Psychodynamic Therapy vs CBT - Pacific Beach Health

What is Psychodynamic Therapy?

Internet-based psychodynamic therapy and CBT, or cognitive-behavioral therapy, are becoming more popular as individuals seek to understand themselves and take positive steps toward improving their actions and habits. Psychodynamic therapy and CBT are sometimes spoken in the same breath because they carry several major similarities. However, many people may also compare psychodynamic vs. CBT therapy to determine which one better suits them.

Psychodynamic therapy and CBT are distinct therapeutic approaches, which concrete goals, techniques, benefits, and downsides. Let’s break down the differences between Internet-based psychodynamic therapy and cognitive-behavioral therapy. By the end, you may have a better understanding of which therapeutic approach will be better for your unique needs.

00:00 In the 1870s, thermodynamics were a hot topic. 00:05 No pun intended. 00:06 It explained energy and heat in a way that made sense and it 00:09 drastically advanced the field of physics. 00:11 Everybody was talking about it and everybody wanted a piece of it. 00:15 And one particular scientist at the University of Vienna named Ernst Wilhelm Von Brücke 00:20 thought to himself, 00:22 “Well wait a second, if these laws dictate our entire world, then aren’t all living 00:28 beings, including humans, just bodies of energy that would also abide by these laws?” 00:33 Ernst published his theory in 1874, which was a significant year because it was the same 00:39 year that he began advising a bright, young, first-year medical student. 00:44 Albert Einstein. 00:46 I'm just kidding, it's Sigmund Freud. 00:47 Freud really liked Von Brucke’s theory, so he stole it and took it a step further. 00:53 He surmised that not only do the laws of thermodynamics apply to the human body, 00:58 but they also apply to the human psyche. 01:01 Voila! 01:02 Psychodynamic theory was born. 01:04 A lot of early psychologists became founders and devotees to this theory, including Freud 01:10 himself and Carl Jung. 01:11 And it became the basis for the first talk therapy techniques, including Psychoanalysis. 01:17 If you’re interested in learning more about psychoanalysis, then check out my video for 01:21 more on that. 01:22 Around the same time, a boy named Alfred Adler was born to a 01:26 Jewish grain merchant and his wife. 01:28 Alfred developed rickets at a young age and was not able to walk 01:31 until he was four years old. 01:33 His healthy older brother was showered with attention, while his mother had 01:38 very little patience for Alfred’s needs. 01:40 At one point he developed pneumonia and the doctor told his father, “Your boy is lost.” 01:46 But Alfred beat the odds. 01:48 He recovered from his afflictions, grew strong, and became 01:52 fiercely competitive with his older brother. 01:54 Little did Alfred know, his illness and sibling rivalry would lead him to develop an entirely 01:59 new form of mental health treatment... 02:02 Psychodynamic Therapy. 02:04 Before we dive in, let’s answer a very important question. 02:07 What do we mean when we say “Psychodynamic Therapy”? 02:11 Often Psychoanalysis and Psychodynamic Therapy are used as interchangeable terms, but they're 02:16 quite different. 02:17 And a lot of people - like Anna Freud and Melanie Klein - developed different flavors 02:22 of this technique, based on different interpretations of the human psyche. 02:26 But Alfred Adler stands out as the first and most prominent psychodynamic theorist whose 02:32 impact continues to this day. 02:34 As such, today I’ll be focusing on Adlerian techniques to describe Psychodynamic Therapy. 02:40 To better understand Psychodynamic Therapy, let’s talk about what it believes. 02:44 Psychodynamic Therapy believes that striving for superiority is the core motivation for 02:50 all human beings. 02:52 Which...kinda sounds dark. 02:54 But superiority doesn’t necessarily refer to trying to dominate other people or wanting 02:59 a leadership role or having other people admire you. 03:02 Instead, superiority means rising above what you currently are and striving to live a more 03:07 perfect and complete life. 03:09 That sounds...pretty nice! 03:11 Adler proposed that human beings truly believe that the perfect and complete life is attainable 03:17 and so we create our own fictional goals for our lives and believe that those personal 03:21 goals are the entire purpose of life. 03:24 If you realize these goals, you realize your "ideal self". 03:29 So logically, a person’s life will be greatly influenced by these goals that they perceive 03:33 to be the purpose of life. 03:35 However, Adler proposed that striving towards our ideal self will bring up inescapable feelings 03:40 of inferiority, or not being good enough. 03:43 He termed this common human experience the “inferiority complex”. 03:47 As we know from his story, Adler had a lot of personal experience with inferiority. 03:52 But he didn’t think that that was a bad thing. 03:54 Adler believed that those feelings of inferiority have driven every improvement humanity has 03:59 developed to better deal with our world. 04:02 Like computers or indoor plumbing. 04:04 See, the belief is that areas where you feel inferior influence 04:09 where you choose to become superior. 04:11 And wherever you choose to become superior becomes your "lifestyle". 04:15 For example, let’s say that you felt less intelligent than others at a young age. 04:20 You might strive to become intellectually superior. 04:24 Your routine, habits, and interactions will then change to 04:28 achieve that goal of intellectual superiority. 04:31 Essentially, your lifestyle becomes one of an intellectual and other people will start 04:35 to describe you as introverted, bookish, or smart. 04:39 So take a moment and think about your own lifestyle. 04:42 You live your life the way that you do because you find it important. 04:46 The reason you are not in the gym for hours every day is probably because being extremely 04:50 physically fit isn’t your ideal self. 04:54 Or maybe you do go to the gym every day, in which case...good for you. 04:59 Psychodynamic Therapy also heavily focuses on childhood experiences and family environment 05:05 as the root of many mental health issues and disorders. 05:08 Adler developed the idea of birth order, which is the theory that your position in your family 05:13 will influence your inferiorities and also your lifestyle choices. 05:18 You know, the whole “eldest child is type-A, middle child is the rebel, youngest child 05:24 is the baby” thing. 05:25 When I first heard about birth order, I was super into the idea because it seemed to fit 05:30 so well with my own family. 05:33 But the evidence for a birth order effect on personality is actually pretty weak. 05:38 It may seem accurate within a family, but when scientists look at whole populations, 05:44 they don’t really see an effect. 05:46 Psychodynamic Therapy also examines a person’s level of social interest. 