What Type of Therapy Is Right for You? A Guide to Popular Approaches
The power of therapy is often underestimated. However, once we begin to cultivate self-awareness, real change in one's lifestyle becomes possible. Although the world has evolved in many ways and people are becoming more aware of mental health, therapy is still viewed as taboo in some communities. At Teston Psychological Services in Vaughan, Ontario, we're working to change that. Through The Therapist's Corner—our space devoted to delving into mental health and well-being—we focus on why seeking therapy is a sign of strength, not weakness. Additionally, this zone covers all kinds of interesting reads that stem from the topic of mental health. When we better understand ourselves and take the time to listen to what our mental health is telling us, we're able to show up more fully for both ourselves and for those who are dear to us.
Now that you've gained a bit of insight into therapy as a sign of strength, you might be wondering: where does one even begin? We understand that finding the right approach can feel overwhelming. That's why we've broken down our treatment methods in simple, accessible terms to provide you with guidance in the right direction. Unhelpful thought patterns can be changed—if we're willing to take the first step. As the saying goes, when there's a will, there's a way.
Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy (CBT) is one of the most commonly used and effective approaches to navigate and treat mental health challenges. At the core of CBT is a simple truth: our thoughts play a dominant role in shaping our emotions and behaviours. Rather than external events or even people causing emotional distress, this type of therapy teaches us that it's actually our interpretation or perspective on how we view those events—it's our thinking, thus leading to negative feelings. When we work to identify and challenge distorted thinking patterns, CBT can help individuals develop balanced thinking. Through a collaborative effort with the therapist, the process is structure-based, meaning that over time both the therapist and client work together to pinpoint unhelpful beliefs, test to see how accurate they actually are, and replace them with more realistic ones. Once the underlying thoughts begin to shift, emotional responses and behaviours follow suit.
In-between sessions, homework assignments are a part of the process, each step building on the last. Backed up clinically and proven, CBT is both a practical and goal-oriented method to tackle issues such as anxiety, depression, and everyday stress—sometimes improvements can be seen in a short period of time.
Compassion-Focused Therapy (CFT)
The next treatment approach is Compassion-Focused Therapy (CFT). It is particularly helpful for individuals struggling with mood disorders, anxiety, or persistent feelings of shame and self-criticism. Some of these behaviours are often rooted in early experiences of abuse or neglect. CFT offers a helping hand for individuals who need the right building blocks to develop self-compassion, which can be difficult, especially for individuals who are overly self-critical. Patients receive the opportunity to learn about the mind-body connection through CFT, which is introduced through exercises such as role-playing, visualization, meditation, and gratitude-based practices.
Self-compassion is cultivated throughout this process, and compassion towards others is also developed. This helps regulate the client’s emotions, allowing for a space of safety, self-acceptance, and inner comfort. If you are seeking anxiety therapy in Vaughan, a welcoming space awaits you.
Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) is a modern, action-oriented approach to psychotherapy that blends elements of traditional behavioural therapy and cognitive behavioural therapy. The method is beneficial for clients who experience continual emotional struggles, including those living with anxiety or depression. ACT teaches clients self- acceptance of their feelings on a deeper level—rather than avoiding, denying, or fighting internal emotions. Despite being amid emotional pain or difficult life circumstances, the therapeutic approach encourages individuals to stay connected to what truly matters to them. Committed action is emphasized—making intentional changes in behaviour that align with one's values, even in the presence of emotional discomfort.
Emotionally Focused Therapy (EFT)
Emotionally Focused Therapy (EFT) is a therapeutic approach that teaches clients to identify, explore, better understand, and to essentially manage their emotions effectively. The session provides the client with a safe space to transform maladaptive emotions—such as fear or shame—by fully exploring what they feel. In the context of couples therapy, EFT focuses on shifting negative emotional patterns into more nurturing ones that would support the relationship. The process would see couples break unhelpful cycles by fostering empathy and emotional connection, to build stronger and secure relationships. If you're a couple seeking couples therapy in Vaughan, we invite you to explore how emotionally focused therapy can benefit and strengthen your relationship. Dr. Ambreen Basria, C.Psych—is a Clinical Psychologist at Teston Psychological Services, and offers therapy for EFT amongst several other techniques tailored to your mental health needs.
