CBT focuses on identifying antecedents (triggers), noticing your beliefs related to those triggers, then understanding how your thoughts lead to consequences for you (e.g., feeling anxious, depressed, angry, being less active or sedentary.)

Click here to learn more about Traditional CBT at the Beck Institute

ACT encourages people to embrace (accept) and “just notice” their thoughts and feelings rather than fighting or feeling guilty for them. In this way, ACT differs from other kinds of cognitive behavioral therapy (CBT) which teach people to better control their thoughts, feelings, sensations, memories. ACT has been used in children and adults to successfully treat anxiety, depression, OCD and a host of other concerns.

Click here to learn more at Very Well Mind ACT.

Hierarchical Systematic desensitization is a form of ERP whereby aa person is gradually exposed to an anxiety-producing object, event, or place while being engaged in some type of relaxation at the same time in order to reduce symptoms of anxiety.

ERP is a specific type of cognitive-behavioral treatment . ERP includes exposing oneself to certain stimuli and then, avoiding compulsive behaviors when triggered. This therapy is one of the gold standards for treating obsessive-compulsive disorder (OCD). ERP has also been successfully used to treat other forms of anxiety, including those related to insomnia (along with modifications to sleep hygiene and deconditioning.).

CBT also includes Motivational Interviewing (MI), which is used to help individuals weigh the pros and cons of their behavior to help them improve their confidence to engage in healthy behavior and advance through stages of healthy lifestyle change.

When we are anxious or stressed, we need to calm our bodies. We often pair CBT with Relaxation techniques that include Progressive Muscle Relaxation, Guided Imagery, Body Scans and Deep Belly Breathing. These calming techniques teach your body to undo years of conditioning when stressed, that have been telling your body to breathe shallow, tense your shoulders and other parts of your body, and think of all that could go wrong. With a regular practice, relaxation and deep breathing also help your body learn to prevent these types of stress reactions we hold in our bodies.