Understanding Therapy Names: CBT, DBT, ACT, and More

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is a structured, evidence-based approach that focuses on identifying and changing negative thought patterns that contribute to anxiety. CBT helps individuals recognize how their thoughts influence emotions and behaviors, allowing them to develop healthier responses. Through techniques like cognitive restructuring and behavioral activation, CBT empowers individuals to challenge irrational fears and develop coping strategies. This therapy is widely used for anxiety disorders, OCD, and depression, as it provides practical tools that can be applied in everyday life.

For instance, a teen with social anxiety might avoid speaking in class because they believe, “Everyone will think I’m stupid.” In CBT, the therapist would help the teen identify that thought, question its accuracy, and replace it with a more balanced one—like, “Some people might not notice, and others might relate to what I say.” The teen would then practice gradually speaking up in low-pressure situations, building confidence over time.

Dialectical Behavior Therapy (DBT)

Dialectical behavior therapy (DBT) is a type of therapy that teaches teens and young adults how to handle strong emotions and stressful situations. It includes four main skill areas: mindfulness (paying attention to the present moment), distress tolerance (getting through tough moments without making things worse), emotion regulation (managing anxious feelings), and interpersonal effectiveness (handling conflict and asking for what you need).

For example, a teen who gets overwhelmed by school stress might learn distress tolerance skills like holding an ice cube or using deep breathing to stay calm. These tools can help them feel more in control and better able to face challenges.

Acceptance and Commitment Therapy (ACT)

Acceptance and commitment therapy (ACT) is a treatment that teaches people to accept their thoughts and feelings instead of trying to fight them. Instead of focusing on getting rid of anxiety, ACT helps people notice their emotions and still take steps toward what matters most to them. ACT helps build psychological flexibility—the ability to stay present, handle uncomfortable feelings, and keep moving forward. It uses tools like stepping back from negative thoughts, choosing personal values, and taking action to live a more meaningful life, even with anxiety.

For example, a teen with social anxiety might feel nervous about speaking in class, but ACT helps them notice the anxiety and still raise their hand, moving toward their goal of participating despite their fear.

Exposure Response Prevention (ERP)

Exposure response prevention (ERP) is the gold standard treatment for OCD and is highly effective for anxiety disorders. ERP involves gradually exposing individuals to feared situations or thoughts while preventing the compulsive behaviors that typically follow. By consistently facing their fears without engaging in avoidance or rituals, individuals learn that anxiety diminishes over time. This process, known as habituation, helps rewire the brain’s response to fear, ultimately reducing the power of anxiety-driven thoughts.

For example, a teen with contamination OCD might feel the urge to wash their hands after touching a doorknob. In ERP, they would be gradually exposed to touching a doorknob without immediately washing their hands, allowing their anxiety to rise and then fall naturally. Over time, they learn that the anxiety decreases on its own, helping them resist the urge to perform rituals.

Mindfulness-Based Therapy

Mindfulness-based therapy integrates meditation and mindfulness practices to help individuals develop greater awareness of their thoughts and emotions without judgment. By practicing mindfulness, individuals learn to observe their anxiety rather than reacting impulsively to it. This approach can be incorporated into other therapies like CBT and ACT, enhancing emotional regulation and stress reduction. Mindfulness helps individuals cultivate a sense of calm and presence, which can significantly reduce anxiety symptoms over time.

In mindfulness therapy, a teen or young adult learns to focus on their breathing when they feel overwhelmed. Instead of pushing away anxious thoughts, they practice noticing them and returning to the present moment. This helps them feel calmer and more in control.

Virtual Reality Exposure and Response Prevention (VR-ERP)

Virtual Reality ERP (VR-ERP) is a cutting-edge therapy that uses virtual reality technology to enhance traditional exposure response prevention (ERP). With a VR headset, teens can enter realistic, computer-generated environments that simulate anxiety-provoking situations—like touching a public surface or speaking in front of a group—without leaving the therapist’s office. This immersive approach makes it easier to begin exposure in a safe, controlled, and less overwhelming way.

For example, a teen with a fear of contamination might not feel ready to touch a public door handle in real life. In VR-ERP, they can practice this exposure in a virtual environment, where it feels real but manageable. The therapist helps them stay present and avoid safety behaviors, like handwashing. Over time, this practice helps the teen build confidence and feel more prepared to handle similar challenges outside of therapy.

Art Therapy

Art therapy is a creative form of therapy that allows teens to express their emotions through activities like painting, drawing, or sculpting. It’s especially helpful for those who have trouble putting their feelings into words. By creating art, teens can process anxiety or trauma in a safe, nonverbal way. This approach supports emotional healing, self-awareness, and relaxation, and works well alongside other forms of therapy.

For example, a teen who struggles with social anxiety might find it difficult to talk about their fears. In art therapy, they might draw a picture of how they feel in a crowded room. This gives the therapist a window into their experience and helps the teen explore their emotions without the pressure of talking. Over time, this process can help them feel more understood and more confident in expressing themselves.

Yoga Therapy

Yoga Therapy combines physical movement, breathwork, and meditation to promote mental and emotional well-being. This therapy is particularly effective for reducing anxiety by calming the nervous system and increasing body awareness. Yoga postures, breathing exercises, and mindfulness techniques help individuals manage stress, improve focus, and develop relaxation skills. Research has shown that yoga therapy can enhance traditional treatments like CBT and ERP, offering a holistic approach to anxiety management.

For example, a teen who experiences anxiety before school might practice a series of calming yoga poses in the morning. As they focus on their breath and body movements, they begin to feel more grounded and less overwhelmed. By incorporating yoga into their routine, they can reduce stress and increase their ability to stay calm during anxious moments throughout the day.