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Cognitive Behavioural Therapy - CBT
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What is CBT?
Cognitive Behavioural Therapy (CBT), developed by Dr Aaron T. Beck in the 1960s, is a highly effective psychotherapy backed by extensive research. It treats anxiety, depression, phobias, chronic pain, and more. Endorsed by NICE in the UK, CBT is a leading treatment for mental health conditions.
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How Does CBT Work?
CBT is based on two components:
Cognitive Component:
CBT reframes negative thoughts, replacing distortions with realistic beliefs.
Behavioural Component:
CBT changes learned behaviours through gradual exposure, reducing anxiety over time.
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How CBT Can Help
- Anxiety
- Panic Attacks
- Depression
- Trauma
- Relationship Issues
- Anger Management
- Sleep Disorders
- PTSD
- OCD
Acceptance & Commitment Therapy - ACT
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What is ACT?
Acceptance and Commitment Therapy (ACT), developed by Professor Steven Hayes in the 1990s, encourages embracing thoughts and emotions while living by core values. It helps individuals build psychological flexibility, especially for chronic or treatment-resistant conditions.
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How Does ACT Work?
ACT combines 2 components:
Acceptance:
ACT reduces the impact of difficult emotions, like a mother embracing her fear of flying for family.
Commitment:
ACT encourages value-driven actions, like facing fears to prioritise loved ones.
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How ACT Can Help
- Anxiety& Panic Attacks
- Depression
- Phobias
- Chronic Pain
- Anger management
- Eating Disorders
- Obsessive Compulsive Disorder
Dialectical Behaviour Therapy - DBT
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What is DBT?
Dialectical Behaviour Therapy (DBT), developed by Dr Marsha Linehan in the 1990s, combines behavioural change with acceptance and mindfulness. Originally for Borderline Personality Disorder, it also treats mood disorders, trauma, and impulse control, helping individuals manage emotions and build a balanced life.
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How Does DBT Work?
DBT combines 2 components:
Dialectics:
DBT’s dialectical approach balances opposing truths, like self-acceptance and change, fostering flexibility and reducing extreme thinking.
Behavioural Change:
DBT equips clients with tools like “chain analysis” to identify triggers, break negative patterns, and develop healthier emotional responses.
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How DBT Can Help?
- Mood Disorders
- Bordeline-Personality Disorder(BPD)
- Post Traumatic Disorder (PTSD)
- Eating Disorders
- Substance Use Disorders
- ADHD
Compassion - Focused Therapy (CFT)
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What is CFT?
Compassion-Focused Therapy (CFT), developed by Professor Paul Gilbert in the 1990s, helps individuals overcome shame, self-criticism, and trauma. Integrating psychology, attachment theory, neuroscience, CBT, and DBT, CFT fosters self-compassion, resilience, and emotional well-being.
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How Does CFT Work?
CFT is centered on 2 principles:
Building Compassion:
CFT cultivates compassion through empathy, sensitivity, and non-judgment, helping individuals replace self-criticism with understanding.
Fostering Self-Acceptance:
CFT fosters self-acceptance, reducing self-criticism and turning self-compassion into a source of strength and resilience.
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How CFT Can Help?
- Depression
- Anxiety
- Self Critism & Shame
- Post Traumatic Disorder (PTSD)
- Eating Disorders
- Personality Disorders
Mindfulness-Based Therapy - MBT
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What is MBT?
Mindfulness-Based Therapy (MBT), developed by Dr Jon Kabat-Zinn in the 1970s, integrates mindfulness into clinical practice. It helps manage stress, anxiety, and pain by fostering present-moment awareness, resilience, and emotional balance.
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How Does MBT Work?
MBT is built on two main principles:
Mindfulness:
MBT trains individuals to observe thoughts and emotions without judgment, fostering awareness, calm, and perspective.
Acceptance:
MBT promotes accepting thoughts and emotions without resistance, reducing their intensity and fostering resilience and self-compassion.
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How MBT Can Help?
- Depression
- Anxiety
- Stress
- Post Traumatic Disorder (PTSD)
- Sleeping Disorders
- Chronic Pain
Integrative Psychotherapy
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What is it?
