Types of Therapy

Integrative therapy draws from several different methods in our work together. The foundation is in insight-oriented therapy but every type of therapy has value and that a combination is the most effective. Each therapeutic orientation has its own methodology and belief system, and one or more might be a good fit for you. Please read the following descriptions to get a better sense of the some of the different therapeutic techniques.

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy is an evidence-based treatment that focuses on making behavioral change and increasing psychological flexibility. The strategy behind ACT is utilizing mindfulness and acceptance to help you learn to be present with the discomfort of your inner world and live aligned with your values. ACT is action-oriented and helps you stop suppressing your painful emotions and accept your reality in order to move forward in life. 

Attachment-Based Therapy 

Attachment-Based Therapy is based on attachment theory, which is a framework developed by John Bowlby that looks at your relationships in early life (think 0-2 years old). A secure attachment is formed when a primary caregiver is consistent and your emotional needs were met. An insecure attachment is formed when a primary caregiver is inconsistent, abusive or neglectful, and your emotional needs were unmet. These early experiences lead to the development of assumptions by which you navigate the world and your relationships as an adult. For example, you might have an inner voice that constantly tells you “I can’t trust other people,” or “I am not worthy of care,” or “the world is an unsafe place.” Attachment therapy is focused on learning to form a secure, or corrective, attachment and to free yourself of unhelpful ways of relating in the world. This happens by increasing self-awareness, learning about healthy behavior in relationships, and learning to regulate your emotions.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is an evidence-based treatment that focuses on improvement in functioning and quality of life. CBT techniques include identifying and reframing unhelpful or irrational thought patterns, cognitive distortions, and learning effective ways of coping. CBT teaches the relationship between thoughts, emotions, and behaviors. CBT is structured and you may be assigned homework or you may complete worksheets with your therapist in session.

Dialectical Behavioral Therapy (DBT)

Dialectical Behavioral Therapy is an evidence-based psychotherapy that uses strategies such as mindfulness, distress tolerance, emotion regulation, and learning to improve interpersonal relationships. This is a skills-based therapy that will teach you tangible solutions to find relief. Through DBT techniques, you will learn to be present and nonjudgmental in the moment, prepare for and manage intense emotions, and learn healthy behavior in relationships. 

Existential Therapy 

Existential Therapy is inherently philosophical and encourages you to think about the human condition. The main goal of existential therapy is to find meaning despite worries and fears about humankind. Psychotherapist Irvin Yalom identified the four main fears of existence: (1) freedom and responsibility, (2) existential isolation, (3) meaninglessness, and (4) death. Existential therapy does not emphasize past events but rather encourages the belief that you have control over your own future. In this type of therapy, you will focus on how to face your existential fears, feel connected to others, and live a meaningful life.

Humanistic Therapy

Humanistic Therapy, also known as client-centered therapy, is a positive psychology approach that focuses on allowing you to be your most authentic self. This type of therapy will employ empathy, genuineness, and will hold you in unconditional positive regard. Through humanistic therapy, you learn to “self-actualize,” or meet your fullest potential in life. Humanistic therapy believes that people are generally good and that we are all capable of making the right choices for ourselves. 

Insight-Oriented Therapy (IOT)

Insight-Oriented Therapy relies on insights discovered while in conversation between you and your therapist. This type of therapy will help you get to the “why” behind your behavior and worldview. Through insight-oriented therapy, you will work on gaining awareness and an increased ability to recognize patterns in your life and how to intervene to change them. The goal is to have an increased understanding of yourself and learn to introspect and reflect on your thoughts, emotions, and behavior. This will allow you to make more mindful decisions and live in line with your values.

Motivational Interviewing (MI)

Motivational Interviewing is an evidence-based technique focused on behavioral change. MI is goal-directed and collaborative, and attempts to bolster your own motivation to change. MI therapy will foster a nonjudgemental and compassionate environment in which you will learn to feel empowered to change. MI is appropriate for you if you experience ambivalence and feeling stuck, or have low confidence and high doubt about your ability to change. Motivational interviewing will help you identify what your values in life are and how to live more aligned with those values.

Narrative Therapy 

Narrative Therapy helps you identify the stories that you develop about your life. Narrative therapy views you as separate from your problem and assumes that you are the expert of your own life. Exploring your experience through developing a narrative can help gain distance from the emotional pain of the experience. Narrative therapy teaches that individuals can have different interpretations of the same experience. As you develop stories about your experiences, you will give meaning to these experiences and they will impact how you see yourself and the world. During Narrative therapy, you will practice becoming the narrator of your own life and choosing what story you want to tell.

Psychodynamic Therapy

Psychodynamic Therapy is an in-depth talk therapy approach that focuses on bringing the unconscious self into conscious awareness. Learning about your psychological processes can develop insight and alleviate symptoms. The key principles in psychodynamic therapy include learning about unconscious motivations behind behavior, understanding how the past impacts the present, identifying areas of repression and defense mechanisms, and exploration and analysis of experiences and emotions. You may be asked to participate in activities such as free association or sharing your dreams. 

Solution-Focused Therapy 

Solution-Focused Therapy focuses on solutions to problems instead of the problems themselves. Therapy is typically shorter term and focuses on the future, setting goals, and learning how to achieve and maintain behavioral change. Solution-focused therapy will help you develop resources to create a realistic and sustainable solution to your problem. This process may include visualizing what life would be like without the problem and identifying previous times in your life when you were able to work through similar challenges. Therapy will be collaborative and may include worksheets or homework assignments between sessions.