If you’re considering psychotherapy or online therapy, you may have already seen the surprisingly wide range of options. While some strategies are more effective in certain situations, others might be useful for a variety of problems.
You’ll engage with a qualified mental health professional while in therapy. Each session will be different depending on your therapist’s chosen techniques and the problems you want to work on. Expect to spend some time talking about how tough conditions, feelings, and behaviors impact your life. This will probably need processing some upsetting memories or thoughts. Even if it could be challenging at the moment, the outcome is typically a happier, more meaningful life.
Here are some typical forms of therapy:
1. Cognitive-behavioral therapy:
A short-term behavioral treatment is cognitive-behavioral therapy (CBT). It helps with problem-solving. The link between beliefs, thoughts, and feelings and the subsequent behaviors is another aspect of CBT. People learn through CBT that how they perceive a situation has a direct impact on how they react to it. In other words, a person’s behaviors and actions are influenced by their cognitive processes.
The therapeutic method of cognitive behavioral therapy is not unique. Instead, it is a collective word for a number of therapies. The therapeutic approaches used in these treatments are quite similar. Cognitive therapy, dialectical behavior therapy, and rational emotive behavior therapy are included in the group.
2. Dialectical behavior therapy
A comprehensive cognitive behavioral therapy is dialectical behavior therapy (DBT). It tries to help those who respond poorly to other therapeutic models or do not improve at all. In this course of treatment, problem-solving and acceptance-based techniques are focused. It functions inside a framework of dialectical techniques. Dialectical processes, such as those that combine notions such as change and acceptance, are referred to by this word.
People in therapy are accepted and supported by certified DBT practitioners. Many of the individuals they work with have illnesses that are deemed “difficult to treat.” They strive to create methods for achieving objectives, enhancing wellbeing, and bringing about long-lasting positive change.
3. Rational emotive behavioral therapy
Albert Ellis developed rational therapy, later known as rational emotive behavioral therapy (REBT), in 1955. It served as the foundation for cognitive-behavioral therapy as we know it today. The foundation of REBT is the notion that our thoughts have a significant impact on how we feel. As suggested by the name, this type of treatment promotes the growth of rational thinking to support appropriate emotional expression and behavior.
4. Person-centered therapy (Rogerian therapy)
Carl Rogers pioneered person-centered therapy in the 1940s. A nondirective, empathic approach that empowers and motivates the client in the therapeutic process has replaced the conventional model of the therapist as an expert in this sort of treatment. The therapy is built on Rogers’ theory that every person aspires to and is capable of realizing their own potential. The field of psychotherapy and many other fields have greatly benefited from the introduction of person-centered therapy, commonly known as Rogerian therapy.
5. Exposure Therapy
A behavioural therapy called exposure therapy is used to help patients manage uncontrollable phobias. A person is gradually exposed to the situation that distresses them through a variety of systematic ways. Exposure therapy aims to provide a safe environment where a person can enhance their quality of life by lowering anxiety and avoiding feared circumstances.
6. Narrative Therapy
By separating a person from their problem, narrative therapy is a form of therapy that encourages individuals to rely on their own abilities to minimize challenges in their life. Personal experiences throughout life form a personal narrative. These narratives are the stories that we tell ourselves. They are given meaning by people, and those narratives assist in defining an individual. In order to assist people find their life purpose, narrative therapy harnesses the power of these stories. This is frequently accomplished by giving that person the narrator position in their own story.
7. Psychodynamic therapy
“Psychodynamic therapy” refers to the psychological interpretation of mental and emotional processes. It is based on traditional psychoanalysis and incorporates self psychology, ego psychology, and object relations. It was created as a shorter, more straightforward replacement for psychoanalysis. The goal of psychodynamic therapy is to examine the origins and development of psychological processes. It aims to lessen symptoms and enhance people’s lives in this way.
Hypnosis, an altered state of consciousness caused on by little more than the power of suggestion, is utilised in hypnotherapy to aid in the facilitation of behavioural and emotional transformation. Clients can enter a trance-like condition by using auditory, visual, or other perceptual stimuli, by a skilled hypnotherapist. When someone is hypnotised, they become significantly more suggestible, which makes it simpler to talk about memories, gain understanding, and change behaviour.