Integrative Psychotherapy is a flexible, holistic approach that combines techniques from various therapies, including CBT, Person-Centred, and Psychodynamic Therapy. It tailors treatment to individual needs, addressing emotional, cognitive, and relational issues for deeper healing and growth.
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How Does it Work?
Integrative Psychotherapy is based on two main principles:
Adaptability:
Integrative therapists use techniques and interventions from various therapeutic approaches, adapting them based on the client’s needs.
Client-Centered Practice:
Integrative Psychotherapy is client-centred, fostering collaboration and trust to create personalised, meaningful, and effective therapeutic strategies.
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How it Can Help?
- Depression
- Anxiety
- Relationship issues
- Post Traumatic Disorder (PTSD)
- Self esteem
- Stress & Burnout
Recommended articles CBT:
Dobson, K. S. (2010). Cognitive Behavioral Therapy Techniques and Strategies. American Psychological Association.
Lee, S. H., & Kim, J. Y. (2024). Digital cognitive behavioral therapy interventions for depression: A meta-analysis. Clinical Psychology Review.
Recommended Articles and Resources ACT:
Gloster, A. T., Meyer, A. H., & Lieb, R. (2020). Psychological flexibility as a transdiagnostic process of change in psychotherapy: A meta-analysis. Behavior Therapy, 51(3), 335–359.
A-Tjak, J. G., Davis, M. L., Morina, N., Powers, M. B., Smits, J. A., & Emmelkamp, P. M. (2015). A meta-analysis of the efficacy of acceptance and commitment therapy for clinically relevant mental and physical health problems. Psychotherapy and Psychosomatics, 84(1), 30–36.
ACT Companion - self-help app based on ACT
Recommended Resources DBT:
Junkes, L., Gherman, B. R., Appolinario, J. C., & Nardi, A. E. (2024). Dialectical Behavior Therapy as an intervention for Treatment Resistant Depression in adults: A protocol for systematic review and meta-analysis. PLOS ONE, 19(5), e0303967.
Mulsant, B. H., & Husain, M. I. (2023). A systematic review on the effectiveness of dialectical behavior therapy for mood symptoms in patients with bipolar disorders. International Journal of Bipolar Disorders, 11(6).
DBT Coach: interactive app
Online Resources- DBT Self-Help: A comprehensive, user-friendly site with free DBT resources, videos, and exercises for skill-building.
Recommended Resources CFT:
Beaumont, E., & Hollins Martin, C. J. (2015). A narrative review exploring the effectiveness of Compassion-Focused Therapy (CFT). Counselling Psychology Review, 30(1), 21–32.
Riebel, O., Rohmer, E., Charles, F., Lefebvre, S., Weibel, L., & Weiner, L. (2023). Compassion-focused therapy for the reduction of self-stigma in people with mental disorders: Study protocol for a randomized controlled trial. Trials, 24(1), 393.
Mobile Applications - Self-Compassion by Dr. Kristin Neff: This app provides guided exercises, meditations, and practical tools for building self-compassion.
Recommended Resources MBT:
Foale, S., Botma, Y., & Heyns, T. (2024). Mindfulness-based interventions to support well-being of adults in low socio-economic settings: A realist review. BMC Complementary Medicine and Therapies, 24(52).
Maloney, S., Kock, M., Slaghekke, Y., Radley, L., Lopez-Montoyo, A., Montero-Marin, J., & Kuyken, W. (2023). Target mechanisms of mindfulness-based programmes and practices: A scoping review. BMJ Mental Health, 27(1), e300955.
Mobile Applications: Insight Timer: A large library of free guided meditations.
Online Resources- Oxford Mindfulness Centre: Information on Mindfulness-Based Cognitive Therapy (MBCT) and research-backed mindfulness practices.
Recommended Resources Integrative Therapy:
Laska, K. M., Gurman, A. S., & Wampold, B. E. (2014). Expanding the lens of evidence-based practice in psychotherapy: A common factors perspective. Psychotherapy, 51(4), 467–481. https://doi.org/10.1037/a0034332.
Norcross, J. C., & Lambert, M. J. (2018). Psychotherapy relationships that work III. Psychotherapy, 55(4), 303–315. https://doi.org/10.1037/pst0000193
Mobile Applications:- Moodfit: A comprehensive app