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 mindfulness-based (staying present) treatment that helps individuals accept their thoughts and emotions instead of fighting or avoiding them. Rather than trying to control or eliminate anxiety, ACT encourages people to notice difficult feelings and take actions that align with their personal values. This approach builds psychological flexibility—the ability to stay present, manage discomfort, and continue moving toward meaningful goals. ACT uses tools like cognitive defusion (stepping back from unhelpful thoughts), values clarification, and committed action to help individuals create a richer, more purposeful life—even in the presence of anxiety or fear.

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.

Exposure and Response Prevention (ERP)

Exposure and 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.

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.

Virtual Reality Exposure and Response Prevention (VR-ERP)

Virtual Reality ERP (VR-ERP) is an innovative extension of traditional ERP that uses virtual reality technology to simulate anxiety-provoking situations in a controlled environment. This method allows individuals to engage in exposure therapy in a safe and immersive way, making it particularly useful for those with severe phobias or OCD. VR-ERP helps individuals confront their fears gradually, with the guidance of a therapist, leading to long-term anxiety reduction.

Art Therapy

Art Therapy is a creative therapeutic approach that allows individuals to express their emotions through visual art, such as painting, drawing, or sculpting. This therapy helps individuals process anxiety and trauma nonverbally, providing an alternative to traditional talk therapy. Art therapy encourages self-exploration and emotional release, making it especially beneficial for those who struggle to articulate their feelings. It fosters relaxation, self-awareness, and emotional healing, complementing other evidence-based therapies.

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.