05:50 Social interest is the desire and capacity to coordinate and work with other people for 05:55 the greater good. 05:56 "The greater good." 05:57 "Shut it!" 05:57 See, unlike, psychoanalysis, which focuses on internal conflicts, Psychodynamic Therapy 06:03 is more concerned with interpersonal conflicts. 06:07 Adler understood that humans are inherently social beings and so, to be healthy, a person 06:12 must have real involvement and investment in society. 06:16 In childhood, social interest can be nourished in a family environment of respect, trust, 06:21 support, and understanding. 06:24 Or it can be squashed in an atmosphere of competition, mistrust, neglect, domination, 06:30 or abuse. 06:31 Children from the latter kinds of families are more likely to strive for their ideal 06:36 self at the expense of others through selfish means. 06:39 Okay, so now that we know what Psychodynamic Therapy believes, 06:43 let’s look at how it’s done. 06:45 Unlike psychoanalysis where the client lays down on a couch and the therapist is just 06:49 out of view, Psychodynamic Therapy happens face to face. 06:53 It's also the first form of therapy to implement the empathetic therapist, which is now 06:58 standard practice in modern counseling. 07:00 See, the therapist is not a detached, emotionless blank slate like in psychoanalysis. 07:06 Instead, the therapeutic relationship becomes an integral part of treatment. 07:11 The therapist has positive regard for the client and shows genuine interest in their 07:15 well-being. 07:16 The first few sessions will typically just focus on gathering info on the client’s 07:21 concerns and building that therapeutic relationship. 07:23 The primary goal of Psychodynamic Therapy is to make the unconscious...conscious. 07:29 The therapeutic relationship with the therapist can reveal how the person 07:32 interacts with their friends or family. 07:34 The therapist then engages in consciousness raising by sharing their observations with 07:39 the client. 07:40 Suddenly, unconscious emotions, desires, and relationship patterns become visible. 07:45 And when the client examines themselves, they're more able to make 07:48 changes in problematic areas. 07:50 Consider this client who received divorce papers from his wife a few weeks ago. 07:55 After discussing the issue over a few sessions, the therapist begins to challenge him and 08:00 engage in consciousness raising. 08:01 Counselor: It sounds like you’re saying your wife hasn’t been emotionally present 08:05 for you in the way you would like her to be. 08:08 Robert: Yeah, I mean. 08:10 She’s there, but...I don’t know. 08:14 We’ve both made a lot of mistakes. 08:19 Counselor: I notice that whenever we talk about Rachel’s responsibility in the divorce, 08:23 you seem to have difficulty criticizing her behavior. 08:27 Have you noticed that yourself? 08:31 Robert: No, I’d never thought of it like that before. 08:35 But I think you’re right. 08:37 I mean, that makes a lot of sense. 08:39 Counselor: And what do you think makes you stop short of being critical? 08:43 By making the client conscious of his reluctance to criticize his wife, it opens up a new conversation 08:49 and may spur the client to further examine the dynamics of his relationship with his 08:53 soon-to-be ex-wife. 08:55 Another tool used in session is contingency control. 08:59 This is a way of reframing a selfish goal in a humorous way so that the client can mock 09:04 it rather than feel condemned by the therapist. 09:07 For example, if you are a perfectionist, the therapist might have you imagine yourself 09:11 as a mad scientist with frizzy hair, bent on taking over the world by building a giant 09:17 lego robot. 09:19 But the scientist can’t achieve this goal because they’re too focused on the color 09:23 and type of lego to begin with. 09:26 Not only is it funny, but the client can understand how silly it is to allow something so small 09:31 dictate such an elaborate plan. 09:33 Another technique used by Psychodynamic Therapy is choosing. 09:37 This technique allows clients to step outside of their comfortable lifestyles so they can 09:41 pursue new lifestyles. 09:43 One tool that's commonly used is the “as if”. 09:46 Let’s say a client says that she would really like to ask out her next-door neighbor 09:50 on a date. 09:51 But she says that she's shy and says, “I’m not really the kind of person to start a conversation”. 09:57 The therapist may task the client with acting “as if” they are that assertive person 10:02 who does make the first move. 10:04 She doesn’t have to become that person, she just has to act like it. 10:08 If the client follows through, she'll probably find out that it works - even if she doesn’t 10:13 get the date - and that by acting in this way, she transforms fiction into reality. 10:19 With all of these techniques, the therapist can help the client understand their unconscious 10:23 desires, inferiorities, and lifestyle, develop a healthy social interest, improve interpersonal 10:30 relationships, and achieve realistic goals. 10:32 And treatment doesn’t go on indefinitely, either. 10:35 Psychodynamic Therapy is relatively short-term. 10:38 While there is no set limit to sessions, it typically involves one session a week for 10:43 anywhere from three months to a couple of years. 10:47 All right, so now we know what Psychodynamic Therapy believes and how it’s done. 10:52 But, does it work? 10:55 Unfortunately, not much research has been conducted on the 10:58 actual effectiveness of Psychodynamic Therapy. 11:01 And it depends on which study you look at. 11:04 It's definitely more effective than no treatment. 11:07 And it's been found to be about as effective as psychoanalytic therapy in a few studies. 11:12 Newer treatments like behavioral and cognitive methods appear to consistently outperform 11:16 Psychodynamic Therapy. 11:18 But, some recent research shows that, when you control for therapist loyalty, the effectiveness 11:23 is about the same as most other modern therapies. 11:26 However, Psychodynamic Therapy has not gone through the rigorous process of becoming an 11:32 “evidence-based practice” like Cognitive Behavioral Therapy or 11:36 Acceptance and Commitment Therapy. 11:37 This means that its techniques haven’t been studied enough to show their effectiveness. 11:41 So it’s kind of hard to give it a strong endorsement. 11:44 Regardless of whether Psychodynamic Therapy is the right choice for treatment, it has 11:48 undoubtedly changed the therapeutic landscape. 11:52 It introduced new concepts like the empathetic therapist and short-term care, while also 11:57 building the foundation for newer treatments. 12:00 So that’s nothing for little Alfred to feel inferior about. 12:04 Thanks for watching this episode of Micah Psych. 12:07 Achieve superiority by subscribing, act "as if" you're a fan by hitting the like button, 12:12 and you can raise my consciousness by leaving a comment for me down below. 12:17 Until next time, I’m Micah. 12:19 Think about it.

