About Therapy

MENTAL / BEHAVIORAL THERAPIES

Behavioral

Behavior therapy is based on the belief that we can change the ways we think and feel by changing our actions. It often focuses on weakening the connections between situations and troublesome habits - for example, with Sharon, her conditioned response of being shy in social situations. To help Sharon with her shyness, a behavioral therapist would guide her to act in more outgoing ways. This is done through the use of many techniques, such as systematic desensitization (imagining the fearful situation, while at the same time doing something that is relaxing and calming), having Sharon give herself rewards for times when she's outgoing, and training her to be more assertive.

Behavioral therapy is often used with Cognitive Therapy.

Cognitive / Rational Emotive Therapy (RET)

Rational Emotive Therapy, one of the leading types of cognitive therapy, is based on the following:

1. That as children, for varying reasons, we are prone to create irrational beliefs.

2. These beliefs are generalized and become habitual.

3. When the child becomes an adult, he reindoctrinates himself with these beliefs.

Cognitive therapy works with the way a client thinks, and also often incorporates different techniques from Behavioral therapy. According to RET, irrational beliefs are caused by dogmatic demands ("I must be approved of") coupled with negative evaluations ("and if I'm not, it proves I'm a stinker.") Some of the most common irrational beliefs revolve around "person rating," "overgeneralization," "all or nothing thinking," and "ignoring the evidence." The therapist helps the client identify these negative automatic thoughts, and replace them with rational thoughts based on preferences: "I prefer to receive approval, but one person's disapproval does not invalidate me as a person."

With Sharon, a cognitive therapist would teach her about the differences between irrational and rational beliefs. Sharon would be assisted in identifying the irrational underpinnings of her shyness, such as:
- "I must keep quiet in social situations, because if I'm not, I will be made fun of, which confirms my lack of worth."

Sharon would be taught how to dispute this belief with a rational belief, such as:
- "Just because I was criticized as a child does not prove it will always happen as an adult. I will take my chances, and deal with my social successes and failures. If I never speak up, then I'll never have a chance to learn, or to succeed."

The therapist would also use behavioral techniques to assist in bringing about the belief change. For example, Sharon would receive a homework assignment of speaking to at least one person each time she takes the bus to and from work. If she finds the irrational belief is present (which is usually recognized through uncomfortable feelings), her assignment is to dispute the irrational beliefs, replace them with rational ones, and continue on with her assignment.

Solution Oriented Therapy / Possibility Therapy

These two therapies, which have some significant similarities, are based on the belief that the client is the expert on her issues, and that the solutions lie within her as well. It is a therapy that can be done in a relatively brief amount of time. Therapists work to help the client identify and bring forth solutions and personal resources to help deal with the problem. Part of the focus is noticing what is going right in life, rather than what is going wrong. I once read in a book by the Vietnamese Buddhist Monk Thich Naht Hahn his interpretation of this idea, using a toothache as an example. When we have a toothache, we focus on how much it hurts; and when it is gone, we are grateful. However, when we haven't had toothaches in years, we don't think about being grateful for the health of our teeth, and our bodies. Solution focused therapy helps people focus on the positive possibilities of their lives and relationships, and not just the toothaches.

With Sharon, the therapist might begin with a popular solution focused question: "If a miracle happened tonight and you woke up in the morning and your life was exactly the way you wanted it to be, what would you be doing?" From this answer, the therapist would help Sharon break down the steps involved toward realizing that new vision of herself. Behavioral therapy techniques might be used to help her in changing her present limiting behaviors. Sharon would be encouraged to think of times when she is outgoing. What's different about those times? Perhaps when she is with long time friends she's extraverted, but with strangers she's withdrawn. The therapist would help Sharon see that she already has the solution within; and explore with Sharon ways that she could bring that feeling of safety with long time friends into the new situations.

Reality Therapy

Reality Therapy is based on Choice Theory, which holds that all of our behaviors have been chosen as the best way to meet our genetically encoded needs of survival, love and belonging, power, freedom, and fun. Our behavior is internally motivated by these needs, and not determined by external causes.

These needs drive us all our lives, and of these five, love and belonging is primary. Therefore, the core problem of all people who are unhappy is their inability to get along with others and with themselves to the extent that they want.

It often is not obvious why we have chosen certain behaviors. For example, why does Sharon choose to be shy in dating situations? How has that choice helped her fulfill her need for love and belonging? In order to understand this choice, Sharon must look at her childhood. As a child, being shy kept her out of the path of her parents' criticism; thus, it helped her to survive, and to feel a greater sense of belonging. However, as an adult, it is now counterproductive, and actually hinders her ability to meet her need for love and belonging.

Because our experience is a result of our choices, and not something that is just happening to us, a Reality Therapist does not think of people as being depressed, anxious, or angry; but rather thinks of the verb forms of these words: the person is "anxietying;" or "angering."

Not only are there childhood strategies that lead us to choose "paining" behaviors, there are also reasons in the present day why we continue with unskillful behavior. For example, "depressing" can help us avoid what we fear. For Sharon, if she starts depressing whenever she goes to a party, she doesn't have to face possible rejection. Therefore, it is out of our fear that we allow these ineffective childhood beliefs to remain active.
Therefore, the core of Reality Therapy is to help us become aware of the choices we are already making, to check and see if this is in line with what we really want, and if not; to create effective strategies to move towards more satisfying choices.

To use this website you must agree to our Terms and Conditions.
Links
Site Map