Finding the best therapy style for you
Diving into the world of therapy and mental health wellness can be unbelievably overwhelming. There’s acronyms, in-network providers vs. out of network providers, different styles of therapists, etc. The list truly goes on and on. So where does one begin when opening the floodgates that is therapy? We’re going to start by defining the most popular styles of therapy to help you gauge which style may be most beneficial for you.
For Couples
- lEFT (Emotional Focused Therapy)
- Gottmann Method
For Individuals
- EMDR (Eye Movement Desensitization and Reprocessing)
- CBT (Cognitive Behavioral Therapy)
- IFS (Internal Family Systems)
For the Couples
The two main styles of couples therapy include EFT (Emotional Focused Therapy) and Gottmann style therapy. Emotional Focused Therapy is often closely associated with Attachment Theory and is a short-term therapy style used to identify our emotions and decipher the larger, underlying need that those emotions relate to. EFT is often used to help couples experiencing intense distress such as anger, betrayal, hurt or pain.
The Gottmann Method focuses heavily on maintaining positive interactions and admiration throughout waves of conflict. Gottman style therapy helps couples identify destructive communication patterns e.g. criticism and defensiveness and learn how to talk more effectively. It also focuses on building a better friendship in your marriage. It may be beneficial for couples that find themselves in the same cycle of arguments or disagreements.
For Individuals
EMDR, or Eye Movement Desensitization and Reprocessing, is a trauma focused therapy style that aims to alleviate the stress and anxiety that accompanies painful or traumatic memories. Individuals will be asked to recall a specific, distressing memory. As you recount the details, your therapist will use bi-lateral stimulation (eye movements, beeping through headphones or handheld vibrating buzzers). This technique helps clients reprocess the event and decrease the emotional intensity associated with it so that when you think about the event going forward it feels safe and devoid of anxiety, stress or fear.
Cognitive Behavioral Therapy, CBT, can be used to treat a wide range of challenges such as anxiety or depression. CBT operates on the premise that one’s personal struggles are related to ineffective or detrimental thought patterns or behaviors. By utilizing therapy, individuals can discover new ways to think about themselves and their circumstances. This can look like identifying distortions in thinking and reevaluating those thoughts through a more realistic lens, building confidence or acquiring problem solving techniques to face difficult situations.
Internal Family Systems, IFS, centers on the idea that every individual has a core Self that is competent, caring and courageous. IFS also operates under the idea that each of us have parts that carry fear or painful emotional wounds that cause distress within ourselves and are misaligned from our Self. We also have parts that try to help us manage our emotional wounds but can also be problematic like self-criticism, self-harming or abusing substances. IFS works to identify these parts and work with our Self to create harmony and balance in our lives.
These are just a few of the many different therapy styles that can be offered. Understanding which therapy style best suits your needs will help you find a therapist that aligns best with your mental health goals.
Sources
- https://www.psychologytoday.com/us/therapy-types/emotionally-focused-therapy
- https://www.webmd.com/mental-health/what-is-emotion-focused-therapy
- https://www.gottman.com/about/the-gottman-method/
- https://www.psychologytoday.com/us/therapy-types/the-gottman-method
- https://www.psychologytoday.com/us/therapy-types/emdr
- https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral
- https://www.psychologytoday.com/us/therapy-types/internal-family-systems-therapy