Understanding Psychodynamic Therapy

Psychodynamic therapy is a kind of insight-oriented therapy that prioritizes understanding of deep emotions. In other words, psychodynamic therapy may help patients learn how early life experiences and deep emotional assumptions can impact their day-to-day experiences and decisions.

More specifically, psychodynamic therapy focuses on:

The early attachment style a patient adopted due to their upbringing or early experiences
A patient’s relationship with their parents
How a patient interacts or interacted with their siblings

Regardless of the focus, psychodynamic therapy involves diving deep into the most crucial and core aspects of a patient’s thought patterns and emotions.

Psychodynamic therapy can be used to treat depression, anxiety, and addiction. It focuses on the emotional ties to suffering. Common traits of psychodynamic therapy are self-reflection, self-examination, and analyzing problematic patterns in the patient’s life. During psychodynamic therapy, the patient is encouraged to talk freely and say whatever comes to mind, helping the therapist analyze behavior, feelings, and recognize common patterns to best treat the client.¹

Benefits of Psychodynamic Therapy

How Can Psychodynamic Therapy Help in Anxiety?

Psychodynamic therapy can be a beneficial approach for anxiety treatment. When working with someone who struggles with anxiety, a psychodynamic therapist will establish a secure relationship with the patient. Therapy sessions will work on uncovering the core conflict that is causing anxiety to occur, modifying defenses and avoidance, and helping the client gain a new sense of self.²

How Can Psychodynamic Therapy Help in Depression?

When treating depression through psychodynamic therapy, a therapist will work with the patient on exploring a range of emotions they may be experiencing, building resources to cope with daily problems, identifying defense mechanisms the patient may be using and finding patterns to give the individual a better sense of self-awareness. Treating depression this way can help someone attain great insight and self-awareness and help them develop resources to successfully manage their depressive symptoms on their own.³

How Can Psychodynamic Therapy Help in Addiction?

The psychodynamic approach to addiction treatment looks at how past experiences, thoughts, and circumstances have affected a person’s behavior. It can help identify underlying causes of negative behavior patterns, such as substance abuse, and help provide the client with a plan that is tailored to their needs to manage their addiction and maintain long-term sobriety.

A Closer Look at Psychodynamic Therapy

Psychodynamic therapy may provide several important advantages for a patient’s recovery and self-understanding. Because it focuses on a deep dive into a patient’s emotions, those who experience successful psychodynamic therapy often come away with a better understanding of their feelings.

