With the United States facing a mental health crisis, understanding the different services provided by mental health professionals is crucial. In 2021-2022, it was found that 23% of adults experienced a mental illness, which is equivalent to nearly 60 million Americans.
Data from the Centers for Disease Control and Prevention (CDC) also reveal that youth mental health is in a dire state. Youth and young adults (aged 10-24) account for 15% of all suicides; it is also the second leading cause of death for this age group.
Talk therapy, also known as psychotherapy, is an effective strategy for combatting these rising mental health statistics. Talk therapy involves psychotherapy sessions with a licensed psychologist, counselor, or social worker with a Masters in Social Work online.
If you’re interested in talk therapy, it’s understandable if you find trying to decide between the different options overwhelming. This article covers each type of talk therapy and breaks them down so you can be better informed when it comes to mental health care.
Cognitive Behavioral Therapy (CBT)
Cognitive behavioral therapy is a form of talk-based psychological treatment that has been demonstrated to be effective for a range of problems, including depression, anxiety, substance abuse disorders, and eating disorders.
Cognitive behavioral therapy treatment consists of making an effort to change thinking patterns. The therapy is based on a few core principles, which include:
- Psychological problems are based, in part, on faulty or unhelpful ways of thinking.
- Psychological problems are, in part, based on learned patterns of unhelpful behavior.
- People who are living with psychological problems can learn better ways of coping, which can relieve symptoms and improve quality of life.
In short, CBT is based on the idea that psychological problems develop due to negative thinking patterns and the unhelpful behavior that stems from them. Fortunately, because they’re learned behaviors and thought patterns, they can be unlearned and changed.
Cognitive behavioral therapy works by collaborating with a mental health professional to identify these problematic thinking patterns and unhelpful behaviors and then implementing strategies to change them.
One of the main goals of CBT is to provide the individual with the tools and skills to ‘be their own therapist’. So, when they are experiencing negative thoughts, they can unpack them, question them, and reevaluate them into something more positive.
Dialectical behavioral therapy (DBT)
Dialectical behavioral therapy is a type of cognitive behavioral therapy. Similarly, the goal is to help people change unhelpful ways of thinking and behaving and to accept themselves as they are.
The main difference between cognitive behavioral therapy and dialectical behavioral therapy is the end goal. CBT focuses on identifying and changing negative thought patterns, whereas DBT focuses on emotional regulation and self-acceptance.
Dialectical behavioral therapy is useful for people living with borderline personality disorder (BPD) or those who have trouble regulating their emotions. DBT usually involves weekly sessions, where the individual will learn:
- Mindfulness
- Distress tolerance
- Emotional regulation
- Interpersonal effectiveness
Psychodynamic therapy
Psychodynamic therapy is a holistic approach to talk therapy that can be traced back to Sigmund Freud. Where CBT emphasizes the connection between thoughts and actions, psychodynamic therapy focuses on encouraging clients to better understand how their lived experiences impact their current functioning.
Psychodynamic therapy is based on the following principles:
- Understanding how the past influences the present.
- How unconscious motivations, like social pressure and biology, can affect behavior.
- ‘Freeing’ people from their pasts so they can live a better future.
- How experiences can shape personality and affect an individual’s response to that experience.
Psychodynamic therapy can be utilised in a range of situations. It can work with individuals, couples, families, and in group therapy.
Experts report that psychodynamic therapy can improve people’s lives by helping them address issues with avoidance, improve their understanding of relationship dynamics, and strengthen their self-understanding to beat self-defeating cycles.
Humanistic therapy
Humanistic therapy is a form of talk therapy that focuses on a person’s individual nature. A humanistic therapy approach aims to consider the whole person, especially taking into account their positive characteristics and potential for growth.
In a humanistic therapy session, the therapist focuses on the here and now instead of past experiences like psychodynamic therapy. The therapist also seeks to provide an atmosphere of complete support and empathy, letting the client share their thoughts and feelings in a judgment-free environment where they feel validated and heard.
Which talk therapy is right for you?
When it comes to deciding which type of talk therapy is best for you, it’ll depend on your mental health and current situation. Before commencing any talk therapy, you should always seek the advice of a mental health professional—they’ll be able to recommend treatment tailored to your personal beliefs and point you in the right direction.
