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1. Cognitive Behavioral Therapy (CBT)

• What it is: A structured, short-term, goal-oriented approach that teaches individuals to identify and challenge unhelpful thinking patterns and beliefs.

• How it works: Clients learn to reframe negative thoughts and replace them with more balanced thinking. Behavioral techniques such as exposure, activity scheduling, and problem-solving are also used.

• Evidence supports use in:

  • Depression

  • Generalized anxiety disorder

  • Panic disorder

  • OCD

  • PTSD

  • Substance use disorders

  • Insomnia

• Session style: Typically 6–20 sessions, highly practical and skills-based.

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 2. Dialectical Behavior Therapy (DBT)

• What it is: A modified form of CBT that emphasizes balancing acceptance and change.

• How it works: Includes individual therapy, group skills training, and phone coaching. Clients learn four core skills: mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness.

• Evidence supports use in:

  • Borderline Personality Disorder

  • Self-harm and suicidal behaviors

  • Emotion dysregulation

  • Eating disorders

  • PTSD

• Session style: Long-term treatment with a combination of weekly sessions and group work.

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3. Mindfulness-Based Cognitive Therapy (MBCT)

• What it is: A blend of CBT and mindfulness meditation practices.

• How it works: Focuses on present-moment awareness and accepting thoughts without judgment, helping clients recognize and disengage from automatic negative thought patterns.

• Evidence supports use in:

  • Recurrent depression

  • Anxiety

  • Chronic stress

• Session style: Usually an 8-week group program, with guided meditations and reflective practices.

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4. Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)

• What it is: A specialized CBT approach for children and adolescents who have experienced trauma.

• How it works: Combines cognitive and behavioral strategies with trauma-sensitive interventions. Involves both the child and caregiver in the process.

• Evidence supports use in:

  • Childhood trauma

  • Abuse or neglect

  • PTSD in children and teens

• Session style: Typically 8–20 sessions, structured and family-inclusive.

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5. Acceptance and Commitment Therapy (ACT)

• What it is: A therapy that promotes psychological flexibility by helping people accept difficult thoughts and feelings rather than trying to eliminate them.

• How it works: Uses metaphors, mindfulness, and value-based living strategies to help clients take committed action in alignment with their personal values.

• Evidence supports use in:

  • Anxiety

  • Depression

  • OCD

  • Chronic pain

  • Addictions

  • Workplace and performance stress

• Session style: Flexible format, can be short or long term.

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6. Interpersonal Therapy (IPT)

• What it is: A time-limited therapy focused on improving interpersonal relationships to alleviate symptoms of mental health conditions.

• How it works: Helps clients understand how relationship patterns contribute to their distress and teaches strategies to improve communication and relationship satisfaction.

• Evidence supports use in:

  • Major depressive disorder

  • Postpartum depression

  • Grief

  • Role transitions (e.g., job loss, divorce)

• Session style: Typically 12–16 sessions.

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7. Psychodynamic Therapy

• What it is: Based on psychoanalytic theory, focusing on unconscious processes and how past experiences influence current behavior.

• How it works: Through talk therapy and reflection, clients explore emotional conflicts, unresolved childhood issues, and defense mechanisms.

• Evidence supports use in:

  • Depression

  • Anxiety

  • Personality disorders

  • Relationship difficulties

• Session style: Can be short-term or long-term; insight-oriented and less structured.

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 8. Eye Movement Desensitization and Reprocessing (EMDR)

• What it is: A structured therapy originally developed for trauma, using bilateral stimulation (e.g., eye movements) to process disturbing memories.

• How it works: Clients briefly focus on a traumatic memory while engaging in eye movements or tapping. This helps reprocess the memory and reduce its emotional impact.

• Evidence supports use in:

  • PTSD

  • Phobias

  • Panic disorder

  • Complicated grief

  • Disturbing life events

• Session style: Often 6–12 sessions, though more may be needed depending on trauma severity.

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