What is Evidence-Based Therapy?

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Therapy can look very different depending on a provider's training and approach. A big part of finding the right therapist is developing a relationship based on trust, safety, and compassion -- and that is my number one priority in meeting new clients. The best treatment is also based on extensive research about how people can benefit most from treatment. If you are investing time, energy, and financial resources into your treatment, you want to know it is solidly based on the science of mental health and human behavior.

Some people arrive at Mindful Living Baltimore concerned that therapy cannot work for them. They feel hopeless, or discouraged, or worried that they are beyond help. In fact, some have had previous therapy experiences that have reinforced these fears. Whether you're new to therapy or have had past experiences of "staying stuck" in treatment that seems like it is not going anywhere, don't give up hope. 

We will work together to create a treatment plan tailored to address your individual treatment goals and needs. Therapy is an active process -- for you and your therapist. In addition to your weekly appointment, you may be asked to practice skills outside therapy, monitor problem behaviors, or engage in tasks between sessions to work towards your goals. 

No single approach is perfect for everyone. However, extensive clinical research has been done (and continues to be done) about which therapy techniques actually lead to reductions in symptoms, improved well-being, and sustained change. At Mindful Living Baltimore, together we will design a treatment plan that builds on the science of what works, and tailored to what will help you reach your individual treatment goals. 

Examples of Evidence-Based Therapies:

Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT) and trauma focused therapies such as Cognitive Processing Therapy (CPT) and Prolonged Exposure therapy (PE) have been shown to help create sustained and meaningful change for individuals 

Cognitive-Behavioral Therapy is a broad category of treatment that focuses on the relationship between our thoughts, emotions, and behaviors, and how unhelpful or inflexible patterns of thinking  can reinforce painful emotions and problem behaviors that keep us stuck. You will learn skills to increase your awareness of your thoughts and emotions as they arise, and challenge and replace unhelpful beliefs with more effective ways of thinking about and interacting with yourself, others, and the environment.

Acceptance and Commitment Therapy utilizes mindfulness- and acceptance-based strategies to increase psychological flexibility, contact with the present moment, and commitment to a meaningful life. You will learn to identify and clarify your primary values, commit to specific action steps that work towards your goals, and increase sources of meaning in your day-to-day life. You will be taught strategies to make space for both positive and negative emotions while "dropping the struggle" with emotions, urges and beliefs that interfere with your ability to engage meaningfully with your goals.

Cognitive Processing Therapy (CPT) helps clients build awareness into the ways your trauma has impacted your way of making sense of yourself, others, and the world. During treatment you will learn to make space for natural emotions related to the trauma while also exploring patterns of thinking that keep you stuck in your symptoms. You and your therapist will review strategies to evaluate your current ways of thinking and to identify balanced beliefs within domains frequently impacted by trauma, including safety, trust, power and control, esteem for self and others, and intimacy. 

Prolonged Exposure Therapy  (PE) is an exposure-based treatment in which your therapist will guide you in gradually approaching the trauma-related thoughts, memories, and situations you may have been avoiding since the event(s). Although avoidance can reduce negative emotions in the short term, over time avoiding these experiences actually increases distress and is a factor in maintaining PTSD symptoms. Your therapist will aid you in revisiting thoughts and emotions within a safe, structured, and supportive environment.

Dialectical Behavior Therapy is a type of cognitive-behavioral therapy that centers on increasing behavioral skills in four primary domains: mindfulness; distress tolerance; interpersonal effectiveness; and emotion regulation. By fostering skills in these four areas and reducing unsafe coping strategies, DBT aims to improve behavioral effectiveness and increase a clients' ability to build and commit to a life worth living. You will learn to apply mindfulness skills to tolerate painful emotions without making the situation worse, increase your effectiveness in managing your own emotions and interactions with other people, and work towards a balance between acceptance and change.

* The DBT model combines both individual psychotherapy and group therapy. At this time, Mindful Living Baltimore does not provide complete DBT services, but rather DBT-informed treatment, because we do not offer a DBT skills group or after-hours coaching. We are happy to provide referrals for supplementary DBT resources in the area.