Furthermore, psychodynamic therapy helps patients understand why they act the way they do. As a result, many patients have more confidence, can relate more easily to other people, and may enjoy improved relationships in the future. They may also be able to arrest harmful impulses or bad decisions that are primarily driven by ill-understood emotions or early life experiences.

Downsides of Psychodynamic Therapy

Although psychodynamic therapy can be helpful, it may not work for everyone. For instance, psychodynamic therapy may make some patients feel worse initially or during the beginning of the therapy process. Psychodynamic therapy necessarily explores the past trauma or history of the patient, which can bring negative feelings to the forefront of the conscious mind.

Additionally, the time required for successful psychodynamic therapy makes it less attractive to some potential patients. Psychodynamic therapy takes longer than CBT, but its effects may be more wide-ranging or helpful as it theoretically treats the underlying causes of problematic behaviors.

Types of Psychodynamic Therapy

Different types of psychodynamic therapy may be used, and some can be more effective than others based on individual needs.

Brief Psychodynamic Therapy

Brief psychodynamic therapy provides a patient with short-term treatment. Brief psychodynamic therapy usually consists of about 16 to 20 sessions. Short-term treatment can be good for those who have less severe symptoms and need some shorter treatment to get them back on the right track.⁴

Psychodynamic Family Therapy

Psychodynamic family therapy aims to involve the whole family in the treatment of a patient. This therapy can help focus on the interaction between family members and open healthy paths to communication. Family therapy can help family members better understand and provide support to their loved one. It can also be effective for those who feel uncomfortable with one-on-one therapy and give them additional support from the accompaniment of family members.⁵

Psychodynamic Art/Music Therapy

Psychodynamic art/music therapy uses music, words, and art pieces to facilitate conversation between the therapist and client. It can be helpful for patients who are nervous about openly expressing themselves through conversation and give them a different outlet to express their conscious and unconscious thoughts.

What is CBT?

Cognitive-behavioral therapy (CBT) is a psychotherapeutic treatment that helps identify negative behavior patterns and give a patient more insight into their thoughts and actions. Through psychoanalysis conducted in CBT, a psychologist can identify underlying causes of negative behaviors and help a patient change their negative thoughts and emotions that are causing them problems.⁶

00:03 Hey, my name is Woody. Today, we're going to talk about Cognitive Behavioral Therapy. 00:08 It's sort of a mouthful to say, so it's usually just abbreviated to CBT. If we break it down, 00:15 the name Cognitive Behavioral Therapy gives us a pretty good idea of what it's about. 00:20 CBT is a type of psychotherapy that deals with our thoughts--that's the "cognitive" 00:23 part of the name--and our behaviors, which is of course the "behavioral" part of the 00:29 name. CBT has been thoroughly researched and found to be an effective treatment for all 00:34 sorts of disorders. Some of these are depression, anxiety, trauma, phobias, addictions, eating 00:40 disorders, and I can keep going on and on, but you get the point. In some cases, the 00:45 treatment can be effective in as few as 8 sessions, and the effects are long lasting. 00:50 Alright, let's talk about the theory that's underpinning all of this. CBT is based on 00:55 the idea that our thoughts affect our feelings and our behaviors. Something happens to us, 01:00 we use thought to interpret the event, which by the way, can happen so fast that we don't 01:05 always notice this happening. Then finally, we react to our thoughts with emotions and 01:11 behaviors. Here's a quick example. You call your friend and they don't answer. Now, two 01:17 different people could have two different thoughts about the same situation. Person 01:21 A might think: "My friend must be busy". Person B might think: "My friend doesn't like me". 01:28 Person A is going to feel fine, and will probably just send a text or something. Person B is 01:33 gioing to feel sad, and they might dwell on what they could've done to upset their friend. 01:38 This is called an irrational belief. The irrational belief happened when Person B thought that 01:44 their friend didn't like them, without actually having evidence of that. All they know is 01:48 that their friend didn't answer the phone, and they added more to it in their thoughts. 01:53 During CBT a therapist will try to help their client identify their own irrational beliefs. 01:59 This can be more challenging than it sounds. Remember what I said earlier, these thoughts 02:04 can happen so quickly that we don't even notice them. When this happens, they're called automatic 02:09 thoughts, because they happen automatically, outside of our awareness. Next, the therapist 02:14 will help the client to challenge their irrational beliefs. This doesn't mean trying to make 02:19 all of their thoughts be positive and happy. It means making them less negative, and a 02:24 bit less irrational. Usually when a client is able to do this, they start to feel a bit 02:30 better. CBT therapists also try to help by directly addressing behaviors. Someone who's 02:35 anxious or depressed usually has some behaviors that are contributing to their problems. For 02:41 example, someone with social anxiety might avoid going out with friends, which will in 02:47 the long run, lead to them having fewer friends. Things like this can often lead to thoughts 02:53 such as: "I don't have any friends, it must be because I'm so awkward", which will then 02:59 worsen their social anxiety because of their fear that they're awkward. A therapist will 03:05 help by trying to change these behaviors that contribute to the negative thoughts and feelings. 03:10 One final big question: Why do some people have these irrational negative thoughts, while 03:15 others don't? Why did Person A think that their friend was busy, while Person B thought 03:21 that their friend must be upset with them? One explanation is that everyone has different 03:26 core beliefs. These are the beliefs that we hold at the core of who we are that shape 03:31 how we see the world. Imagine our beliefs as a lens. Everyone has a slightly different 03:36 shade. Person A's lens says "people are kind" and "I am a good person". Person B's says 03:43 "I am unlovable" and "I am worthless". When Person A and B go out into the world, they 03:49 experience everything through the lens of their core beliefs. Oftentimes, these beliefs 03:54 can be negative and self-defeating. CBT can be used to get at these core beliefs and change 03:59 the ones that aren't beneficial. In summary, CBT is a type of psychotherapy that addresses 04:04 how a person thinks, and what they do in an attempt to change how they feel and function 04:09 in their life. CBT has been found to be very effective as a treatment for all sorts of 04:14 disorders. Thanks for watching. I hope you're leaving with a better understanding of cognitive 04:18 behavioral therapy. If you like this video, visit our channel and subscribe to see more 04:23 videos like it. Our website, TherapistAid.com, also has all sorts of tools like treatment 04:29 guides, worksheets, things like that to help you with mental health counseling. Again, 04:33 thanks for watching.

