What is CBT, SFBT, MI, DBT, and More: Explaining All Those Letters
Understanding the Different Types of Therapy
Most people begin therapy with at least a little uncertainty. You may be wondering what to expect, what your sessions will look like, or how your therapist chooses the strategies they use. It is completely normal to feel unsure. Therapy includes many approaches, and each one is designed to help people understand themselves, build new skills, and create a healthier path forward. When you understand how these models work, it becomes easier to feel confident about your choice.
If you have ever researched therapy options, you may have noticed many acronyms like CBT, DBT, SFBT, and MI. Each represents a specific therapeutic approach that helps clients improve their emotional health in different ways. Therapy is not one size fits all. The best approach depends on your goals, personality, and the issues you want to address. Understanding how these methods work can help you feel more comfortable and empowered as you begin the process.
Below is an expanded overview of several widely used, evidence-based therapy models. These approaches are used across thousands of studies and recommended by reputable organizations such as the American Psychological Association and the National Institute of Mental Health. While each modality has unique strengths, they all share one goal, which is helping you feel better and move toward the life you want.
1. Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy is one of the most researched and effective forms of therapy available today. It focuses on the connection between your thoughts, emotions, and behaviors. At its core, CBT teaches that the way you think strongly influences how you feel and act in your daily life. When your thoughts become clearer and more balanced, your emotions and choices often improve as well.
Many people are surprised by how practical CBT feels. It gives you concrete tools, worksheets, and exercises to help you identify unhelpful thinking patterns. These patterns are often automatic, such as assuming the worst, blaming yourself for things outside your control, or viewing situations in all-or-nothing terms. Once you can recognize these patterns, you can learn how to challenge them and replace them with more realistic and supportive thoughts.
For example, someone with anxiety may notice a thought like, “I know something bad will happen at work today.” CBT helps you step back and examine that thought. You learn to ask questions such as, “What evidence supports this?” or “Is there another way to understand this situation?” Over time, these skills reduce the intensity of anxiety and create more emotional space to respond calmly.
CBT is supported by strong evidence for conditions such as anxiety, depression, stress, panic, insomnia, chronic worry, and low self-esteem. Many clients also use CBT tools between sessions by practicing journaling, relaxation strategies, or mindfulness. These small steps add up and create long-term change.
2. Dialectical Behavior Therapy (DBT)
Dialectical Behavior Therapy was originally developed to help people who experience intense emotions and difficulty regulating them. It is rooted in the principles of CBT but expands beyond thought patterns to focus on four key skill areas. These include mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness.
One of the core ideas in DBT is the balance between acceptance and change. This means learning how to accept your emotions without fighting them, while also building healthier ways to manage them. Many clients find this approach grounding because it helps reduce shame and self-judgment. Instead of asking, “Why can’t I control my emotions?” DBT teaches you to notice and understand those emotions, then work with them more effectively.
DBT includes concrete tools that can be practiced daily. These might include grounding techniques to calm your body, breath-based exercises to slow down racing thoughts, or emotion labeling strategies to help you understand what you are feeling. Many DBT tools are also helpful for trauma responses, relationship patterns, and impulsive behaviors.
The research on DBT shows strong results for emotional dysregulation, self-harm behaviors, chronic stress, trauma, and relationship challenges. Many people benefit from DBT because it offers clear, structured skills that can be applied in real time when emotions feel overwhelming.
3. Solution-Focused Brief Therapy (SFBT)
Solution-Focused Brief Therapy is a short-term, goal-oriented approach that focuses on what is working rather than what is going wrong. Instead of exploring your entire history or analyzing every detail of a problem, SFBT looks at what you want your life to look like and how to take steps in that direction.
One of the well-known tools in SFBT is the “miracle question.” A therapist might ask, “If you woke up tomorrow and the problem that brought you to therapy was completely resolved, what would be different?” This question helps clients imagine a preferred future and identify the ingredients that make change possible.
SFBT is a practical option for clients who prefer clear structure and measurable progress. It is commonly used for stress management, adjusting to life transitions, improving communication, or setting goals in areas such as health, relationships, or work. Instead of spending large amounts of time trying to understand every angle of a problem, SFBT helps you focus on small, do-able steps that create momentum.
Research shows that SFBT improves motivation and increases a sense of personal agency. Many clients appreciate that this model treats them as capable individuals who already have strengths to build on.
4. Motivational Interviewing (MI)
Motivational Interviewing is a collaborative, client-centered approach that helps people overcome ambivalence about change. Almost everyone experiences hesitation when facing something difficult or meaningful. MI helps you understand your mixed feelings, clarify your values, and identify the reasons you want to move forward.
Instead of giving you advice or telling you what to do, the therapist partners with you to explore your motivations. MI uses open-ended questions, reflective listening, and gentle guidance to help you connect with your own internal motivation. This can be especially helpful when working through procrastination, lifestyle changes, health goals, or shifting long-standing habits.
Research from the National Institutes of Health shows that MI increases follow-through, reduces resistance, and helps clients feel more confident in their ability to change. It is frequently used in health behavior change, addiction recovery support, relationship patterns, and situations where someone feels stuck.
Many clients find MI refreshing because it respects their autonomy. You remain in the driver's seat, while the therapist helps you explore your reasons for change in a supportive and nonjudgmental space.
5. Integrating Modalities for the Best Fit
While each therapy model has strengths, most therapists blend multiple approaches to meet your needs. This is called an integrative therapy style, which allows your treatment to adapt as your goals evolve. For example, a therapist may use CBT to help you work through anxious thoughts, DBT to support emotional regulation, SFBT to set practical goals, and MI to help you move through ambivalence.
A blended approach offers a personalized experience rather than a rigid set of steps. Many therapists also use trauma-informed principles, which means they pay attention to your sense of safety, choice, and empowerment. This is especially important for clients who have experienced difficult or overwhelming life events.
An integrative approach works because no two people experience life the same way. What resonates for one person may not resonate for someone else. A skilled therapist adjusts strategies so that you feel supported, understood, and capable of making progress.
Research consistently shows that a strong therapeutic relationship is one of the most important predictors of success. The specific modality is helpful, but feeling connected to your therapist often matters just as much. When you feel safe and understood, you can explore deeper issues, practice new skills, and create meaningful change.
— Sam Long, LISW
Founder of Long Therapy Services
-Growth and Healing, Wherever You Are-
Ready to start? Contact me today or schedule through Headway or SonderMind.
Learn more by going to About or Services pages. Have specific questions go to FAQs.
The information on this page is for educational purposes only and is not a substitute for professional therapy, diagnosis, or treatment. If you are in crisis, call or text 988 (Suicide and Crisis Lifeline) or go to your nearest emergency department.