9. Acceptance and commitment therapy (ACT)
In order to help people live and behave in ways that are compatible with their values while also increasing psychological flexibility, acceptance and commitment therapy (ACT) emphasizes mindfulness skills.
ACT practitioners assist clients in identifying the difficulties that come from trying to suppress, manage, and control their emotional experiences. People may better accommodate values-based acts that boost well-being by becoming aware of and resolving these challenges.
10. Solution-Focused Brief Therapy (SFBT)
Instead of emphasizing a person’s past experiences, solution-focused brief therapy (SFBT) concentrates on their current and future situations and aspirations. The symptoms or problems that led a person to seek treatment are often not addressed in this goal-oriented approach.
Instead, a skilled therapist helps persons receiving therapy to create a vision for the future and provides support as they identify the knowledge, tools, and capabilities required to realize that vision.
12. Emotional Freedom Technique (EFT)
Using the groundbreaking Emotional Freedom Technique (EFT), patients can recover from both physical and emotional illness and pain. This type of acupuncture stimulates energy centres on the body using the fingertips rather than needles. This technique, created by Gary Craig, is simple to learn and usable almost everywhere. The theory behind this therapy is that “a disruption in the body’s energy system is the root of all negative emotions.”
13. Expressive Arts Therapy
Similar to its cousins drama therapy and music therapy, expressive arts therapy is a multimodal therapeutic method. The use of writing, theatre, dance, movement, painting, and/or music are all examples of expressive arts therapy. When someone uses expressive arts therapy, a trained therapist will encourage them to use images, sounds, explorations, and interactions with art processes to explore their feelings, reactions, and insights. The ability to create art is not necessary for someone to use or gain from expressive arts therapy.
14. Gestalt therapy
Gestalt therapy is an experiential and humanistic form of therapy that was initially created as an alternative to traditional psychoanalysis in the 1940s by Fritz Perls, Laura Perls, and Paul Goodman. Gestalt therapists and their patients develop awareness, independence, and self-direction using creative and experiential strategies. Gestalt refers to a “character” or “essence” and is derived from the German term for shape or form.
15. Ego state therapy
The foundation of ego state therapy is the notion that a person’s mind is made up of various distinct individuals or egos, such as the wounded child or the controlling personality. It is built on psychodynamic psychotherapy and employs strategies that are common in family and group settings. Psychotherapists John G. Watkins and Helen Watkins, experts in hypnosis, dissociation, and multiple personalities pioneered ego state treatment first. Despite the fact that ego state therapy is very new—it has only been practiced for roughly 25 years—many studies have demonstrated its efficacy in treating a range of disorders, including posttraumatic stress.
The name “logotherapy” comes from the Greek word “logos,” which signifies “meaning,” and “therapy,” which is described as the treatment of a disorder, ailment, or maladjustment. The theory was developed by Viktor Frankl and is based on the idea that everyone is driven to find meaning in their lives. Logotherapy is the pursuit of that meaning. Frankl’s firsthand experiences of pain and loss in Nazi concentration camps had a significant impact on his views.
17. Guided Therapeutic Imagery
Premised on the notion of the mind-body connection, guided therapeutic imagery is a practice whereby mental health professionals assist people in therapy to concentrate on mental images in order to create sensations of calm. The interplay between the body and the mind is supported by research on the mind-body connection as a key element in a person’s general health and well-being. Through guided therapeutic imaging, one can use their imagination to enhance both their emotional and physical well-being.
18. Animal-assisted therapies (AAT)
The use of animals in psychotherapy is known as “animal-assisted therapies” (AAT), and it emphasises the connection that is formed between humans and animals. When a person’s bond with a therapy animal develops, it frequently leads to emotional healing and constructive psychological change.
Professionals frequently support the use of animals in psychotherapy because they may evoke a wide range of comforting feelings, and many people who need help are receptive to the thought of taking care of another living being.
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