Multiple evidence-based therapy approaches have proven effective for self-help. Understanding the options helps you choose what fits your needs.
Cognitive Behavioral Therapy (CBT) for Self-Help
CBT is typically the first-line therapy for self-help. It targets the thoughts and behaviors that maintain self-help and teaches practical coping skills.
Acceptance and Commitment Therapy (ACT)
ACT helps with self-help by teaching psychological flexibility — the ability to accept difficult experiences while still moving toward valued living.
Dialectical Behavior Therapy (DBT)
DBT combines cognitive-behavioral techniques with mindfulness and acceptance strategies. Particularly helpful for self-help involving emotional intensity.
EMDR (Eye Movement Desensitization and Reprocessing)
EMDR is effective when self-help is linked to traumatic memories or experiences. It processes stored trauma that contributes to current symptoms.
Choosing the Right Therapy for Your Self-Help
The best therapy depends on your specific presentation of self-help, personal preferences, and what's available to you. A consultation with a mental health professional can help identify the best fit.