Cognitive Behavioral Therapy (CBT)
CBT is a collaborative therapy that helps to identify and explore the link
between your thoughts, feelings, and behaviors. Often, unhelpful ‘vicious’
thought cycles develop, which serve to maintain your problem(s). CBT mainly
focuses on the ‘here and now;’ while past events and experiences
will be considered during therapy, overcoming current difficulties are
at the root of the sessions. Working with your therapist, you will use
CBT to help change unhelpful behaviors, thinking patterns, or both of
these. This approach will also help you to develop practical self-help
strategies to manage and reduce your current difficulties.
You can learn more about CBT here:
Cognitive Analytic Therapy (CAT)
CAT is an integrative therapy that draws upon different psychological models
and theories. This combined approach results in an individualized therapy
with an emphasis on the therapeutic relationship and working together
to make sense of the difficulties you are experiencing. CAT helps to identify
current problems and explores their origins, often about your early life
experiences and relationships. This approach develops your understanding
of learned roles and unhelpful patterns of relating to yourself and others.
During therapy, ‘exits’ from these current patterns are created
that explore how to make positive changes in the present and also move
forward following therapy.
You can learn more about CAT here:
Dialectical Behavior Therapy (DBT)
DBT is an integrative therapy that uses a mix of techniques such as CBT and
mindfulness-based approaches. DBT explores and makes sense of dialectics
(opposing beliefs) that often result in people feeling ‘stuck.’
A common dialectic discussed in DBT relates to accepting yourself as you
are while also considering how to change to improve your wellbeing. One
of the core aims for DBT is to help you better understand and cope with
emotions often found to be overwhelming. DBT utilizes a variety of techniques
to help balance opposing views, reduce overwhelming distress, and develop
skills to achieve a ‘life worth living.’
You can learn more about DBT here:
Narrative Therapy is a respectful and non-pathologizing therapy. It views
the person as separate from the problem and helps to identify ways to
reduce the impact, the problem has on your life. Narrative Therapy is
collaborative and creative approach, with therapeutic conversations guided
by you and what you need. Together, you and your therapist will explore
stories about your life, their meaning, and the impact they have had.
These conversations will include positive stories and difficult stories
you have experienced, and will also explore alternative stories where
the problem’s influence has been reduced.
You can learn more about Narrative Therapy here:
Solution Focused Therapy (SFT)
SFT is a goal-focused and solution-building approach that focuses on your
future hopes rather than exploring your problems and how they have developed.
SFT will help you to consider your current strengths and the successes
you have had in reducing the impact of the problem(s). SFT aims to help
you feel more hopeful about the future. During therapy, you will be encouraged
to focus on your ‘preferred future’ and supported to strengthen
the strategies you have to ensure you achieve your goals.
You can learn more about SFT here:
Acceptance and Commitment Therapy (ACT)
ACT is a form of cognitive behavior therapy that utilizes a number of different
techniques to enhance psychological wellbeing. Key messages in ACT relate
to accepting what cannot be changed and committing to action to make a
life worth living. The objective of ACT is not to eliminate or alter difficult
feelings but instead encourage people to develop a more accepting and
compassionate relationship with their experiences. Mindfulness techniques
are an integral part of ACT and help to be present with the moment and
promote more awareness and control over negative thoughts and feelings.
You can learn more about ACT here: