Therapy types

Eye Movement Desensitisation and Reprocessing (EMDR), is a technique designed to help individuals process and heal from traumatic or distressing memories; and to relieve the emotional distress associated with disturbing memories by combining memory recall with bilateral stimulation. Common symptoms that can be reduced by this technique, include flashbacks, intrusive thoughts, nightmares, hypervigilance, anger, anxiety, and depression. The therapy is based on the Adaptive Information Processing (AIP) model, which posits that traumatic experiences can become “stuck” in the wrong part of brain, causing ongoing emotional, cognitive, and physical distress. EMDR aims to facilitate the brain’s natural healing process, allowing these memories to be reprocessed into a less distressing format.

This technique utilises the principles of memory acquisition and storage: By recalling a memory – recalling the memory into the working memory part of the brain; then Taxing the working memory via bilateral stimulation, which involves using stimulus, such as watching a movement; tapping with hands or feet; listening to a sound; or following instructions.

This process alters the original memory before it is restored in the brain, which potentially decreases the significance and impact of the original form of the memory. In doing so, there is potential for change in the impact of the trauma memory, such as: reduced anxiety or anger; improved mood; and diminishing flashbacks or nightmares.

Cognitive Behavioural Therapy (CBT) is a treatment that focuses on the interplay between thoughts, emotions, and behaviours. It is based on the principle that psychological problems often arise from unhelpful thinking and learned patterns of behaviour, and that by modifying these patterns, individuals can alleviate symptoms; improve emotional regulation and coping skills; and improve functioning in daily life.

Key components:

1. Thoughts Influence Emotions and Behaviour: Negative or distorted thinking can lead to emotional distress and maladaptive behaviours. CBT helps individuals recognize these cognitive distortions, such as catastrophizing, all-or-nothing thinking, or personalization, and replace them with more realistic and adaptive thoughts

2. Behavioural Patterns Can Be Learned and Modified: CBT encourages clients to engage in behaviours that counteract avoidance or unhelpful habits, such as facing fears gradually or practicing problem-solving skills.

3. Collaborative and Structured Approach: Therapy involves collaboration between the therapist and client, often including exercises to practice coping strategies outside sessions, fostering self-efficacy and long-term skill development  

Techniques: Cognitive Restructuring: Identifying and challenging distorted thoughts; Behavioural Experiments: Testing beliefs through real-life activities; Exposure Therapy: Gradually confronting feared situations; and Relaxation and Mindfulness: Reducing physiological stress responses

Acceptance and Commitment Therapy (ACT) is an action-oriented, mindfulness-based form of therapy. Unlike therapies that focus primarily on eliminating negative thoughts or emotions, ACT emphasizes accepting internal experiences and learning to live in accordance with personal values, even in the presence of difficult feelings 

Rather than trying to eliminate unwanted internal experiences, ACT teaches skills to lessen their impact and importance, allowing people to pursue valued life directions even when unpleasant experiences persist.

Key components:

1. Acceptance – Actively embracing thoughts and feelings without unnecessary attempts to change them 

2. Cognitive Defusion – Learning to perceive thoughts as transient mental events rather than literal truths that dictate behaviour.

3. Being Present – Maintaining awareness of the current moment and experiences.

4. Self as Context – Developing a perspective of the self as a consistent observer of experiences rather than being defined by them.

5. Values – Clarifying what is truly important and meaningful in life 

6. Committed Action – Taking concrete steps guided by values, even when facing discomfort or negative emotions 

Schema therapy is an approach that targets deep-seated, maladaptive patterns of thinking, feeling, and behaving, often rooted in unmet childhood emotional needs, to help individuals develop healthier coping strategies and improve psychological functioning. In this context, a schema refers to an early maladaptive schema (EMS)—a pervasive, self-defeating pattern of thoughts, emotions, and behaviours that develops during childhood or adolescence and continues into adulthood.

Dialectical Behavioural Therapy (DBT) combines cognitive-behavioural techniques with mindfulness and acceptance strategies to help people manage intense emotions and improve relationships.

Key components:

• Mindfulness: Encourages awareness and nonjudgmental acceptance of the present moment, helping individuals observe their thoughts and emotions without being overwhelmed 

• Emotion Regulation: Teaches skills to identify, understand, and manage intense emotions effectively 

• Distress Tolerance: Focuses on coping strategies for handling crises without resorting to self-destructive behaviours 

• Interpersonal Effectiveness: Helps improve communication, assertiveness, and relationship management 

Positive psychology cultivates the positive aspects of human experiences and traits. It seeks to understand what allows individuals to thrive, exploring factors such as happiness, resilience, gratitude, optimism, engagement, and meaning in life.