How Can CBT Help in Anxiety?

When people struggle with anxiety, they often experience negative thoughts and emotions that cause anxiety and fear. CBT helps clients identify and correct these negative thoughts and beliefs. The idea of treating anxiety is that changing perspectives and the way you think will also change the way you feel.⁷

How Can CBT Help in Depression?

When using CBT to treat depression, a therapist works with someone to identify and correct negative thoughts they have that are causing depressive symptoms to occur. Over time, a patient will begin to discover patterns in their thoughts and learn how to better manage their depression through positive thinking and self-talk.

How Can CBT Help in Addiction?

CBT is often used in addiction treatment to help patients create connections between their thoughts, feelings, and actions. CBT for addiction can help uncover underlying negative thoughts that are creating behavioral patterns causing addiction to occur. It can help clients better manage their recovery and give them the skills they need to maintain sobriety.

What Does CBT Entail?

When a cognitive therapist works with a patient, they can help them:

- Identify challenging conditions: Many patients who are struggling with mental health issues or addiction have experienced challenging circumstances. CBT identifies challenging conditions and the effects they have on a person’s thoughts and actions.

- Familiarize yourself with feelings regarding challenges: Oftentimes, those struggling may have suppressed negative feelings associated with the challenges they have experienced. Identifying and facing those emotions can help a client work through their struggles.

- Recognize detrimental thought patterns: When someone is struggling, detrimental thought patterns can cause negative behaviors to occur. Recognizing those patterns will give individuals greater self-awareness and help them create more positive thoughts and actions.

Replace negative thinking with realistic responses: Usually, when someone experiences negative thoughts, those thoughts are not realistic. CBT works with patients to show them these negative thoughts are not who they are. This therapy provides them with realistic responses that reinforce positive thoughts and actions.

CBT Pros and Cons

The Benefits of CBT

CBT has many benefits that can make it an effective form of therapy. Benefits of CBT include:

Explores harmful thought patterns and behaviors: Cognitive therapists can help patients explore their negative thought patterns, where they are coming from, and how it is affecting their behavior. By exploring these areas, clients can begin to recognize their thought patterns and create more positive behavior.

Allows alternative thinking: CBT helps open individuals up to alternative thinking methods. When someone is experiencing negative behavior, they can get in the same negative thoughts over and over. Analyzing these patterns can open patients up to different ways of thinking to improve their behavior.

Can be done in a group or individual setting: CBT offers group and one-on-one options that can be beneficial for different individuals and their needs. It allows patients to pick an option that is right for them which will lead to better results.

Incorporates useful practices into everyday life: Cognitive therapy aims to give patients tools they can use in their everyday life. These tools will help them apply coping mechanisms used in therapy to take more positive actions as they work on achieving their goals.

Downsides to CBT

While CBT may be beneficial for many patients, like psychodynamic therapy, it does carry some potential disadvantages. For example, CBT’s effectiveness heavily depends on patient motivation. Therefore, patients who are less motivated to seek successful results may self-sabotage (either inadvertently or consciously) the outcome of their CBT.

Additionally, CBT sometimes involves assignments that must be done outside of therapy. This assessment requires that patients have the motivation and determination to practice the assignments outside therapy hours.

Depending on the issues being addressed in therapy, patients with serious phobias or more complex mental issues may find completing the outside therapy assignments difficult if not impossible. As with psychodynamic therapy, the success rate of CBT heavily depends on the patient and the quality or skill of the practicing therapist.

Differences Between Psychodynamic Therapy and CBT

If you are still unsure what the primary difference is between psychodynamic therapy and CBT, do not worry. The two therapy practices are very similar.

