Part 1 of 2 (read Part 2 of 2 here)
Starting therapy is a very personal choice. Working with a therapist can help people from all walks of life, from those who have just had their first encounter with depression, to those with a history of toxic relationships, to those who may have felt fantastic every day of their lives until they experienced a life-changing trauma or loss.
Whether you’re already thinking about what kind of therapy is right for you or still wondering if you should try it, it can be overwhelming to face all of your options. Having information about the resources available to you can help.
Here’s a break down of some of the most well-known types of therapy and potential pros and cons of each. Check out CBT, DBT, and ACT explained below:
CBT: Cognitive Behavioral Therapy
This type of therapy emphasizes teaching how thoughts, feelings, and behaviors are interrelated and can lead to symptoms of mental illness.
pros:
extensive psychoeducation about thinking mistakes
direct focus on identifying core beliefs that affect behavior
good for patients with social anxiety, specific phobias, panic attacks, major depression, OCD, insomnia
can help build motivation and provide concrete solutions to daily problems and stressors
cons:
focus on symptom reduction rather than improvement in overall quality of life
symptom reduction has been shown to be short-term
not as helpful for patients with multiple/complex diagnoses
not as helpful for patients with emotion dysregulation
can be distressing in the short-term
miscellaneous:
worksheet/homework based
time-limited
structured, therapist may set agenda
DBT: Dialectical Behavioral Therapy
This type of therapy emphasizes acceptance of negative emotions and experiences while working on developing coping and self-regulation skills.
pros:
focus on emotion regulation
builds capacity for mindfulness and self-observation skills
provides practical solutions for distress tolerance
teaches ways to be interpersonally effective
good for BPD (borderline personality disorder), those who self-harm
cons:
difficult to find specialists who teach effectively
not widely available on outpatient basis
requires long-term self-monitoring and impulse control and can be difficult to maintain
can be expensive
miscellaneous:
structured and skills-based with weekly agenda
worksheet/homework based
time-limited
often in group format
ACT: Acceptance and Commitment Therapy
This is a form of therapy that emphasizes creating a meaningful life based on one’s values, rather than on temporary feelings and thoughts.
pros:
good for OCD and other anxiety disorders
helpful use of metaphors
encourages action in alignment with values
focus on developing self-awareness and self observation
cons:
can be distressing in the short-term
difficult to find specialists
can be highly technical and hard to understand
requires long-term self-monitoring and can be difficult to maintain
My next post covers more traditional 'talk therapy' and discusses prolonged exposure, psychodynamic, family/couples, and group therapy.
about the author
My passion is helping people connect with their most authentic selves. Through this blog, I hope to offer resources to demystify psychotherapy and encourage you to think about your mental wellness.
In my integrative psychotherapy practice in Echo Park, my mission is to support you in finding your best self and living an examined life.