Decoding Therapy: How to Know What Therapy Modality is Right for You

If you’re searching for a therapist and browsing profiles, you more than likely will come across some acronyms like ACT, DBT, or IFS. Or maybe your doctor recommended you seek out a therapist who does CBT. Or you saw a social media influencer post about their groundbreaking EMDR therapy. But what does all this mean? Isn’t all therapy the same? Or isn’t it? Help!

No, all therapy is not the same! And while all of these acronyms and terms can be confusing, they are all different types of therapy modalities. So, how do I know which modality is right for me? Keep reading and we will help you to decode some of the common therapy terms you might see thrown around and help you to know which is the right fit for you. Many therapists specialize in treating a certain population and certain group of diagnosis and they typically use a couple different modalities when treating their clients, depending on why the individual is seeking therapy. In this article we will discuss 5 common therapy modalities: CBT, DBT, ACT, IFS and EMDR, and what they treat so that you can feel confident in finding the therapy that is right for you.

The first modality on the list is CBT, also known as Cognitive Behavioral Therapy. CBT is based around the principle that our thoughts, feelings, and behaviors are interconnected and influence each other. Due to this connection, by challenging our thoughts and modifying our behaviors we change the way we feel, therefore improving our mental health. CBT therapists focus on the here and now, addressing current challenges as opposed to exploring the past. CBT is structured and goal oriented in nature and often involves homework for the client to work on between sessions. CBT helps clients to increase their self-awareness and learn skills to challenge or reframe unhelpful thinking patterns and behaviors. While intended to be a shorter term therapy, CBT may also be used in long term therapy in conjunction with other types of treatment. CBT is mainly used to treat Depression and anxiety disorders and can be used to treat both adults and children.

Next we have DBT or Dialectical Behavior Therapy. DBT, while originally developed to treat borderline personality disorders, is a treatment modality that is used to treat anyone with difficulty regulating emotions. Therefore, it can be suitable treatment for depression, anxiety, bipolar disorder, self harm and suicidality, in addition to personality disorders. DBT is a skills based therapy that focuses on 4 modules: mindfulness, distress tolerance, emotion regulation, and Interpersonal effectiveness. When implemented, these various skills can help an individual to “live a life worth living”. DBT is designed to target undesirable behaviors by implementing the skills learned in each module. DBT was originally designed to consist of group therapy and individual therapy, however many therapists may teach DBT skills in individual therapy without recommending a group. DBT is best suited for treating adults and teens.

ACT, or Acceptance and Commitment Therapy, is designed to help people accept what is out of their control, while committing to actions that are aligned with their values, therefore improving their life. ACT therapy blends the use of mindfulness skills with behavior change strategies. Rather than trying to get rid of painful thoughts and feelings, ACT focused on accepting that these are a part of life, and by changing your relationship with your pain you can relieve some of your distress. There are 6 core processes that are a part of ACT treatment, which are: 1) Cognitive diffusion, 2) Acceptance, 3) Contact with the Present moment, 4) Self as Context, 5) Values, and 6) Committed Action. These various processes help with moving us toward acceptance and acting in accordance with our values to reduce distress. ACT can be used to treat a wide range of issues including anxiety, depression, Obsessive Compulsive Disorder (OCD), substance use, chronic pain, or general life dissatisfaction. Generally intended for treating adults, principles of ACT therapy can be used with children and teens as well.

IFS, or Internal Family Systems, is a type of therapy that views the mind as being made up of different parts, functioning like an inner family. IFS is built on the concepts that: 1) We all have multiple parts inside of us with their own feelings, thoughts and role, and 2) we all have a core Self that, when accessed, can help to heal and lead our inner system. According to IFS, the types of parts include Exiles, which are hurt, wounded, parts that carry pain, trauma, fear, etc.; Managers, which are protective and try to control your life to prevent feeling the pain of exiles; and Firefighters, which are reactive parts that jump in when exiles are triggered. IFS is an insight oriented therapy, with the goal to understand, heal, and bring balance to our parts, as opposed to getting rid of them. Healing happens in IFS when the Self is able to connect with wounded parts, helping  to unburden their pain. IFS is used for treating trauma, emotion dysregulation, anxiety, and individuals wanting to increase self-understanding. IFS is typically used to treat adults, but can be modified for treating children and teens.

Finally, EMDR stands for Eye Movement Desensitization and Reprocessing. EMDR was designed to treat trauma in a way that helps the brain reprocess traumatic memories. When something traumatic happens the brain may process it in a way which results in it getting “stuck”, causing it to continue coming back in flashbacks, anxiety, body sensations, nightmares, etc. After EMDR treatment, the memory of the trauma will still be there, but it will feel distant, like something that happened in the past, rather than something that you are still reliving. EMDR treatment involves recalling a specific traumatic memory, and the negative thoughts or feelings linked with it, while using bilateral stimulation (such as side to side eye movements, or tapping). Then positive beliefs (such as “I am Safe”) are reinforced to replace the negative ones. When done successfully, the client will notice a clearing of tension or the distressing emotions. EMDR does not require talking in depth about trauma, nor does it attempt to change your thoughts, but rather helps the brain to integrate information in a way that promotes healing. EMDR is typically a time limited treatment for treating trauma or PTSD, that is recommended for adults. There is a modified protocol of EMDR that is used for treating children and teens.

We hope that this has helped to decode and bring some clarity to the different types of therapy that are out there. Some therapists may use one or a combination of these modalities, and you can always clarify with a therapist what modality they use to ensure that it will be a good fit for you. Although these modalities are different they are all evidenced based treatments that are effective in helping individuals heal from mental illness and trauma, and lead happier and healthier lives. If you would like to get started working with a therapist who implements one of these modalities visit www.mindandbodytc.com or give us a call at 919-791-5611.