Today I spent time reading countless different recipes for macaroni and cheese. All of them were for the same dish, but each unique in their own way, and every one of them was someone’s favorite recipe. Just as there was a different kind of mac ‘n cheese for each person, there are also different types of talk therapies for each person’s needs. Finding the right talk therapy can be just as important as finding the right medication. Also, knowing what type of therapy you think will work for you can help direct you to a therapist who will best fit your wellness goals.
CBT* (cognitive behavioral therapy) focuses on identifying and replacing negative thought patterns. By replacing those negative thought patterns, it thereby enables positive behavior changes. Feelings of defeat with thoughts of never being able to do anything right can be realized as such and replaced with “based on my prior experiences I was able to do this by…” positive thoughts. According to NAMI (National Alliance on Mental Illness): “Oftentimes someone being treated with CBT will have homework in between sessions where they practice replacing negative thoughts with with more realistic thoughts based on prior experiences or record their negative thoughts in a journal.” – See more at: nami.org
DBT* (dialectical behavior therapy) is an offshoot of CBT. The major difference being DBT emphasizes the acceptance of thoughts, feelings, or behaviors instead of being uncomfortable with them. It was developed to treat those with suicidal thoughts or tendencies, working to take the stigma out of such internal thoughts. Incorporating mindfulness and meditation techniques, it promotes power to accept and release thoughts while making efforts to change behavioral patterns. Similar to CBT, there is continuing work between therapy sessions to identify and cope with thoughts and feelings. Yes, this means homework. Successful DBT treatments will improve coping skills leading to less frequent and less severe dangerous behaviors.
Similar to DBT is ACT* (acceptance and commitment therapy). Also based on mindfulness, the techniques used in therapy sessions are different. ACT works to help separate how you feel from who you are. Instead of saying “I’m bi-polar”, it teaches you to think “I’m feeling depressed today because…”.
EMDR* (eye movement desensitization and reprocessing therapy) uses techniques to desensitize feelings associated with certain memories. It has been used to treat PTSD in particular. These emotional changes are accomplished with repetitive back and forth eye movements for 20-30 seconds while recalling the traumatic event. While alleviating the emotional distress of the event, it also allows you to apply new cognitive insight to the situation. “EMDR therapy shows that the mind can in fact heal from psychological trauma much as the body recovers from physical trauma.” – See more at: emdr.com
These are just a sampling of types of treatments therapists can incorporate into talk therapy sessions. For more types or detailed information, please see nami.org or reach out to your current therapist. Providing feedback to your therapist on what you feel will (or will not) help you in your road to wellness, will also help him or her to help you. Our brains are like snow flakes; there isn’t one magic pill or one type of treatment that is right for everyone. We must work the puzzle everyday to complete it.
*These are summaries of complex treatments by a non-medical professional. As always, please consult with your mental health practitioner