Exploring Therapeutic Methods: A Friendly Guide from a Therapist (Part 3)

As we continue this series on therapeutic modalities, the focus remains the same: helping you better understand the different approaches available so you can feel more informed and empowered in your therapy journey.

Today we’ll explore two modalities that place strong emphasis on emotion, connection, and skills for navigating difficult moments: Dialectical Behaviour Therapy (DBT) and Emotionally Focused Therapy (EFT).

While they’re used in different contexts, both approaches are deeply compassionate and grounded in the belief that emotions make sense and deserve care.

Dialectical Behaviour Therapy, commonly known as DBT, is designed to help individuals find balance between accepting themselves as they are and working toward meaningful change. This approach is especially supportive for people who experience intense emotions, impulsive behaviours, or ongoing challenges in relationships. DBT recognizes that change can feel overwhelming without the right tools, and it offers practical skills to help people navigate emotional storms more safely and effectively.

DBT can be helpful for concerns such as emotional dysregulation, self-harm or suicidal thoughts, relationship conflict, anxiety, trauma, and borderline personality disorder. Many people who engage in DBT report feeling understood for the first time, particularly when their emotional experiences have previously felt “too much” or misunderstood by others.

In a DBT session, the focus is on learning and practising specific skills that can be applied in everyday life. These skills are grouped into four main areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Together, they help you stay present in the moment, cope with intense distress without causing harm, understand and manage emotional responses, and communicate needs more effectively in relationships. DBT blends validation with skill-building, reinforcing the idea that your experiences are valid while also offering tools to create change.

People often appreciate DBT for its balance of structure and compassion. It provides a clear roadmap for understanding emotions and responding to them in healthier ways, which can feel grounding and empowering during difficult periods.

Emotionally Focused Therapy, or EFT, takes a relational approach and focuses on our fundamental need for emotional connection. Rooted in attachment theory, EFT helps couples and families understand the emotional patterns that lead to conflict, distance, or disconnection. Rather than focusing on surface-level arguments, EFT looks at the deeper emotions and unmet needs that drive these patterns.

EFT is commonly used in couples therapy, as well as in family work and situations where trust needs to be rebuilt or emotional closeness has been lost. It can be especially helpful when partners or family members feel stuck in cycles of misunderstanding, withdrawal, or repeated conflict.

During an EFT session, the pace slows down to allow space for deeper emotional exploration. The therapist helps create a sense of safety so each person can access and express underlying feelings, such as fear, longing, or hurt, that may be hidden beneath anger or distance. Through this process, individuals learn to respond to one another with greater empathy, openness, and care.

Many people are drawn to EFT because of its warmth and humanity. The approach does not focus on blame or fault, but on understanding emotional needs and strengthening connection. For those seeking deeper closeness and emotional security in their relationships, EFT offers a powerful and compassionate framework for healing.

As this series continues, the hope is to shed light on the many paths therapy can take and to remind you that support can look different for everyone. There is no “right” modality. Only what feels most aligned with your needs, goals, and stage of life.