Therapy Modalities

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a powerful tool that helps people understand and change how their thoughts affect their feelings and actions. It’s based on the idea that our perception of a situation, rather than the situation itself, determines our reaction.

CBT teaches us to recognize and challenge distorted thinking patterns that often develop in childhood. These automatic thoughts can be negative and unrealistic, leading to emotional distress and unhelpful behaviors.

The main goal of CBT is to help individuals become their own therapists by learning to:

Identify negative thought patterns

Evaluate the accuracy of these thoughts

Replace distorted thinking with more realistic perspectives

Develop problem-solving skills

Change unhelpful behaviors

This approach can be used for various issues, from anxiety and depression to relationship problems and stress management. It’s typically a short-term treatment, focusing on specific goals and taking an active approach to address them.

CBT is based on the belief that it’s not events themselves that upset us, but the meanings we give them. For example, if someone doesn’t get a job they applied for, they might automatically think, “I’m a failure and will never succeed.” CBT would help them challenge this thought and consider more balanced perspectives.

The therapy aims to break the cycle of negative thoughts, feelings, and behaviors. By changing one part of this cycle – typically starting with thoughts – we can positively impact the others.

Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) is a specialized mental health treatment developed by Dr. Marsha Linehan to help people manage intense emotions and challenging behaviors.

Originally created for borderline personality disorder, DBT now helps individuals struggling with depression, addiction, and emotional regulation. The therapy uniquely balances two key approaches: self-acceptance and active personal change.

DBT teaches four critical life skills:

  1. Mindfulness: Staying present and aware
  2. Distress Tolerance: Handling stress without becoming overwhelmed
  3. Emotion Regulation: Managing intense feelings effectively
  4. Interpersonal Effectiveness: Communicating clearly and maintaining healthy relationships

The therapy uses multiple approaches, including:

  • Individual counseling
  • Group skills training
  • Phone coaching

Unlike traditional therapies, DBT recognizes that people can simultaneously accept themselves and work to improve. It provides practical tools for people who experience emotions more intensely than others, helping them build more stable, satisfying lives.

DBT is particularly effective for individuals who:

  • Struggle with emotional control
  • Experience frequent relationship difficulties
  • Have self-destructive tendencies
  • Feel overwhelmed by intense emotions

By learning these skills, people can transform their lives, reduce harmful behaviors, and develop more effective ways of managing challenges.

Inference-based Cognitive-Behavior Therapy (I-CBT)

Inference-based Cognitive-Behavior Therapy (I-CBT) is a treatment for Obsessive-Compulsive Disorder (OCD) that takes a unique approach to understanding and addressing obsessions.

Key points about I-CBT:

  • It views obsessions as doubts about what “could be” or “might be,” rather than random intrusive thoughts.
  • These doubts arise from faulty reasoning, where a person distrusts their senses and relies too much on imagination.
  • I-CBT differs from standard CBT by focusing on the reasoning that leads to obsessions, not just how people interpret their thoughts.
  • Unlike traditional OCD treatments, I-CBT doesn’t use exposure and response prevention (ERP), which can be distressing for some patients.
  • The goal is to resolve obsessional doubts naturally by addressing the underlying thought processes.
  • Treatment involves education, exercises, and practice to reinforce new ways of thinking.
  • I-CBT doesn’t try to disprove obsessive thoughts directly but instead challenges the reasoning that creates them.
  • This approach offers a gentler alternative to traditional OCD treatments, focusing on cognitive processes rather than exposure to feared situations. It aims to help people trust their senses and reality more, reducing the power of imagined scenarios that fuel OCD symptoms.

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is an evidence-based approach to mental health that helps people live more fulfilling lives. It’s based on the idea that trying to eliminate negative thoughts and feelings isn’t always possible or helpful. Instead, ACT teaches us to accept our experiences while focusing on actions that align with our personal values.

ACT has six main components:

  • Present Moment Awareness: Learning to focus on the here and now.
  • Acceptance: Embracing thoughts and emotions without fighting them.
  • Values: Identifying what’s truly important to you.
  • Cognitive Defusion: Recognizing thoughts as just thoughts, not facts.
  • Committed Action: Setting goals that reflect your values.
  • Self as Context: Viewing yourself with kindness and compassion.

This therapy acknowledges that life can be challenging, and we all struggle at times. Rather than trying to eliminate pain, ACT helps us relate to it differently. It encourages us to move towards our struggles and transform them into meaningful experiences.

ACT challenges the belief that being healthy means being free from pain. Instead, it views all experiences as valid parts of being human. The goal is to reduce unnecessary suffering caused by constantly battling our thoughts and feelings.