However, their core differences include the following factors:

Focus on Complex Emotions

In many ways, cognitive-behavioral therapy prioritizes treating bad actions or thought patterns directly, rather than necessarily addressing the underlying emotions or motivations for said behaviors. In contrast, psychodynamic therapy seeks to delve deep into the root of a patient’s problems, which can be more thorough but can also be more difficult depending on the exact issues faced.

Emphasis on Practical Outcome vs. Self-Insight

Once more, CBT emphasizes changing how one acts and thinks so they can address problematic behaviors or see short-term, immediate results. By comparison, psychodynamic therapy often causes patients to say that they learned so much about themselves because it prioritizes insight into one’s emotions. In this way, psychodynamic therapy can feel like education of the self.

Commitment Levels

CBT is broadly understood to be more low commitment and short-term compared to psychodynamic therapy. This is not to say that one is necessarily better than the other. Instead, CBT may be adopted as a short-term, low investment approach for individuals struggling with one or more behavioral challenges.

In contrast, psychodynamic therapy is a higher investment and requires additional time and a willingness to dig deep into one’s emotional issues to be successful. Because of this, psychodynamic therapy could be better for deeper issues that affect multiple aspects of personality or lifestyle. But results from psychodynamic therapy could take longer to appear.

An Overview of the Differences

Here are some more ways you can understand the differences between psychodynamic therapy and CBT, whether you pursue these therapy types online or in-person:

Psychodynamic therapy is open-ended and longer-term. CBT is contracted and shorter-term
Psychodynamic therapy often delves deep into the past to solve present problems. CBT emphasizes present-day problems and solutions
Psychodynamic therapy states that your past creates your current issues. CBT states that your current thoughts make a cycle that creates ongoing interpersonal or other mental health issues
Psychodynamic therapy is primarily client-led. In contrast, CBT is primarily therapist-led and is oftentimes more structured as a result
Psychodynamic therapy is session-based – all the major work takes place during therapy sessions. CBT’s work takes place both during therapy sessions but assigns patients to work and skills that they must practice between sessions
Psychodynamic therapy emphasizes a client-therapist relationship, especially for long-term problem-solving. CBT therapy emphasizes the individual, making it easier for patients to switch between multiple therapists throughout their therapy

Online Therapies

Thanks to advances in videoconferencing technology and Internet stability, both psychodynamic therapy and CBT are available for patients online. Online therapies can be effective and accessible for patients who:

May not feel comfortable going into a therapist’s office
Who may not have the time to visit a therapist
Who may need a budget-friendly therapy solution

Both psychodynamic therapy and CBT will utilize video conferencing software and other tools to connect therapists with patients, to provide homework or practical exercises in the case of CBT, and for other purposes. Online therapy is also common for individuals who are worried about contracting COVID-19 or other infectious diseases.

