Zach and Cody, where Zach is snapping his wrist with a rubber band to stop thinking about a girl he has a crush on; that is CBT. Founded by Aaron Beck, CBT utilizes homework (such as worksheets, books, or assessments), role play, thought-stopping, and a variety of other techniques to help a client find internal congruence or meet specific goals (2). CBT often has very structured sessions and can even have a termination date (2). CBT is one of the most studied and researched therapeutic approaches (2). CBT has been found to help those with Eating Disorders, OCD, Anxiety Disorders, Substance Abuse, and even Chronic Pain just to name a few.
Dialectical Behavior Therapy (DBT) & Acceptance and Commitment Therapy (ACT)
Developed by Marsha Linehan to help those with borderline personality disorders or struggling with suicidality, she combined CBT and Zen philosophy (2). DBT has four goals; increase tolerance for stress, improve mindfulness, increase interpersonal effectiveness, and improve emotional regulation (2). With these four goals in mind, a therapist can help a client confront negative beliefs about themself (2). DBT is a newer form of therapy, so it's recommended to have a “well-seasoned” professional, who can gently challenge you (2).
The goal of ACT is to “create a rich and meaningful life while accepting the pain that inevitably goes with it” (2). Created by Steven Hayes, is a mix of Eastern philosophy, and cognitive and behavioral techniques. ACT does not expect a client to eliminate a negative belief or behavior but to moderate them (2). A mentor of mine once said the “things (negative beliefs, wounds, trauma) we try to beat into submission don’t go away, they just go to the basement and lift weights”. Instead of just cutting the grass every so often in therapy, ACT was created for a client to find long-term fulfillment.
Many of these types of therapy (and others) build on each other and overlap when it comes to their core tenants. Integrative Therapy is also very common, this means that an (experienced) therapist will use techniques and resources from a variety of different therapeutic styles to best help you, their client! As your therapist gets to know you, they will adapt to best help and support you. So just know you can never go wrong! If something doesn’t seem to be working, let them know, you're allowed to do that! If you are curious about a specific style of counseling, ask them. That feedback will help your therapist better support you! And ultimately if the relationship does not feel like the right fit, you can ask for a referral.
Therapy is your journey and your therapist is there to support you.
1. Grandello, D., & Young, M. (2019). Counseling Today Foundations of Professional Identity (2nd Edition ed.). New York, New York: Pearson Education.2. Neukrug, E. (2018). Counseling Theory and Practice (2nd Edition ed.). Cognella Academic Publishing.