Different strokes for Different folks: therapeutic interventions explained - Sherri Behr
Therapy can be a highly effective tool for working through difficult times. It can also be overwhelming trying to figure out where to start and what to expect once you take those important first steps. In a nutshell, therapy is a tool for personal growth, regardless of whether you’re dealing with specific mental health issues such as anxiety, depression or trauma, or need support to get through a particularly rough patch. For more information, see the blog post “What is Therapy and How to Get Started”.
There are a lot of therapeutic approaches, also known as interventions or modalities. Some are suitable for a wide range of clients, while others are more specialized. However, not every intervention works for every client. Therapy is not “one size fits all”. Figuring out the right approach should be a conversation between you and the therapist and tailored to the person and whatever challenges they face. The following is a brief overview of some of the most common interventions to help you make informed decisions about your care. Talk to your therapist about what approach might be most suitable for you, taking into consideration your specific goals, personality and the issue you’re facing. Regardless of the modality you go with, it should be an evidenced-based approach.
Cognitive Behavioral Therapy (CBT): a structured, time-limited intervention that focuses on identifying and changing negative or maladaptive thought patterns and behaviors. It helps you identify and recognize distorted thoughts, then learn to replace those thoughts with more realistic, adaptive ones; for example, if you struggle with the belief that you’re not good enough, CBT can help you challenge it by asking yourself what evidence there is to support it. CBT tends to be a good option for those who are motivated, willing to work on “homework” outside of therapy and have specific, targeted goals in mind. It’s one of the most well researched modalities and has spawned several generations of other therapies
Dialectical Behavior Therapy (DBT): incorporates mindfulness and acceptance strategies and is particularly suited for people who struggle with intense emotions or self-destructive behaviors. DBT teaches skills in four main areas: mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness, with the goal of balancing acceptance with change. DBT validates emotions without judgment while working towards practical behavioral changes.
Person-Centered Therapy: a client-centered approach that emphasizes empathy, unconditional positive regard (accepting and valuing the person) and active listening. Person-Centered Therapy supports the concept that a client can heal themselves when provided with the opportunity, and aspects are often incorporated into other modalities of therapy. Therapists help clients explore their feelings and experiences, without judgment.
Narrative Therapy: focuses on the “narratives” that people tell themselves about events or situations, then seeks to reframe those stories in a way that empowers the client. Narrative therapy encourages people to distance themselves from the problem and helps “rewrite” the perspective. For example, someone who has survived an abusive relationship might be encouraged to reframe to think of themselves as strong and resilient rather than beating themselves up for staying in the relationship.
Acceptance and Commitment Therapy (ACT): combines aspects of mindfulness with behavioral therapy. The core idea is to help individuals accept their thoughts and feelings, then commit to act in accordance with their values. There are six core components within ACT: acceptance (accepting that even uncomfortable emotions are normal and fall within the full range of the human experience), cognitive defusion (creating distance from thoughts), “self as context” (acknowledging the difference between “I’m a failure” and “I made a mistake”), mindfulness (focusing on the present without judgment), values clarification and committed action (aligning behaviors with those ideals that are a priority to you).
Eye Movement Desensitization and Reprocessing (EMDR): uses bilateral stimulation (ie, tapping) to help clients process trauma. Developed by Francine Shapiro in the 1970’s, EMDR helps clients move though “stuck” memories, The therapist helps build coping skills, then guides the client through the process of recalling distressing memories, while tapping or following a visual cue. See the blog post “An Introduction to EMDR: Understanding its Benefits for Trauma Healing” for more information or talk to your therapist to see if EMDR might be appropriate for you.
Whatever you decide, the most effective therapy is the one that helps provide the tools you need, and that helps you feel supported and understood. Research shows that the therapeutic relationship – the trust and connection you build with the therapist – is just as important as the interventions used. Taking steps to make changes in your life can be scary. It’s also courageous and necessary for growth.