00:00 - Hey everybody, happy Monday. 00:02 In a recent Patreon livestream I received many questions 00:05 about taking care of our mental health and making progress 00:07 in therapy while still stuck at home and I get it, 00:12 things are different. 00:13 We aren't able to see our therapist in person 00:15 or do many of the things we counted on to help, 00:17 like getting together with friends, going to church 00:20 or taking an art class, for example. 00:22 It's hard and trust me, 00:24 I have been reworking distraction plans 00:26 and suicide prevention plans with my patients 00:28 to better reflect what they now have access to, 00:31 so let's get into this. 00:33 What are some of the ways that we can make the most 00:35 of therapy or best manage our mental health 00:37 while we're stuck at home? 00:39 First let's talk about online therapy 00:41 and what we can do to maximize it. 00:44 Creating a safe space to have therapy is key. 00:48 If we worry that someone is listening in on us 00:50 we won't be able to open up 00:51 and benefit from therapy as much. 00:53 I have had many patients and viewers tell me 00:55 that they're doing therapy in their car 00:57 or at the park that's a block away 00:59 or that they set up a comfy place in their closet. 01:02 I know that sounds silly, 01:03 but with blankets hanging around them to deaden the sound, 01:06 whatever you can do to create that safe space, go for it. 01:11 Next, setting up a ritual around your online therapy. 01:15 We used to have a ritual whether we knew it or not, 01:17 like driving to our appointment 01:19 maybe we got coffee or water, 01:21 wait in the waiting room for a bit and then going in. 01:24 Let's create one while we're at home. 01:27 Maybe that means we prepare a water bottle or our tea 01:30 or get our safe space ready. 01:33 Maybe we put on comfy clothes or get dressed up 01:35 like we did before lockdown 01:37 and then we head to our appointment, 01:39 even if it's just in our closet 01:42 and having that ritual will help us adjust to online therapy 01:45 more quickly and get our brain and body ready for it too. 01:50 Finally, talk about the awkwardness with your therapist. 01:54 It's okay to give them feedback about their online tactics 01:57 or tell them that you don't like it or it feels really odd. 02:01 Having a safe space to talk about all that's going on 02:04 in our minds is what therapy is all about, 02:06 so take advantage of it. 02:08 Okay, now on to how we can use some self-help tools 02:11 and techniques on our own with or without 02:13 the help of a therapist 02:15 and first up is finding a workbook that's specific 02:18 to what you want to work on. 02:20 Is anger an issue? 02:22 Anxiety, maybe we have some trauma in our past 02:25 or are struggling with an eating disorder. 02:27 I have an Amazon store that I will link in the description 02:30 so you can see some of the workbooks that I like, 02:32 but obviously feel free to do your own research, 02:35 ask friends and read reviews about different books 02:38 and workbooks until you find one that sounds good to you. 02:41 Then and most importantly, set a time each and every day 02:45 or every other day to work on it. 02:49 I usually tell my patients to give themselves 02:51 20 to 30 minutes and then move on to something else. 02:54 I don't want this work to become so burdensome 02:56 that it's hard to do it regularly. 02:59 It's more important that we do it on a regular schedule 03:02 rather than cramming it into four hours 03:04 or something like that, 03:05 and I want you to have time to digest 03:07 all your reading and working on. 03:09 I don't want you feeling like you have to rush through it. 03:12 My next tip for at home mental health care 03:14 is to find or engage with a support system. 03:16 This could be your friends and family 03:19 or it could be friends you've made online. 03:21 We need to have a safe space to talk about 03:23 what we're working on, 03:24 then when we need to, 03:26 and maybe get some insight and advice. 03:29 Having other people to support us along the way 03:31 is a basic human need. 03:34 We all need to feel seen, heard and cared for, 03:38 so start putting together your support system. 03:41 I have a supportive Facebook group called Katie 03:44 and I'm sure there are others on Facebook 03:46 you can join as well and I also have my journal club 03:47 through my YouTube memberships 03:49 where people below the post of the journal prompt 03:51 are adding in their own journaling, 03:53 so that's a great way to connect as well. 03:55 Find something that works for you. 03:56 Next up and something I talk about constantly is self-talk. 04:01 If we're gonna try to better ourselves while we're at home, 04:03 we are going to have to start noticing our self-talk. 04:06 Self-talk is that voice running in your head 04:08 all day every day. 04:10 It can say things like, "Oh my god, 04:11 "you forgot to get your clothes out of the washer," 04:13 or more serious stuff like, 04:15 "She didn't call you back because she hates you 04:16 "and just thinks you're stupid." 04:18 Too often we allow this inner voice to shit-talk us 04:21 without acknowledging or even fact-checking it. 04:24 We just let the thoughts come 04:26 and often believe them to be true without any evidence 04:29 to support the thought, 04:30 and allow that thought possibly to become a belief 04:33 about ourselves and our life. 04:36 Don't do that! 04:37 Fight back against that nasty voice. 04:39 We wouldn't let anyone speak to us that way in person 04:42 or at least we shouldn't, 04:43 so why are we doing it to ourselves? 04:46 Start tracking these thoughts and either shrug them off 04:50 as only thoughts or if they are beliefs, 04:53 maybe try to come up with a bridge statement 04:56 or a more positive counter thought. 04:58 And if you don't know what bridge statements are, 05:00 I have an entire video about them 05:02 and I'll link that in the description, 05:03 but these are thoughts that are in between 05:05 the negative thoughts and the positive ones. 05:08 They help build the bridge from the negative 05:10 to the more positive and just as a note, 05:13 the National Science Foundation found 05:15 that 80% of our thoughts every day, 05:18 we have anywhere from 12 to 60,000 on average, 05:22 are negative ones. 05:23 80%, that blew my mind. 05:27 And also, 95% of those thoughts 05:29 are thoughts we've already had before. 05:33 Just let that sink in. 05:35 That's why it's so important that we do this. 05:37 We're having these same shitty thoughts day after day 05:41 and if we can make them just the slightest bit more positive 05:44 it can truly change our mood and our life. 05:48 Okay, moving on to journaling. 05:50 I know that dreaded J word that you all hate, 05:53 but I promise it's not that bad. 05:54 I'm a huge fan of the five-minute journals 05:57 and you can find them online. 05:59 They're short and helpful and only take, 06:01 you guessed it, five minutes. 06:03 I also offer a journal prompt like I was saying 06:06 through my YouTube memberships every Tuesday and Friday, 06:09 right here on YouTube, it's super easy. 06:11 It's five bucks a month and hopefully 06:13 helps you get started or continue on your journaling journey 06:17 and people even journal below the post, 06:20 like I was saying in the community tab 06:22 which can be a great way for us to learn from one another. 06:25 Journaling helps because it gets all that's going on 06:28 in our head out and onto paper or into a document online. 06:32 It can be helpful to spill all those thoughts out 06:35 and then look at them a little later 06:36 when maybe we aren't so upset or feeling as agitated. 06:40 Journaling can help us see just how far we've come 06:43 or get a clearer view of what we're going through 06:46 and if we have a therapist, 06:48 bringing in a journal entry or two 06:50 can help our therapist better understand us. 06:53 If you're looking for a QuickStart guide to journaling, 06:55 just try doing this every day for five days 06:58 and see if it makes you feel just a little bit better. 07:01 Write one thing you're grateful for, 07:04 one thing you're looking forward to 07:06 and one thing that you want to work on. 07:09 Just those three things, I promise you, 07:11 it's worth the work and finally, 07:14 in order for any self-help stuff to actually work 07:17 we must take care of our basic needs. 07:20 Make sure that you're getting enough sleep, 07:22 at least seven and a half hours studies show, trust me. 07:25 We need to eat every three to four hours 07:27 and try to have a balanced diet. 07:30 There are no good or bad foods, 07:32 we kind of just eat a lot of various foods. 07:35 I want you to shower every few days. 07:37 Do some exercise each week and connect with people. 07:41 In DBT, dialectical behavior therapy, we call this HALT. 07:47 Hungry, angry, lonely, tired. 07:49 It's also ABCs, please, 07:51 there's a lot of different things in DBT 07:52 about taking care of our basic needs, 07:54 but if we're feeling any of those things, right, 07:57 hungry, angry, lonely, tired, 07:59 it can be hard for us to use our wise mind, 08:01 meaning that we aren't able to think clearly 08:03 and make good decisions. 08:05 Instead we can be impulsive, easily angered 08:08 and act out in self-destructive ways, 08:11 so take care of yourself first. 08:13 Overall, it's best if we have a mental health professional 08:16 helping us along. 08:18 They can call us out on the things that we're doing 08:20 that are hurtful to us in our progress 08:22 and they can challenge us in new ways. 08:24 We aren't really able to do that stuff for ourselves 08:27 because it can be hard to see things subjectively. 08:30 We are literally too close to it and therefore can get stuck 08:33 and frustrated more quickly. 08:35 However, there are things we can do to help ourselves 08:37 and most therapy includes some kind of homework, 08:40 so doing the things I mentioned 08:41 can help get you on the right track. 08:43 As always, if there are other things 08:45 you would like to add in that have helped you 08:47 better manage your mental health while at home, 08:49 please leave those in the comments down below. 08:51 Thank you so much for watching 08:52 and I will see next time, bye.

