Understanding different forms of therapy.

CBT. RTT. ACT. NLP?!?

One of the questions many clients ask is?‘what do these approaches even mean’? Unless you’re trained in an approach or perhaps have been in therapy before, learning about these approaches and then basing your healing journey on this information can be daunting. So, to help you get the basics, I’ve put together information from a number of sources on a few different kinds of therapeutic modalities and where they have been shown to be effective.?

Even if a therapist favours one or two frameworks/approaches/modalities in their work, most will practice from an integrative approach - drawing from various modalities based on the needs of the client.

There are many more approaches than listed here but remember that, more than anything else, a trusting relationship between you and your therapist is the main factor contributing to therapeutic success.?

Let's start with the one that most clients ask me about...

Cognitive Behavioural Therapy (CBT)

Cognitive behavioural theory stems from the idea that people are characterized by how they think about the world - that the way they think and interpret events leads to emotional responses. Goals of CBT include 1) the promotion of self-awareness and emotional intelligence by helping clients to “read” their emotions; 2) to distinguish healthy from unhealthy feelings and 3) helping clients understand how distorted perceptions and thoughts contribute to painful feelings. CBT is an evidence based therapy with years of research supporting its efficacy for many different psychological concerns (Hembree et. al, 2003). CBT can be very structured and will have you doing worksheets, activities, keeping logs. I use it in a more unstructured, conversational way. Both are effective and has more to do with what you want.

Mindfulness Based Cognitive Behavioural Therapy (MBCBT)

Mindfulness-based cognitive therapy is an approach to psychotherapy that uses cognitive behavioural therapy methods in collaboration with mindfulness and meditative practices. It was originally created to address recurrent depression but MBCBT is also beneficial for people seeking treatment for a wide range of mental health concerns. It can help people better understand and manage their thoughts and emotions in order to achieve feelings of calm and less stress. Mindfulness can help us learn to respond to situations rather than react to them thus creating better outcomes in our daily interactions (www.goodtherapy.com).

Clinical Hypnosis

This is nothing like being on stage and quacking like a duck! Hypnotherapy is guided hypnosis, or a trance-like state of focus and concentration achieved with the help of a clinical hypnotherapist. This trance-like state is similar to being completely absorbed in a book, movie, music, or even one's own thoughts or meditations and is very different from what we know as hypnosis for entertainment. In this state, clients can turn their attention completely inward to find and utilize the natural resources deep within themselves that can help them make changes or regain control in certain areas of their life. Hypnotherapy can be used to treat anxiety, depression, phobias, substance abuse including tobacco, undesirable spontaneous behaviors, and bad habits (https://hypnosis.bc.ca/).

Rapid Transformational Therapy

Rapid Transformational Therapy? (RTT?) uses a combination of hypnosis in combination with CBT, Neurolinguistic Programming (NLP) and other traditional therapeutic approaches to access the subconscious mind and the root cause of your concern. ?Using the brain’s capacity for neuroplasticity, limiting beliefs, negative self talk and unwanted behaviours are replaced with new empowering ones. I’ll be honest, I wasn’t sure what I thought of this approach but the more I use it with clients, the more amazed I am at how quickly we can move through sessions and my clients are able to find relief and better living. For more information on RTT you can click here https://rtt.com/whatisrtt/ or you can book a complimentary consult with me (link at the end of article).

Compassion Focussed Therapy (CFT)

Compassion-Focused Therapy (CFT) helps those who struggle with the shame and self-criticism that can result from early experiences of abuse or neglect. CFT teaches clients to cultivate skills in compassion and self-compassion, which can help regulate mood and lead to feelings of safety, self-acceptance, and comfort. The technique is similar to MBCT and has been shown to effectively treat long-term emotional problems including anxiety disorders, mood disorders, personality disorders, eating disorders, hoarding disorder, and psychosis by addressing patterns of shame and self-criticism, which can significantly contribute to mental health issues (www.psychologytoday.com).

Solution Focussed Brief Therapy (SFBT)

Solution-Focused Brief Therapy (SFBT) concentrates on finding solutions in the present time and exploring a client’s hope for the future to find quicker resolutions to their concerns. As the name suggests, SFBT is future-focused, goal-directed, and focuses on solutions, rather than on the problems that brought clients to seek therapy. This type of therapy works well for clarification and understanding on where we are now and where we want to go without delving into our past history (https://solutionfocused.net/).

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) encourages people to embrace their thoughts and feelings rather than fighting or feeling guilty for them. ACT develops psychological flexibility and is a form of behavioural therapy that combines mindfulness skills with the practice of self-acceptance. By recognizing and addressing these challenges, individuals can become better able to make room for values-based actions that support well-being. Using the principles of ACT, clients work towards living a life of values rather than reaching finite goals which is key when working with people going through life transitions (https://www.actmindfully.com.au/).?

Multicultural and Social Justice Framework

Using this framework we acknowledge that issues that arise for minority groups, such as oppression, racism, and marginalization, are relevant and recognized. Though race, ethnicity, religion, gender identification, income, disability, or other social factor falls outside of the majority is acknowledged, the therapist is careful not to fall into stereotypes and brush every person with the same broad stroke and puts more emphasis on individualism than in some traditional therapy settings that take a more universal approach. Multicultural therapy is a form of talk therapy, but it may be combined with therapies that involve other activities, such as art or music (Zaker & Boostanipoor, 2016).

Trauma Informed Therapy

Trauma-informed care recognizes the impact of experiences that threaten a person’s sense of safety and wellbeing. Counsellors using this approach are aware of the complex impact of trauma (any perceived trauma) on a person’s suffering and how it shapes a person’s efforts to cope. A trauma-informed approach integrates a thorough knowledge of this impact into every aspect of treatment. It also means that any person or organization that works with this perspective makes emotional and psychological safety a priority for the people they serve. Trauma isn’t about the event itself but the impact that the event has had on the individual (https://brickelandassociates.com/).

Narrative Therapy

Narrative therapy is a form of counselling that views people as separate from their problems. This allows clients to get some distance from the issue to see how it might actually be helping them, or protecting them, more than it is hurting them. With this new perspective, individuals feel more empowered to make changes in their thought patterns and behaviour and “rewrite” their life story for a future that reflects who they are, what they are capable of, and what their purpose is, separate from their problems. Those who define themselves by their problems, whose lives are dominated by such feelings as “I am a depressed person” or “I am an anxious person” can learn to see their problem as something they have but not something that identifies who they are (https://narrativetherapycentre.com/).

For a more comprehensive list and detailed description of these and many more types of therapeutic approaches you can check out these sites:

• https://www.psychologytoday.com/ca/types-of-therapy
• https://www.goodtherapy.org/learn-about-therapy/types

Be open to trying different approaches but also do not be afraid to say if you like or don't like something your therapist is doing. You always have the right to say no, try something different or try out a different therapist. I cannot stress enough that relationship is the number one factor that you should be considering. It doesn't matter what approach your therapist uses if you don't resonate with them.

If you're still trying to find a therapist you can find my top tips here :

If you enjoyed this article please add your thoughts to the comments and share with someone you think might benefit too! If you have any questions, want clarification or just want to connect, you can book a complimentary discovery call - I'm always open to talking.

Natasha Ghosh, MEd, PhD, RCC is the owner of Dig Deep Counselling. She is also a Senior Lecturer at Fraser International College and and an Empathy Architect at EmpathifyU. With over 20 years of experience in the field of Psychology, Natasha is an expert in helping people feel more emotionally grounded, peaceful, purposeful and in charge of their life.