In recent years, at least somewhat influenced by the global pandemic, more people than ever have sought out opportunities for therapy or professional counseling. Clients of all ages increased by over 3 percent from 2019 to 2022 (9.5% to 12.6%) and those between the ages of 18-34 rose from 12% to 18.4% during the same period. Over half of these sessions are taking place virtually, as well, increasing the convenience of accessing these services. Providers have various angles to approach mental health support, but Cognitive Behavioral Therapy (CBT) is one of the most popular approaches, with significant evidenced-based success demonstrated over the last 60 years.

CBT was developed by psychologist Aaron Beck (pictured above) in the late 1960s. This method uses talk therapy to encourage clients to change maladaptive thinking patterns. According to this approach, all people experience automatic thoughts as a reaction to life experiences. Not only must we become aware of these thoughts, they must be changed to seek relief from anxiety, depression, and unhelpful behaviors. Sessions under the CBT method last between 45-60 minutes, with the therapist and client working toward shared goals. This therapy is designed to be short-term, providing noticeable improvements within about 8-10 sessions.

Another therapy approach, categorized as part of the “larger family of behavioral and cognitive therapies” is Acceptance and Commitment Therapy. ACT (pronounced ‘act’) was developed in the late 1980s by psychologist Stephen C. Hayes (pictured below). Hayes had suffered from anxiety attacks for years, and his theory evolved from understanding and accepting those experiences. In a contrast from traditional CBT, ACT posits that thoughts are not meant to be ‘fixed’ but instead accepted as they are. In a 2009 Psychology Today publication, he wrote, “We as a culture seem to be dedicated to the idea that ‘negative’ human emotions need to be fixed, managed, or changed- not experienced as part of a whole life. We are treating our own lives as problems to be solved as if we can sort through our experiences for the ones we like and throw out the rest. Acceptance, mindfulness, and values are key psychological tools needed for change.” A prominent feature of ACT is valuing psychological flexibility and the ability to lightly hold and intentionally adjust our thoughts and behaviors.

Yet another recently-established therapy approach is Mindfulness Based Cognitive Therapy (MBCT). This method was developed in the late 1990s by psychologists Zindel Degal, Mark Williams, and John Teasdale. MBCT is group-based and incorporates yoga and meditation elements into sessions. Key features of this approach include body scan exercises to bring awareness to the body and mindfulness practices, including mindful stretching. Research on the efficacy of this method is ongoing.

Many other approaches and methods exist and are practiced by licensed psychologists (LPs), licensed psychological associates (LPAs), licensed professional counselors (LPCs), and licensed clinical social workers (LCSWs). As practitioners and researchers learn more about treating mental health and disorders, these theories will be refined and adjusted. If you are interested in exploring more about therapy offerings, consider contacting the practitioners here at PACT, other local clinics, or other online providers.