By using mindfulness and compassion, ACT empowers individuals to live according to their values, even in the face of difficulties. It’s a scientifically-supported method that can improve well-being for people of various ages and with different mental health concerns.

Exposure and Response Prevention (ERP)

Exposure and Response Prevention (ERP) is an evidence based  treatment for Obsessive-Compulsive Disorder (OCD). It works by helping people face their fears and resist the urge to perform compulsive behaviors. Here’s how it helps:

  • Gradually exposes you to feared situations or thoughts
  • Teaches you to resist compulsions
  • Breaks the cycle of obsessions and anxiety
  • Increases your ability to handle uncertainty
  • Builds confidence in managing intrusive thoughts
  • Reduces OCD symptoms over time
  • Improves daily functioning and quality of life

Through ERP, you learn to change your relationship with anxiety and OCD. As you practice, the power of intrusive thoughts diminishes, and you feel more in control. Many people experience significant relief and a sense of freedom after completing ERP treatment.

Eye Movement Desensitization and Reprocessing (EMDR)

Eye Movement Desensitization and Reprocessing (EMDR) is a therapy designed to help people heal from traumatic experiences. It’s particularly effective for treating PTSD, anxiety, depression, and other issues related to distressing life events. EMDR can be beneficial when you experience trauma or painful events that are difficult to process. Trauma can manifest in many forms, and sometimes we struggle to move forward from these experiences. 

Here’s how EMDR works:

  • You focus on a troubling memory while following the therapist’s hand movements with your eyes or experiencing other forms of bilateral stimulation (like taps or sounds).
  • This process helps your brain reprocess the memory, reducing its emotional impact.
  • EMDR typically involves 6-12 weekly sessions.
  • The therapy is structured into eight phases, including history-taking, preparation, and memory processing.
  • You don’t need to describe the trauma in detail, which some people find less stressful than other therapies.
  • Over time, distressing memories become less upsetting, and negative beliefs are replaced with more positive ones.
  • Many people experience long-term relief as traumatic memories lose their emotional charge.

If you find yourself feeling emotionally charged and have trouble managing your feelings, EMDR therapy may be helpful. EMDR can help you feel more in control of your emotions and reactions, improving your overall mental health and quality of life.

Somatic Experiencing (SE)

Somatic Experiencing (SE) is a groundbreaking approach to healing trauma developed by Dr. Peter Levine. This therapy focuses on the body’s natural ability to recover from stressful experiences.

SE recognizes that trauma can become trapped in the body, leading to various physical and emotional symptoms. Instead of directly confronting traumatic memories, SE gently guides individuals to pay attention to their bodily sensations. This approach helps release stored stress energy and restores balance to the nervous system.

The therapy works by:

  • Increasing body awareness
  • Identifying areas where trauma is “stuck”
  • Gradually releasing trapped energy
  • Teaching self-regulation techniques

SE practitioners use various techniques to help clients “pendulate” between states of tension and relaxation, fostering a greater sense of control and resilience. This body-oriented method can be applied in various settings, including psychotherapy, medicine, and coaching.

By addressing the root causes of trauma symptoms, SE aims to help individuals move past fight, flight, or freeze responses, promoting long-lasting healing and improved well-being.

Cognitive Processing Therapy (CPT)

Cognitive Processing Therapy (CPT) is an evidence-based treatment for Post-Traumatic Stress Disorder (PTSD). This cognitive-behavioral therapy is designed to help individuals who have experienced various traumatic events, including combat, sexual assault, child abuse, and natural disasters.

CPT typically consists of 12 weekly sessions, each lasting 60-90 minutes. The therapy follows a structured approach with three main phases:

  • Psychoeducation: Patients learn about PTSD, thoughts, and emotions.
  • Processing of Trauma: Patients write about their traumatic experiences and identify “stuck points” or unhelpful beliefs.
  • Cognitive Restructuring: Patients learn to challenge and modify these beliefs.

Throughout the treatment, clients complete assignments and use Socratic questioning to examine and reframe their thoughts about the trauma. The goal is to create a new understanding of the traumatic event, reducing its ongoing negative effects on current life. CPT has been shown to significantly reduce PTSD symptoms and improve overall functioning and quality of life.

Expressive Arts

In our Expressive Arts service offerings, we provide a safe space to explore your inner world through various artistic mediums. Whether you’re dealing with trauma, seeking personal growth, or looking for emotional release, our skilled therapists guide you in using art as a tool for self-expression and healing.

No artistic experience is necessary – just an open mind and willingness to engage. You’ll tap into your innate creativity, gain new perspectives, and cultivate resilience. Join us to reclaim your narrative and experience the transformative potential of artistic expression in a supportive environment.

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At WBH, our vision is to create a world where mental health care is accessible, inclusive, and tailored to the complexities of each individual’s journey.