What is Therapy?

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Common therapy styles and benefits

There are many forms of therapy designed to cater to different needs. Which style do you think would suit you best?

Cognitive-Behavioural Therapy (CBT)

• Change your thoughts and behaviours so you can change your feelings and well-being
• Common treatment for depression and anxiety disorders
• Adapted for some forms of trauma and related mental health and substance use concerns

Dialectical Behaviour Therapy (DBT)

• Learn how to accept change, manage emotions, tolerate distress, and build relationships
• Often used to treat people with significant mental health disorders
• May be useful for those with extreme behaviours, including self-harm

Acceptance and Commitment Therapy (ACT)

• Focus on accepting difficult experiences rather than changing thoughts or behaviours to avoid them
• May help people recognize situations, thoughts, or behaviours that cause problems
• May be helpful for depression, anxiety disorders, and other mental health challenges

Mindfulness-Based Interventions

• Reset your thinking and learn how to recharge by fully accessing the present moment
• Found in therapies like CBT, DBT, and ACT
• Can be practiced alongside other therapies

Somatic Therapy

• Learn how to discharge stress, tension and trauma in a holistic way
• Uses both talk therapy and physical therapies, including breathing exercises, dance, mindfulness and other body movement techniques
• Helps in calming a nervous system overloaded by stress

Interpersonal Therapy (IPT)

• Focus on relationship building, communication strategies, and conflict resolution
• Commonly used for depression
• May be most helpful for dealing with loss, grief, difficulties in relationships, or life transitions

Group Therapy and Workshops

• Receive support from others with shared experiences, non-stigmatizing
• Commonly used for mental health problems, substance use issues, grief processing, relationship challenges and parenting challenges
• Many therapies, including CBT and mindfulness, can be done in groups or one-one-one

Choosing the right therapy

Chances are, you’ll find one or more therapies helpful. It depends on your diagnosis, goals, availability, and understanding of your challenges. Your doctor may be able to identify and recommend options in your community to help you get started. Your employee benefits may cover certain types of therapy, including counselling. Or you may prefer to explore options online by visiting resource hubs such as HeretoHelp BC.

Things to think about

• Accessibility: Is the therapy available when you need it (e.g., evenings, days off)? How much time or effort is involved in getting to the therapy?
• Costs: Are there costs involved? Are costs covered by your work benefits?
• Fit: Consider the type of person you prefer to work with. Factors such as gender, age, and life experience can influence how comfortable you feel. Feeling comfortable can support your readiness to engage in the work involved in healing.

Choosing the right therapist or group facilitator

A big part of finding the right fit involves your connection with the therapist or group leader. Opening up about personal problems can be difficult, so it’s important that you feel comfortable, fully present, safe, and supported.

It can take a bit of time to find the right therapist—someone whose non-judgmental presence encourages you to talk candidly about what’s bothering you at work or home. Many professionals will offer a trial session so that you can decide whether they’re the right fit.

Note: It’s okay to be honest with the therapist or facilitator if you’re not feeling comfortable. Most professionals understand it’s not personal. It’s important that you find the type of help you need to get the most out of your career and home life.

Things to think about

• Credentials: Is the therapist certified? What kind of expertise and experience does the facilitator have?
• Expectations: When, where and how often will you meet? What will the session look and feel like? What is required of you during and after each session?
• Compatibility: Do you feel a sense of connection with the therapist? Is this someone you’d feel comfortable talking to and sharing your challenges?

In BC, counselling is an unregulated activity, so it’s important to review your counsellor’s qualifications. Registration with bodies such as the British Columbia Association of Clinical Counsellors ensures that your counsellor has a code of conduct. All registered providers also have a complaints mechanism to report client safety concerns. Visit the complaints page of the BC Association of Clinical Counsellors.