Cognitive-Behavioural Therapy helps us to make shifts with our thoughts, and with our behaviours, to in turn help with the way that we feel. I like to describe it as not about seeing the world from “rosey coloured glasses,” and more about recognizing that anxiety and depression impact the way we think and behave. It’s about learning to see ourselves, other people, and the world, from a more clear-coloured, balanced perspective.
Dialectical Behaviour Therapy
Dialectical Behaviour Therapy is a skills-oriented approach, that is broken down into four components:
Distress Tolerance Skills: skills we can practice when experiencing powerful emotions.
Emotion Regulation Skills: skills we can practice to keep our emotions regulated.
Interpersonal Effectiveness Skills: skills to help us improve our relationships.
Mindfulness: skills to work on keeping our mind in the present moment.
Mindfulness is all about keeping the mind in the present moment with acceptance and non-judgment. Mindfulness can take many forms including informal practices (e.g. paying attention to our 5 senses doing everyday activities), and formal practices (e.g. mindful body scans).
Internal Family Systems
Internal Family Systems is a process-oriented therapy, that explores inner experiences by identifying different “parts” to ourselves. We all have different parts that work to protect emotional wounds that may have developed from past experiences. IFS helps to explore parts, and heal inner wounds, to develop a healthy and integrated sense of self.
Eye Movement Desensitization and Reprocessing (EMDR) is a non-drug, nonhypnosis psychotherapy procedure. The therapist guides the client in concentrating on a troubling memory or emotion while moving the eyes rapidly back and forth (by following the therapist's fingers). This rapid eye movement, which occurs naturally during dreaming, seems to speed the client's movement through the healing process. Taps to hands, right and left, sounds alternating ear-to-ear, and even alternating movements by the patient can work as well. The key seems to be the alternating stimulation of the two sides of the brain.
What is it used for? EMDR is used to treat troubling symptoms such as anxiety, depression, guilt, anger, and post-traumatic reactions. It can also be used to enhance emotional resources such as confidence and self-esteem.