Demystifying Therapy: Understanding CBT, DBT, EMDR and Beyond

mental health therapy Apr 15, 2025

If you've ever looked into therapy, you've likely come across a slew of acronyms: CBT, DBT, EMDR, ACT, ERP… It can feel overwhelming trying to make sense of what these mean and which approach is “right.” The truth is, therapy isn't one-size-fits-all. Different approaches offer different tools and understanding a few key aspects of each can empower you to make informed decisions that best support your mental health and healing journey.

Let’s take a closer look at three commonly used, evidence-based therapy types: Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Eye Movement Desensitization and Reprocessing (EMDR) as well as a few other common approaches.

Cognitive Behavioral Therapy (CBT)

CBT is one of the most widely researched and practiced forms of therapy. It’s based on the concept that our thoughts, feelings, and behaviors are interconnected. By learning to identify and shift unhelpful thought patterns, people can change how they feel and respond to life’s challenges.

CBT is effective for anxiety, depression, trauma, and even sleep disorders. It’s also practical and skills-based, which makes it especially helpful for children, teens, and adults who appreciate structured, goal-oriented support.

Two core CBT skills:

Cognitive Restructuring – This skill helps people recognize negative or distorted thinking e.g. “I’ll never be good enough”) and replace it with more balanced thoughts e.g. “I’m doing my best, and that matters right now.”).

Behavioral Activation – When we’re feeling low, we often withdraw from things that bring us joy. This CBT strategy encourages scheduling enjoyable or meaningful activities—even when motivation is low—to boost mood and energy.

Dialectical Behavior Therapy (DBT)

DBT was originally developed to treat individuals with Borderline Personality Disorder, but it's now used to support people struggling with emotion regulation, self-harm, suicidal ideation, eating disorders, intense relationship conflicts and more.

DBT emphasizes both acceptance and change, teaching people how to manage big emotions without becoming overwhelmed by them. At the heart of DBT is the concept of dialectics—the idea that two seemingly opposite things can both be true at the same time, such as “I accept myself as I am” and “I am working to grow and change.” This balanced mindset helps individuals move away from all-or-nothing thinking and develop more flexible, compassionate perspectives.

Two core DBT skills:

Distress Tolerance – These are practical tools for surviving emotional crises without making things worse. For example, the “TIPP” skill helps regulate the nervous system through temperature (e.g., splash cold water), intense exercise, paced breathing, and progressive muscle relaxation.

Wise Mind – DBT helps people find the balance between “Emotion Mind” and “Reasonable Mind” to make grounded decisions. “Wise Mind” is the inner compass where logic and emotion meet—and learning to access it is a game changer.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR is a structured therapy designed to help people process traumatic memories. It uses bilateral stimulation (often through guided eye movements or tapping) while recalling distressing experiences. The idea is that traumatic memories get “stuck” in the brain, and EMDR helps the brain reprocess them so they no longer cause intense emotional responses.

While EMDR may sound different than talk therapy, it’s backed by substantial research as an effective treatment for PTSD. It’s also increasingly used for anxiety, phobias, and complex grief.

Two core EMDR components:

Resource Development – Before processing trauma, EMDR therapists help clients build internal coping resources such as a “calm place” or grounding imagery.

Bilateral Stimulation – Through guided eye movements, auditory tones, or tapping, clients reprocess disturbing memories, reducing emotional intensity and forming more adaptive beliefs like “I’m safe now” or “It wasn’t my fault.”

What About Other Approaches?

CBT, DBT, and EMDR are just a few of the tools in a therapist’s toolkit. Here are a few others to be aware of:

ACT (Acceptance and Commitment Therapy): Used to treat a variety of diagnoses such as anxiety and depression, this modality focuses on values-based living and psychological flexibility. It teaches mindfulness and acceptance of thoughts and feelings rather than fighting them

ERP (Exposure and Response Prevention): A gold-standard treatment for OCD, ERP helps clients gradually face fears while resisting compulsions, retraining the brain's fear response

Play Therapy: Especially useful for children, this modality uses play as a medium to explore emotions, resolve conflicts, and build coping skills

How Do I Know What’s Right for My Family?

Therapists often blend approaches based on the needs and preferences of the individual. The best approach depends on:

The presenting concern (e.g., trauma, anxiety, emotional dysregulation)

The age and developmental stage of the person receiving therapy

Preferences around structure, homework, and depth of emotional processing

When looking for a therapist, ask about their training and which modalities they use. The right therapist will tailor treatment to meet your or your loved one’s unique needs and adjust as goals evolve.

Bringing Clarity to the Process

Understanding therapy shouldn’t require a degree in psychology. Having a basic grasp of these modalities helps you advocate for the right support and speak more confidently about mental health options. Remember, no matter the approach, healing takes time—but the right tools can make the journey feel more manageable.

Download this Therapy Skills Guide to learn more and practice some common skills!

Looking to get connected to a therapist? Schedule an intake call on our website.