Online Therapy for Psychodynamic Therapy

Online psychodynamic therapy has shown to be effective for those looking for virtual treatment options. Online psychodynamic therapy is a relatively new form of guided self-help. Online therapy sessions are usually conducted over a video call or on the phone. Clients may also stay in contact with their therapist through e-mail for additional support.

How Effective is Online Psychodynamic Therapy?

Online psychodynamic therapy has shown to be as effective as in-person therapy, and even more effective in some cases. For those who are looking for a more discreet treatment option, online psychodynamic therapy may seem more comfortable and lead to better results.⁸

Online Therapy for CBT

Online CBT has shown that it can be just as effective as in-person treatment. During online CBT treatment, patients will work one-on-one with a therapist through video calls, phone calls, or typed conversations. Online CBT can often be a less daunting approach for some. Research has shown that many people find online CBT makes it easier to be open with their therapist. If you are looking for a virtual option for therapy, then online CBT may be a good option to consider.

Summary – Which is Better and Why?

Ultimately, neither psychodynamic therapy nor CBT is necessarily better than the other. Instead, both types of treatments are appropriate for different patients, different needs, and different circumstances.

Because cognitive-behavioral therapy is shorter-term and results in concrete, practical gains in behavior or improvements in thought patterns, it is oftentimes better suited for virtual therapy environments. It is much easier for a therapist to provide concrete, practical steps for a CBT patient to undertake than it is for the same therapist to engage in deep emotional analysis through psychodynamic therapy.

That being said, psychodynamic therapy could be a better choice for individuals suffering from long-term or deep-rooted emotional problems. While psychodynamic therapy could be successful over the Internet or videoconferencing software, it may be more successful when pursued in person at a therapist’s office.

In the end, each patient must decide for him or herself which type of therapy they wish to pursue.

Take the Next Step Toward Healing with Pacific Beach Health

When choosing between psychodynamic therapy and cognitive-behavioral therapy (CBT), it’s important to consider what suits your unique needs and circumstances. Whether you prefer the deep exploration of past experiences offered by psychodynamic therapy or the structured, short-term approach of CBT, Pacific Beach Health is here to support you every step of the way.

Our team of licensed mental health professionals is specialized in treating a wide range of conditions, including depression, anxiety, PTSD, and trauma. At Pacific Beach Health, we understand the complexities of mental health and the importance of finding the right therapeutic approach for each individual.

Located in the serene coastal atmosphere of Pacific Beach, CA, our facility provides a welcoming environment that promotes healing and growth. Our holistic treatment philosophy integrates individual life experiences, an inspiring atmosphere, and spiritual connection to help you find peace, balance, and purpose.

We encourage you to take the first step toward reclaiming your life. Our diverse team of counselors and therapists collaborates to provide comprehensive behavioral health treatment tailored to your needs. With years of experience and a commitment to your well-being, we are dedicated to helping you and your family overcome challenges and build stronger connections.

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Are you or a loved one ready to start the journey to wellness? Don’t wait any longer. Reach out to us at Pacific Beach Health to schedule a consultation and discover how our personalized treatment plans can help you find peace, gain strength, and reclaim your life.

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