An Introduction to Therapy Modes

When it comes to mental health, there’s no one-size-fits-all approach. Different therapies offer unique perspectives and tools to help you navigate life’s challenges. In this post, we’ll explore several evidence-based therapies, what makes each one unique, and how they might support you.

Cognitive Behavioural Therapy (CBT)

CBT is one of the most widely used and researched forms of therapy. Its core idea is that our thoughts, feelings, and behaviours are interconnected. CBT helps you identify and challenge unhelpful thoughts (cognitions) and behaviours, replacing them with healthier patterns. It’s practical and structured, focusing on the present rather than the past.

CBT is especially effective for anxiety, depression, and stress. Sessions often include exercises like thought journals and behaviour tracking, empowering you to notice patterns and make positive changes in your daily life. The emphasis is on building skills you can use long after therapy ends.

Acceptance and Commitment Therapy (ACT)

ACT takes a slightly different approach. Instead of trying to change or eliminate difficult feelings, ACT teaches you to accept them as a natural part of life. The focus is on committing to your personal values and taking meaningful action, even when things are tough.

Mindfulness is central to ACT. You’ll learn to observe your thoughts and emotions without judgement, helping you live more purposefully. ACT is often described as a mindfulness-based form of CBT, blending acceptance with practical strategies for change.

Dialectical Behaviour Therapy (DBT)

DBT was originally developed to help people with intense emotions and relationship difficulties. It combines CBT techniques with mindfulness and a strong focus on emotional regulation. DBT teaches skills for managing distress, improving relationships, and balancing acceptance with change.

If you struggle with overwhelming feelings or find it hard to cope in crisis situations, DBT offers practical tools and a supportive framework for growth.

Internal Family Systems (IFS)

IFS sees each person as a system of “inner parts” or aspects of the self. Sometimes, these parts can be in conflict - one part might want to avoid pain, while another seeks connection. IFS helps you understand and harmonise these inner parts, leading to healing and greater self-compassion.

By exploring your internal world, IFS can help you address emotional wounds and develop a kinder relationship with yourself.

Psychodynamic Therapy

Psychodynamic therapy delves into how past experiences and unconscious thoughts shape your present life. The aim is to gain insight into recurring patterns, resolve inner conflicts, and understand yourself more deeply.

This approach explores unconscious processes, early experiences, and emotions, fostering self-awareness and addressing the root causes of distress. If you’re interested in understanding the “why” behind your feelings and behaviours, psychodynamic therapy offers a path to deeper self-knowledge.

Eye Movement Desensitisation and Reprocessing (EMDR)

EMDR is a structured therapy that uses guided eye movements while you recall distressing memories. This process helps your brain reprocess traumatic experiences, reducing their emotional impact.

Originally developed for PTSD and trauma, EMDR is now used to treat a range of psychological concerns. It’s an evidence-based approach that can help you move past difficult memories and regain a sense of control.

Emotionally Focused Therapy (EFT)

EFT is especially effective for couples and relationships. It focuses on understanding and reshaping emotional responses within relationships, helping partners build secure connections and resolve conflicts. By exploring emotional patterns, EFT supports healthier communication and deeper intimacy.

Choosing the Right Therapy

Each therapy offers something unique. The best approach depends on your needs, preferences, and goals. If you’re considering therapy, a mental health professional can help you decide which style might suit you best.

Remember, seeking support is a sign of strength. Whether you’re drawn to practical strategies, mindfulness, emotional exploration, or understanding your past, there’s a therapeutic approach that can help you move forward.

If you have questions about these therapies or want to learn more, feel free to reach out or explore further resources. Your mental health journey is personal - and you deserve support that fits you.