At Integrative Therapy & Coaching, we understand that seeking therapy can be a significant step, and often navigating the different approaches can feel overwhelming. We are here to help you further understand two common, evidenced-based and effective therapies that our therapists in Greenwich often use with our patients and families. While Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) share some similarities, they also have distinct focuses. Let’s break down the differences and learn how these two therapeutic approaches can be implemented in individual therapy, child & adolescent therapy and family therapy.

Cognitive Behavioral Therapy (CBT): Changing Thoughts, Changing Behaviors

Cognitive Behavioral Therapy (or CBT for short) is a goal-oriented approach to therapy that focuses on the connection between thoughts, feelings, and behaviors. The core idea of CBT is that negative or “distorted” thinking patterns lead to →  distressing or “negative” emotions which lead to → negative or self-destructive behaviors.

How it works:

• CBT helps individuals identify and challenge negative thought patterns which this approach identifies as the first place emotions begin – in our minds. 
• CBT teaches us to identify how negative thoughts lead to negative feelings which lead to  negative behaviors. coping skills to manage difficult emotions.
• It encourages behavioral experiments to test and change unhelpful behaviors.

• Applications:
  • Individual Therapy: CBT is highly effective for addressing anxiety, depression, phobias, and other mental health concerns. It helps individuals develop practical strategies to manage their symptoms and improve their overall well-being.
  • Child & Adolescent Therapy: In child therapy, CBT can help children and adolescents manage anxiety, anger, and behavioral issues. Therapists use age-appropriate techniques to teach children how to identify and change negative thought patterns and develop healthy coping mechanisms.
  • Family Therapy: CBT can be used to improve communication and problem-solving skills within families. It helps family members identify and change negative interaction patterns and develop healthier ways of relating to each other.

Dialectical Behavior Therapy (DBT): Balancing Acceptance and Change

DBT was initially developed to treat borderline personality disorder (BPD), but it has since been proven effective for a wide range of emotional and behavioral challenges. DBT emphasizes the importance of balancing acceptance and change.

• How it works:
  • DBT teaches four core skills: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
  • DBT focuses on helping individuals manage intense emotions, improve relationships, and cope with difficult situations.
  • It often includes individual therapy, skills training groups, and phone coaching.

• Applications:
  • Individual Therapy: DBT is particularly helpful for individuals who struggle with intense emotions, self-harm, and suicidal ideation. It helps them develop skills to regulate their emotions and build a life worth living.
  • Child Therapy: DBT adapted for children and adolescents focuses on teaching emotional regulation and coping skills. It can be especially beneficial for young people who struggle with impulsivity, self-harm, or intense emotional outbursts.
  • Family Therapy: DBT can help families navigate complex dynamics and improve communication. It teaches family members how to support their loved ones while also maintaining healthy boundaries and managing their own emotions.

Key Differences at a Glance:

• CBT: Focuses primarily on changing thought patterns and behaviors.
• DBT: Focuses on balancing acceptance and change, with a strong emphasis on emotional regulation and learning concrete skills.
• CBT: Generally shorter term than DBT.
• DBT: Generally longer term

Choosing the Right Therapy:

The best therapy for you or your family depends on your specific needs and goals. At Integrative Therapy & Coaching, our therapists and coaches work together with you to determine the most appropriate treatment approach. Whether you’re seeking individual therapy, child & adolescent therapy, or family therapy, our experienced team is here to support you. We encourage you to contact us with any questions or to schedule a consultation. We’re committed to helping you and your family achieve greater emotional well-being.