Cognitive-behavioral therapy (CBT) and dynamic psychology are two widely used therapeutic approaches in the field of psychology. While both seek to improve mental health and well-being, they differ in their theoretical foundations, treatment goals, and techniques.

I personally experienced both treatments and benefited from each differently, it’s important to stress that everybody is different and it’s possible that my experience isn’t going to sound like someone else’s due to the nature of this sensitive process.

The most simple way I can think of explaining it is the difference between treating symptoms and treating the root – I will need to learn how to manage my symptoms to have the emotional availability for dynamic therapy. However, learning how to breathe through a panic attack or how to adjust my thinking patterns isn’t going to be enough for me to know myself and work on my growth.

Dynamic therapy isn’t going to give you results right away and it is not “results oriented”, it might even seem like it’s getting worse before it gets better sometimes, but it’s worth it.

CBT is a form of therapy that focuses on the relationship between thoughts, feelings, and behaviors. It is based on the idea that our thoughts and beliefs influence our emotions and behaviors, and that by changing our thoughts, we can change our behavior and improve our mental health. The goal of CBT is to identify and modify negative or unhelpful patterns of thinking and behavior that contribute to mental health problems, such as anxiety, depression, and substance abuse.

The techniques used in CBT include cognitive restructuring, behavioral activation, and exposure therapy. In cognitive restructuring, the therapist helps the client identify and challenge negative thoughts and beliefs, replacing them with more positive and realistic ones. Behavioral activation involves increasing engagement in positive activities to improve mood and decrease negative thoughts and feelings. Exposure therapy is used to help clients confront and overcome their fears and anxieties by gradually exposing them to the feared stimulus in a safe and controlled environment.

CBT treatment sometimes involves using tables and charts so it might feel a little “cold” or as if we’re trying to “program” our brain, that said, it’s considered evidence based

In contrast, dynamic psychology focuses on the unconscious motivations and conflicts that underlie mental health problems. It is based on the idea that past experiences, particularly those in childhood, shape our unconscious motivations, which can then influence our behavior and emotions. The goal of dynamic therapy is to uncover and resolve these unconscious conflicts and reduce their impact on current behavior and emotions.

The techniques used in dynamic therapy include free association, dream analysis, and transference analysis. In free association, the client is encouraged to speak freely about their thoughts and emotions without censorship, allowing the therapist to gain insight into unconscious motivations and conflicts. Dream analysis involves interpreting the symbolic content of dreams to gain insight into unconscious conflicts. Transference analysis involves exploring the client’s feelings and reactions towards the therapist, which can provide insight into unconscious patterns of behavior and relationships.

While both CBT and dynamic psychology have been shown to be effective in treating mental health problems, they differ in their approach and focus. CBT is focused on changing negative or unhelpful patterns of thinking and behavior, while dynamic psychology is focused on uncovering and resolving unconscious conflicts. CBT is more structured and goal-oriented, while dynamic psychology is more open-ended and exploratory. Ultimately, the choice of therapeutic approach will depend on the individual’s needs, preferences, and goals.

Generally, for me, dynamic psychotherapy works best but it’s very possible that without the tools I acquired in CBT I wouldn’t be able to get to where I am and manage my symptoms well enough so that I can be free to explore and improve in the process of the dynamic psychology therapy.