Alternatives to CBT

[Firestorm86]

Hi all, I’m starting my therapy journey soon and just got a referral for a psychologist to help with depression. I am worried that their solution will be cognitive behavioural therapy (CBT), something that I’ve tried so many times in the past that doesn’t seem to get any results.

Are there alternatives therapies that have worked for any of you?

[Jasjit]

Hey Firestorm!

Welcome to BeyondBlue and thanks for sharing your story online. To be honest I have never tried CBT professionally. But I did manage to reverse all my mental health problems through a lifestyle change if lifestyle change can be considered an alternative to CBT.

So a quick fun fact about me 🙂

Throughout my childhood and adolescence, I suffered from anxiety - social, generalized, phobias, self-esteem, body image disturbance, which then went into eating disordered behaviors - binge eating etc.

But one day it hit me really hard!!! I remember that time when I was rejected by my psych honors program. Why? Well, I could not focus!

So, from there it was clear, my mental health problems were becoming a liability. Then from that day on, I made a lifestyle change. I started eating a whole foods plant based diet, exercising, and meditating every day. Interestingly, all my mental illnesses disappeared!

Now I am flourishing! I am compassionate. In fact, I love myself! I look forward to everyday.

A lifestyle change has worked for me.

[romantic_thi3f]

Hi Firestorm86,

Thanks for your post- and this is a really great question since CBT is often the 'go-to' with so many psychologists.

There are so so many different types of therapies that it's impossible to go through them all in one post.

Here's a link that lists a few and some more information about them - the ones I'd suggest looking at in particular is Acceptance and Commitment Therapy and Psychodynamic Therapy. These two are also really common with psychologists.

https://www.psychologytoday.com/au/types-of-therapy

I also recommend that when you go and see your psychologist for the first time, just let them know of your own experiences with CBT and why you felt it didn't work for you. This is such valuable input and then your psychologist can let you know of their own approach and how it can be different to what you've done before.

Hope this helps

rt

[Firestorm86]

Thanks so much, something close to Psychdynamic therapy seems like it might be the best thing for me... and just having someone to talk to.

[uncut_gems]

Hey Firestorm!

Just jumping in to share my two cents because this topic is also near and dear to my heart, and you really articulated something I've felt before. romantic_thi3f is dead-on that CBT is the "go-to" for many, many mental health professionals these days. I've done it before and had success with it, but a few years ago when I moved across the country something inside me told me that I needed a change of pace away from the very goal-oriented, pragmatic approach of CBT.

By chance I ended up seeing a psychodynamic therapist after moving (a bit harder to find) and haven't looked back since. Although it's definitely a unique approach to therapy (lol) I've really got on board with it because as you say I just like the talking and the idea that someone is helping me to deeply explore my psyche, rather than just focusing on worrying less about X, Y, or Z.

It's great that you have an instinct about what does/doesn't work for you. If you can be upfront about that to whatever medical professional you see, you will be in a great place to advocate for yourself to get the kind of care you need. Thanks again for sharing this important thought, and let us know how you go!

Warmly,

Gems

[Izzieste]

Hi Firestorm,

I don't really have any suggestions, but I wanted to say I also feel like CBT is not really helping me. On the contrary, my mental health issues have been getting worse.

I was quite surprised to find out recently that it is considered to be a short-term therapy to help people focus on problem-solving and reframing their thoughts in a more positive manner. It sounds so simplistic to me, especially for people like me with long-term mental health issues. On a rational level, I agree this is probably what I should ideally be doing, but the issue is that I can't, especially when anxiety or depression takes hold of me.

I've been seeing a psychologist for about 4 years now. While it is nice to go and have a non-judgmental person to talk to, I feel like there is never enough time and I can't afford to go frequently enough to actually see much of a difference. It just feels like a band aid to quickly get a few things off my chest, then it's another few weeks until I can go back.

I also don't really know how to go about figuring out what kind of therapy is likely to be more efficient or how to find someone who practices it. I also dread the idea of starting over with someone new after 4 years.

Anyway, I hope you find an approach that works for you.