Humanistic Therapy
Humanistic Therapy is a therapeutic approach that emphasizes a positive perspective of human nature and celebrates each individual's uniqueness. A therapist working with this form of therapy will explore concepts such as the nature of creativity, love, and self-actualization, supporting the client with tapping into their inner potential. The goal of humanistic therapy is to foster a safe and accepting space where personal transformation and meaningful growth can be built. As a part of the individual's healing journey, the technique would allow the client to feel empowered to make meaningful choices and create a fulfilling life that's aligned with their values. Additionally, present-moment awareness is encouraged, as tapping into the 'now' state would allow for greater clarity, as opposed to dwelling in the past or thinking too far into the future.
Mindfulness-Based Cognitive Therapy (MBCT)
Mindfulness-Based Cognitive Therapy (MBCT) is a form of therapy that is dedicated to assisting clients who encounter chronic pain, hypertension, heart disease, cancer, and other health issues, such as anxiety and depression. The approach of mindfulness-based cognitive therapy, or MBCT, is a two-part therapy that aims to reduce stress, manage pain, and embrace the freedom to respond to situations by choice. The technique blends two disciplines— cognitive therapy and mindfulness. In simpler words, mindfulness is basically being in the present moment and involves observing one's thoughts and experiences without judgment. Clients are encouraged to focus closely on their emotions whilst the therapist helps them build in a more objective perspective, allowing the individual to better understand and cope with life's challenging moments.
Person-Centered Therapy
Person-centred Therapy uses a non-authoritative approach to allow a client to lead discussions. The process strengthens individuals, whereby they can discover their own insights and solutions. The therapist's role is to act as a compassionate facilitator, listen without judgment, acknowledge the client's experience without taking control of the situation, and move the conversation in a different direction. A safe space for self-discovery is created, and genuine support and encouragement are provided to the client by the therapist, thus building the framework for acceptance, trust, and personal growth.
Solution-Focused Brief Therapy (SFBT)
A goal-oriented approach—Solution-Focused Brief Therapy (SFBT)—is intended to propel clients to focus on what they would like to achieve through therapy rather than dwelling on their troubles or mental health challenges. In other words, a form of visualization is the focal point, where the therapist will work with the client to envision a desirable future. Then, for the client to attain that vision, they would be assisted by the therapist in mapping out the small and large changes to define clear goals that are necessary in order to move toward that vision. A significant part of the process involves recognizing and building on the individual’s existing strengths. The therapist highlights any successes—no matter how small—to reinforce what’s working and to help the client gain momentum and confidence in their ability to create positive change.
Strength-Based Therapy
Strength-Based Therapy, a form of positive psychotherapy and counselling, is designed to accentuate the client's inner strengths and abilities. Instead of focusing on the individual's flaws or even past mistakes, the attention is shifted to what the client does well, and in turn, this results in fostering a more optimistic mindset. Through consistent application, clients will often develop balanced expectations of themselves and of others, including a more grounded view of the world. The approach would lead to a greater sense of self-worth and show an individual what they are truly capable of, while building the confidence to navigate life's challenges with their strengths.
Mindfulness-Based Cognitive Therapy (MBCT)
Mindfulness-Based Cognitive Therapy (MBCT) is a form of therapy that is dedicated to assisting clients who encounter chronic pain, hypertension, heart disease, cancer, and other health issues, such as anxiety and depression. The approach of mindfulness-based cognitive therapy, or MBCT, is a two-part therapy that aims to reduce stress, manage pain, and embrace the freedom to respond to situations by choice. The technique blends two disciplines— cognitive therapy and mindfulness. In simpler words, mindfulness is basically being in the present moment and involves observing one's thoughts and experiences without judgment. Clients are encouraged to focus closely on their emotions whilst the therapist helps them build in a more objective perspective, allowing the individual to better understand and cope with life's challenging moments.
Find the Right Therapy Type for Your Needs
Our primary goal was to educate our readers on what each type of therapy treatment approach entails, but sometimes we need more clarity, and we are here to support you with that. To catch a glimpse of who we are and what we have to offer, head on over to our video Library for some short educational clips. Teston Psychological Services also offers a complimentary 15-minute consultation to see how our techniques can benefit you. All you have to do is fill out this short form to book your first consultation, and we will help you navigate any questions you have.
We're a team of individuals who are passionate in helping our clients develop the mindset and skills to navigate the ups and downs of everyday life—whether you did a quick search online for: therapist near me in Vaughan —we offer a variety of mental health support in Vaughan and to the GTA—but if you can't make it in person, virtual appointments are available. Remember, we all have the power to challenge and change our thought patterns, and we don't have to remain in unhealthy cycles that do not serve us well— it's about learning to think differently, building long-term mental resilience, and thriving to our fullest potential as individuals.