Hey Wellbeing Warriors , are you looking to decide which type of therapy would suit you ? Lots of people go into talk therapy with out knowing what styles of therapy there are or what would suit them and their issues or circumstances .
The most common evidenced based talk therapy is Cognitive Behavioural Therapy. It’s our general go to as a counsellor as it has the most historical evidential background of all the modalities and has huge success with lots of different people from different walks of life.
The other talk type is Dialectical Behavioural Therapy which was developed by a psychologist called Marsha Linehan . There are a lot of similarities and sometimes we may not know which path to go down with our client until we have got to know them a little better or if they already have a diagnosis like Borderline Personality Disorder ,Major Depressive Disorder or Generalised Anxiety Disorder
The best way to decide would be to do some research by starting with your own particular cluster of symptoms . Its also about what resonates with you also . Here is a list of what Cognitive Behaviour Therapy has been shown to be successful for .
Cognitive Behavioural Therapy (CBT)
CBT is generally best for:
- Depression
- Anxiety disorders
- Phobias
- Post-Traumatic Stress Disorder (PTSD)
- Obsessive-Compulsive Disorder (OCD)
- Eating disorders
- General stress management
With Dialectical Behavioural therapy
Dialectical Behavioural Therapy (DBT)
DBT is generally best for:
- Borderline Personality Disorder (BPD)
- Chronic suicidal thoughts or self-harming behaviour
- Emotion regulation issues
- Severe mood swings
- Interpersonal relationship problems
- Substance abuse
Key Differences:
- Focus:
- CBT: Concentrates on identifying and changing negative thought patterns and behaviours. It is structured goal orientated
- DBT: Emphasizes emotional regulation, distress tolerance, and interpersonal effectiveness, along with mindfulness.
- Techniques:
- CBT: Uses techniques like cognitive restructuring, exposure therapy, and skills training.
- DBT: Combines standard CBT techniques with mindfulness, acceptance strategies, and specific skills training in areas such as distress tolerance and emotion regulation.
- Structure:
- CBT: Typically involves structured sessions with specific goals and homework assignments.
- DBT: Includes individual therapy sessions, group skills training, and phone coaching for support between sessions.
Steps to Decide:
- Identify your main issues: Are you dealing with anxiety or depression, or are your problems more about emotional regulation and self-harm?
- Consider your preferences: Think about whether you prefer a more structured approach (CBT) or one that incorporates mindfulness and acceptance (DBT).
Choosing between Cognitive Behavioural Therapy (CBT) and Dialectical Behaviour Therapy (DBT) depends on the specific issues you’re facing and what you hope to achieve in therapy. Here are some guidelines that might help you decide:
- Focus: CBT is centred on identifying and changing negative thought patterns and behaviours. It’s structured and goal oriented.
- Approach: CBT involves recognizing and challenging distorted thoughts and beliefs and learning practical strategies to modify them.
Dialectical Behaviour Therapy (DBT)
- Focus: DBT is a form of CBT that emphasizes balancing acceptance and change. It integrates mindfulness practices and focuses on emotion regulation, distress tolerance, interpersonal effectiveness, and mindfulness.
- Approach: DBT involves individual therapy, group skills training, phone coaching, and therapist consultation teams. It aims to build skills in four key areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
A CBT exercise for example would be :
I want you to start catching your negative thoughts and writing them down, then I want you to reframe that negative thought into something more positive or neutral
e.g I am always stuffing up. I will get the sack at work.
Reframe : I didn’t get that right , that’s ok I just need to ask for help , go slower and understand that everyone makes mistakes . I will learn from this .
A DBT exercise would be :
Having a huge emotional meltdown – I am feeling very triggered right now , its ok , I can sit with this uncomfortable feeling. I am going to be ok, this will pass. I just need to breathe through it . I’m safe.
Consult a Professional: Speak with a mental health professional who can help you determine which approach might be more effective for your situation. A professional will be able to take you through the exercises, guide you and practise with you .
Best of luck and good for you taking care of your mental wellbeing !