Therapeutic approaches often come with a lot of acronyms and terms that can be confusing, especially if you’re not familiar with them. So, how do you choose the right therapist if you’re not sure what these approaches really mean? Let’s simplify things and break down some common therapy approaches to help you get a clearer picture.
1. Cognitive Behavioural Therapy (CBT)
CBT is a structured, goal-oriented approach to therapy that focuses on identifying and changing negative thought patterns and behaviors. The core idea is that our thoughts, feelings, and behaviours are interconnected, and changing negative thinking patterns can lead to changes in emotions and behaviors.
Key features include:
- Cognitive restructuring: Identifying and challenging irrational or unhelpful thoughts.
- Behavioural interventions: Using techniques like exposure therapy or reinforcement to modify behaviors.
- Focus on the present: CBT is typically short-term and problem-focused, addressing current challenges.
- Homework: Clients are often assigned tasks or exercises to do outside of therapy to reinforce learning.
CBT is effective for a variety of issues like anxiety, depression, and phobias.
A therapist in this session might say: "It sounds like you’re having the thought that 'I’ll never succeed,' which might be contributing to your anxiety. Let’s challenge that thought by looking at past situations where you did succeed—what evidence do we have that contradicts that belief?"
2. Psychodynamic Therapy
Psychodynamic therapy is based on the theories of Freud and explores how unconscious thoughts, childhood experiences, and past relationships shape current behaviors and feelings. It focuses on gaining insight into how unconscious processes influence a person’s present life.
Key concepts include:
- Unconscious mind: Many thoughts and feelings that influence behavior are outside conscious awareness.
- Defense mechanisms: Psychological strategies used to cope with anxiety or distress.
- Transference: Clients may project feelings from past relationships onto the therapist, which can be used to understand current emotional issues.
- Free association: Encouraging clients to talk freely to uncover unconscious thoughts.
This approach is often used for deeper, long-term problems related to identity and self-understanding.
A therapist in this session might say: "As you reflect on that memory, I wonder if there are any unconscious feelings or patterns from your past that could be influencing how you’re reacting to this situation now. Let’s explore any emotions or thoughts that come up for you as we talk about it."
3. Humanistic Therapy
Humanistic therapy is based on the idea that people have the capacity for self-actualisation, meaning they can reach their fullest potential. It emphasizes personal growth, self-awareness, and the present moment. The therapist’s role is to create a supportive, non-judgmental environment where the client feels safe and understood.
Key principles include:
- Self-actualisation: Reaching one’s full potential.
- Unconditional positive regard: Acceptance and support regardless of what the client says or does.
- Emphasis on the present: Focus on what’s happening now rather than dwelling on the past.
A therapist in this session might say: “I hear that you're feeling uncertain right now, and I just want you to know that whatever you're experiencing is completely valid. Let’s explore what you're feeling in this moment and how we can work together to understand and support you.”
4. Mindfulness-Based Cognitive Therapy (MBCT)
MBCT combines traditional cognitive behavioural therapy with mindfulness practices. This approach teaches clients how to observe their thoughts and feelings without judgment, which can help them break the cycle of negative thinking that often leads to depression.
Core components of MBCT include:
- Mindfulness: Being aware of thoughts and emotions in a non-reactive way.
- Cognitive restructuring: Identifying and changing negative thought patterns.
- Meditation and breathing exercises: Learning techniques to stay grounded in the present moment.
MBCT is often used in group settings and incorporates mindfulness practices to help prevent relapse in depression.
A therapist in this session might say: "As you notice those anxious thoughts arising, instead of trying to push them away, let’s practice observing them with curiosity, without judgment, and just let them pass by like clouds in the sky."
5. Art Therapy
Art therapy uses creative expression, such as drawing, painting, or sculpting, as a therapeutic tool to explore emotions and thoughts. The process of creating art can help individuals express feelings that may be difficult to put into words.
Core aspects of art therapy include:
- Nonverbal expression: Facilitates communication through art, which can be helpful for individuals who find it hard to talk about their emotions.
- Exploration of unconscious material: Art can reveal insights into a person’s unconscious mind.
- Stress relief: The creative process can be relaxing and cathartic.
It’s often used with children, individuals with trauma, or anyone who benefits from creative expression.
A therapist in this session might say: "As you work on your drawing, notice what emotions or memories come up for you. There's no right or wrong way to express what you're feeling—let’s see what your artwork can tell us about what’s going on inside."
6. Narrative Therapy
Narrative therapy focuses on the stories people tell about their lives. It suggests that our identities are shaped by the narratives we construct about ourselves, and by re-framing these stories, clients can create new meanings and identities.
Key components include:
- Externalising the problem: Treating the problem as separate from the person to reduce blame and shame.
- Re-storying: Helping clients rewrite their personal stories in a way that empowers them.
- Exploration of strengths: Identifying and emphasising the client’s strengths and values.
This therapy is often used to help individuals who feel stuck or defined by negative life events or labels.
A therapist in this session might say: "Let’s explore the story you’ve been telling yourself about this situation. What would it look like if you could rewrite that story, focusing on your strengths and how you’ve overcome challenges before?"
In this post, we covered a few common approaches to therapy (particularly used in Kenya), this is by no means an exhaustive list. There are many therapy approaches that each offer a unique way to support your growth and healing. What’s great is that many therapists use a hybrid model, often blending techniques from different approaches to create a personalised treatment plan tailored to your specific needs. This flexible, integrative approach ensures that therapy is dynamic and truly fits your journey, helping you tackle challenges in the way that resonates most with you.
Feeling empowered? Our directory features Therapists with a variety of approaches—find the one that’s the perfect fit for you!
