Mental health treatment is a wide field, and various therapy modalities have emerged to address different needs and preferences. This guide will help you understand the most common types of therapy, their unique approaches, and who might benefit most from each. Keep in mind while you’re reading that effective therapy can incorporate elements from multiple different therapeutic modalities! The purpose of this guide is to help you understand the many therapy options available to you, but working closely with a therapist or counselor to create your own tailored mental health approach is the most effective way to address your mental health concerns.

 

Cognitive Behavioral Therapy (CBT)

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy is a widely used, evidence-based approach that focuses on identifying and changing negative thought patterns and behaviors. It’s based on the idea that our thoughts, feelings, and behaviors are interconnected, and by altering one, we can influence the others.

Who is CBT Good for?

CBT is effective for a wide range of mental health issues, including:

• Depression
• Anxiety Disorders
• Phobias
• PTSD
• C-PTSD
• Sleep Disorders
• Eating Disorders

What are the Steps of CBT?

The process of Cognitive Behavioral Therapy follows a few simple steps. These steps collectively help individuals break free from automatic negative thoughts, creating a pathway toward improved mental health and well-being.

Step One: Identify troublesome situations or conditions in your life. 

The first step in CBT is recognizing the specific situations, relationships, or conditions that contribute to your distress. Whether it’s workplace stress, conflict in a relationship, or a persistent health issue, identifying these triggers is crucial. This stage involves reflecting on recurring issues in daily life that elicit strong negative reactions, such as anxiety, depression, or anger. A therapist may ask you to track your mood throughout the day or to journal specific incidents to build an awareness of patterns. 

Step Two: Become aware of your thoughts, emotions, and beliefs about these problems.

Once the troublesome areas are identified, the next step is to recognize how you think, feel, and believe about them. These internal responses often shape your reactions. For instance, a minor disagreement with a friend may cause feelings of rejection, which are tied to deeper beliefs about your self-worth. CBT encourages you to pause and examine what thoughts automatically arise in these situations, as well as the emotions they trigger. This awareness is key to understanding how thoughts influence feelings and behavior.

Step Three: Identify negative or inaccurate thoughts.

In this phase, CBT helps you critically evaluate the thoughts and beliefs that may be distorting your perspective. People often fall into cognitive distortions, such as all-or-nothing thinking, catastrophizing, or overgeneralization, which can amplify distress. For example, interpreting a single bad day at work as a failure in your career. The goal is to identify when your thoughts are negative, irrational, or exaggerated, and to pinpoint their influence on your emotional well-being. By recognizing these patterns, you can begin to challenge them.

Step Four: Reshape negative or inaccurate thoughts.

The final step is actively reshaping these negative or inaccurate thoughts into more balanced and realistic ones. CBT teaches you to ask questions like: “What evidence supports this thought?” or “Am I jumping to conclusions?” The idea is to replace harmful thinking patterns with more constructive alternatives. For instance, instead of assuming “I’m a failure,” you might reframe the thought as, “I had a setback, but I can learn from it.” This reframing leads to healthier emotional responses and more positive behavior changes over time.

 

Dialectical Behavioral Therapy (CBT)

What is Dialectical Behavioral Therapy?

Dialectical Behavior Therapy (DBT) is a comprehensive cognitive-behavioral treatment developed to treat individuals with complex mental disorders, particularly those with chronic negative ideations, urges to self-harm, substance use, and borderline personality disorder.

Who is DBT Good for?

DBT is effective for a wide range of mental health issues, including:

• Borderline Personality Disorder
• Self-harm behaviors
• Suicidal thoughts
• Substance abuse
• Eating disorders
• Post-traumatic stress disorder

What are the Steps of DBT?

DBT has been shown to be particularly effective for individuals with borderline personality disorder and those struggling with self-destructive behaviors. The process of Dialectical Behavioral Therapy follows a few simple steps. These steps collectively help individuals break away from harmful parretns and build habits that can help improve mental health and well-being.

Step One: Mindfulness and focusing on the present moment.

Mindfulness is a core skill in DBT that involves paying attention to the present moment without judgment. It helps individuals become aware of their thoughts, feelings, and physical sensations as they arise, allowing them to observe their experiences without being overwhelmed by them. This practice fosters a sense of grounding and clarity, enabling individuals to respond to situations with intention rather than reacting impulsively. By staying present, mindfulness helps reduce anxiety and rumination about the past or future, cultivating a calm and centered state of mind.

Step Two: Accepting yourself and the situation—distress tolerance.

Distress tolerance is the ability to endure emotional pain and stressful situations without resorting to unhealthy coping mechanisms, like avoidance or impulsive behavior. This skill focuses on acceptance—acknowledging that some discomfort or crisis is inevitable and learning to tolerate it without trying to change it immediately. Techniques like radical acceptance, distraction, and self-soothing allow individuals to navigate difficult moments more effectively, helping them survive emotional crises and maintain control during distressing times.

Step Three: Navigating interpersonal relationships and conflict.

Interpersonal effectiveness involves learning how to communicate clearly and assertively while maintaining healthy relationships and self-respect. This skill teaches individuals how to set boundaries, express their needs, and handle conflict in a way that is both respectful and goal-oriented. By focusing on balancing personal needs with those of others, DBT helps individuals build stronger connections and avoid misunderstandings or resentment. Techniques include practicing active listening, assertiveness, and negotiation strategies that foster positive interactions even in difficult situations.

Step Four: Emotional regulation.

Emotion regulation in DBT is about recognizing and understanding your emotional responses, as well as learning strategies to manage and change them when necessary. This skill involves identifying the triggers for strong emotions, increasing awareness of the physiological and mental aspects of those emotions, and applying techniques to modulate them. By learning to manage overwhelming feelings like anger, sadness, or fear, individuals can avoid emotional outbursts, reduce vulnerability to negative emotions, and enhance their capacity for positive experiences. The goal is not to suppress emotions but to experience them in a more balanced and controlled manner.

 

Make an Informed Choice About Your Mental Health

Understanding the different types of therapy available can empower you to make informed decisions about your mental health care. Whether you’re dealing with trauma, depression, anxiety, or simply seeking personal growth, there’s likely a therapeutic approach that can help.

CBT offers practical strategies for changing thought patterns, and DBT provides comprehensive skills for emotional regulation and interpersonal effectiveness. Remember, therapy is a collaborative process. Don’t hesitate to discuss these different approaches with your mental health provider to determine which might be the best fit for your unique situation and goals. With the right approach and a commitment to the process, therapy can be a powerful tool for improving your mental health and overall well-being! Schedule an appointment at Turning Point Center for Change today and find a mental healthcare strategy that works for you.