What Therapy Can Look Like

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Imagine coming into session after a difficult week and expressing, “I keep thinking I’m failing at everything.” Your therapist may use techniques from Cognitive Behavioral Therapy to help you slow that thought down, examine the evidence behind it, and explore whether there's a different way to understand the situation. 

Together, you may identify patterns like all-or-nothing thinking, self-criticism, avoidance, or overthinking, possibly through approaches such as Acceptance and Commitment Therapy or Dialectical Behavior Therapy. Your therapist might also guide you in practicing new coping skills and small behavioral changes outside of session, possibly incorporating elements of Internal Family Systems, Person-Centered Therapy, or Somatic Approaches.

Identifying thought patterns and challenging unhelpful beliefs can be addressed through techniques in Cognitive Behavioral Therapy and Acceptance and Commitment Therapy. Additionally, learning coping skills, problem-solving, and setting small goals are integral to practices found in Dialectical Behavior Therapy, Internal Family Systems, and Person-Centered Therapy. Moreover, practicing healthier responses to stressful situations can also benefit from Somatic Approaches.

You may notice that one part of you feels angry, another feels scared, and another wants to shut down completely. In therapies like Acceptance and Commitment Therapy, your therapist may encourage you to explore these reactions instead of trying to eliminate them. Techniques from Cognitive Behavioral Therapy may also assist in understanding these feelings more deeply. You might delve into questions such as, 'What is this part trying to protect me from?' or 'When did I first learn that I needed to respond this way?' By incorporating principles from Dialectical Behavior Therapy, clients can learn to relate to themselves with greater compassion, moving away from feelings of frustration or shame about their reactions, much like what is promoted in Internal Family Systems, Person-Centered Therapy, and even Somatic Approaches.

Noticing internal reactions, identifying protective parts in the context of Internal Family Systems, exploring past experiences through the lens of Acceptance and Commitment Therapy, slowing down emotional responses as taught in Dialectical Behavior Therapy, and building self-compassion and understanding using Person-Centered Therapy and Somatic Approaches.

You might come in feeling anxious and say, “I just need this feeling to go away.” Rather than focusing solely on eliminating anxiety, your therapist, using techniques from Acceptance and Commitment Therapy or Cognitive Behavioral Therapy, may assist you in learning how to make space for it while still engaging in activities that matter to you. 

For instance, you may recognize the thought, "I'm going to embarrass myself," and practice seeing it as just a thought—an approach common in Dialectical Behavior Therapy—rather than treating it as an undeniable fact. 

Additionally, you might explore what truly matters to you, a practice that aligns well with Person-Centered Therapy, and identify small steps toward living more consistently with your values. Incorporating strategies from Internal Family Systems or Somatic Approaches can also deepen your understanding and acceptance of your emotions.

Mindfulness, identifying values, and learning to separate yourself from difficult thoughts are essential components of approaches like Acceptance and Commitment Therapy. By increasing emotional flexibility and practicing meaningful actions, even when uncomfortable emotions are present, individuals can benefit from strategies found in Cognitive Behavioral Therapy and Dialectical Behavior Therapy, as well as insights from Internal Family Systems, Person-Centered Therapy, and Somatic Approaches.

You may talk about a situation where you became overwhelmed, shut down, acted impulsively, or had a difficult interaction with someone. Your therapist, potentially utilizing techniques from Acceptance and Commitment Therapy or Cognitive Behavioral Therapy, may help you break down what happened: what triggered you, what emotions arose, what actions you took next, and what you might try differently in the future, possibly incorporating insights from Dialectical Behavior Therapy or Internal Family Systems. You may then practice a specific skill from Somatic Approaches or Person-Centered Therapy that you can use the next time you feel overwhelmed.

Learning how to calm your body, tolerate distress, regulate strong emotions, communicate needs, set boundaries, and pause before reacting is essential in many therapeutic practices. For instance, Dialectical Behavior Therapy (DBT) offers practical strategies that you can begin using right away. Similar techniques can also be found in Acceptance and Commitment Therapy, Cognitive Behavioral Therapy, and Person-Centered Therapy, which focus on emotional regulation and effective communication. Additionally, exploring Internal Family Systems and Somatic Approaches can further enhance your ability to manage responses and navigate distressing situations.

You may come into therapy not knowing exactly what you want to talk about. Your therapist may begin by simply asking what has been weighing on you. Through approaches like Acceptance and Commitment Therapy or Person-Centered Therapy, your therapist listens closely, reflects what they are hearing, and helps you notice emotions, patterns, strengths, or needs that may have been difficult to recognize on your own. While Cognitive Behavioral Therapy and Dialectical Behavior Therapy often include structured exercises, there is often less emphasis on worksheets in this setting and more emphasis on feeling genuinely heard and understood, possibly incorporating elements of Internal Family Systems or Somatic Approaches.

Engaging in open conversation and reflection is fundamental in therapies like Acceptance and Commitment Therapy, Cognitive Behavioral Therapy, and Internal Family Systems. These approaches facilitate exploring emotions, gaining insight, and identifying strengths. Through methods such as Dialectical Behavior Therapy and Person-Centered Therapy, individuals can effectively process relationships. Furthermore, incorporating Somatic Approaches allows for a deeper understanding of oneself.

You may be discussing something stressful, and during this, your therapist—who may be using techniques from Acceptance and Commitment Therapy or Dialectical Behavior Therapy—might notice that your shoulders tighten, your breathing changes, or you start to feel restless. 

Rather than solely continuing the conversation, your therapist may invite you to pause and observe what is happening in your body, a practice often emphasized in Somatic Approaches. 

You might engage in exercises to slow your breathing, ground your feet into the floor, identify where tension is held in your body, or become aware of the messages your nervous system is sending. This approach can be integrated with concepts from Cognitive Behavioral Therapy and Internal Family Systems, or even borrow elements from Person-Centered Therapy to enhance your self-awareness and emotional regulation.

Breathing exercises, grounding techniques, and mindfulness are key components of accepting and committing to a therapeutic journey. Noticing body sensations and engaging in gentle movement can greatly enhance your experience with therapies such as Cognitive Behavioral Therapy and Dialectical Behavior Therapy. It's essential to learn how to calm your body, tolerate distress, and regulate strong emotions through practices found in Internal Family Systems and Person-Centered Therapy. Furthermore, connecting physical sensations with emotions and experiences can help you communicate needs effectively, set boundaries, and pause before reacting, especially when utilizing somatic approaches.