Psychological Wellness For Adults in Dubai
ADULT WELLNESS
Choose The Right Approach For Myself
We offer psychological support through Individual Therapy for adults. This is space for individuals to become aware of and process feelings, thoughts, and behaviours. To take life in the direction we envision, we need to know what is going on and how to move to the next level. Our team includes a highly skilled Psychologist in Dubai, who utilizes evidence-based approaches like CBT and person-centred therapy to assist individuals in navigating their challenges and achieving their desired life goals through individual therapy sessions.
What are the most common approaches to therapy?
There are a variety of different approaches to therapy based on how psychology, as science, was developing. The most common are outlined below:
- Cognitive-Behavioural Therapy (CBT)
- Person-centred (Rogerian humanistic psychology)
- Psychoanalytic
- Psychodynamic
- Acceptance and Commitment Therapy (ACT)
- Schema Therapy
- Dialectical Behavioural Therapy
- Art Therapy
What is
CBT?
Cognitive-behavioural therapy is one of the approaches used in psychotherapy. It is a talking therapy that helps a person become aware of and change their thought patterns that cause certain feelings and result into specific behaviours. As children, we all develop ideas about the world, people and ourselves, based on what others tell us and our experiences. Child’s brain is just developing and their mind is not capable of sorting out the information. This means that many things we hear, see, and experience in childhood, we take as a fact, the universal truth. As we grow and get more independence, we have enough capability to reflect on our thought process to understand hidden automatic assumptions that we may make about life and ourselves. CBT is a structured approach that a therapist is using to help a person realize their automatic thoughts, question them and move to a more realistic interpretation of events and people. It helps to ‘see’ by widening the view and removing ‘untruthful lenses.
Cognitive-behavioural therapy is focused on here and now. Although, a person is encouraged to uncover the development of their core beliefs, they are not engaged in analysis of their childhood and primary childhood relationships. The main goal of CBT is to help you change the way you think and behave in order to manage your problems. It is done by recognizing distortions in thinking that cause problems and develop a better understanding of other people’s motivation and behaviour. In addition, CBT helps improve problem-solving skills and face fears, rather than avoid them. Despite being a very structured approach, much focus within CBT is also given to relaxation techniques and mindfulness.
Is CBT
Effective?
CBT has been one of the most researched evidence-based approach to therapy. It has been shown to be effective with such challenges as anxiety, depression, and drug addiction. It has been successfully used to help people deal with phobias, panic disorder, obsessive-compulsive disorder, bipolar disorder, borderline personality disorder, eating disorders, posttraumatic-stress-disorder, psychosis and schizophrenia.
How does
CBT work?
It is recommended to have one or two sessions per week depending on the presenting problem. Each session is between 30 to 60 min. During the session, the therapist will help reflect on your thought processes and uncover automatic thoughts and distorted thinking patterns. You will be offered some exercises and activities to practice more balanced thinking. Since CBT is a highly structured approach, you will also be given some tasks to engage in at home. The idea is to help you learn skills that you can use independently to manage your challenges. The course lasts between 6 to 20 sessions.
Is CBT
For me?
Everyone can benefit from CBT. It will suit best to people who feel ready to commit and take an active role in their therapy by working together with the therapist. It will take courage to face your own anxiety and fears. You will need to practice and show consistency through the course of treatment.
Person-centred Counselling
Person-centered counselling, also known as Rogerian counselling, is a non-directive approach to talking therapy. This means that the therapist’s role is not to advise or structure sessions, but to create the environment in which you can start the journey of self-discovery, finding your own answers. There is no agenda as such. This type of counselling is based on the idea that you are the expert in your life. It is often referred to as a humanistic approach that gives the power back to the client to take the therapy in the direction they find the most suitable for them. Person-centred therapy stresses equality in the relationship between the client and the therapist and you will not hear the latter analysing your behaviour or giving suggestions.
What is the process?
There is no assessment or planning in person-centred counselling. Listening to the client is at the core of this type of therapy. The therapist is required to create the non-judgemental environment in which the client feel confident to express themselves and find their own way. The client does the most of talking as the therapist does not direct a conversation in any way. The therapist, however, may still ask clarification questions to understand the client’s perspective better. They will also repeat or state in different words what you say so that you have a chance to hear it, better understand yourself, and edit your words. Often, people edit their words quite a few times before they are sure that the words capture exactly how they feel. Since the client is the one who directs the conversation, there may be moments of silence to allow you to really connect to yourself and let the understanding of your own words sink in.
Also, the therapist will show empathy and unconditional positive regard enabling the client to become conscious of the parts of themselves that they previously may have been rejecting. With no direct influence, the client may focus on these parts at their own pace making independent decisions about their thought processes and behaviours.
How effective is it?
Person-centres counselling is an effective way to boost confidence, engage in self-discovery, improve self-esteem, gain independence and become more self-reliant. This approach can be used when dealing with the following challenges: traumatic experiences, relationship problems, phobias, low self-esteem, stress management, and others. This approach can also be used in combination with other approaches to help you deal with anxiety and depression.
Psychoanalytic Approach
Psychoanalysis is based on the idea that our past shapes our present. Childhood and relationships with primary caregivers take much focus to understand how the person’s thinking, emotional, and behavioural patterns developed. It is also based on the idea of working with the unconscious mind. The goal is to bring the unconscious material to conscious mind and help the client to be less controlled by biological force. According to the American Psychoanalytic Association (APA), psychoanalysis can help people understand themselves by exploring their unrecognized impulses hidden in the unconscious.
How does
it work?
The client is asked to talk freely about their feelings, thoughts and childhood memories. In order for them to share freely, the analyst and client need to develop a safe and trusting relationship. The setting is important. The 50 min session is usually offered weekly on regular basis. This type of therapy may last months or years given the depth of its emotional work. The therapist may or more often may not take notes as it may interfere with listening to the client.
When is
it used?
Psychoanalytic approach can be used with the following challenges:
- Depression
- Generalised anxiety
- Sexual problems
- Self-destructive behaviour
- Persistent psychological problems, disorders of identity
Is Psychoanalysis Effective?
Research into the effectiveness of a psychoanalytic approach has shown that people who suffer depression, anxiety, and personality disorders, find long-lasting benefits from therapy. In addition, psychoanalysis has shown to improve general psychosocial functioning. It is best to check with the therapist if this approach may be suitable for you and the challenges that you would like to bring for therapy.
Psychodynamic therapy
Psychodynamic therapy originated from psychoanalysis. The goal of psychodynamic therapy is to help the client become aware of the unconscious processes that affect their life and behaviour. It is focused on the past and how those experiences are affecting the person’s present life. The relationship between the therapist and the client serves as a window of opportunity to understand the relational pattern of the client with other people in their life. Psychodynamic therapy is based on self-examination and self-reflection with the help of the skilful professional, who can share some insights and ask questions to bring some unconscious patterns and influences to the client’s awareness.
This approach was originated by Carl Jung, who believed in the power of the unconscious and saw the cause of change through making the unconscious conscious. One of his famous quotes reads ’Until you make the unconscious conscious, it will direct your life and you will call it fate.' Thus, the goal of therapy is to give the power back to the client by helping them bring the unconscious to the light. Also, Jung focused on the idea of architypes, symbols or images that represent human’s experiences. One of such archetypes is the shadow self, the dark and emotional part of our psyche. Understanding the archetypes of our personality is another goal of psychodynamic therapy.
When is it used?
Psychoanalytic therapy has been shown to be effective while treating depression, anxiety, panic, stress-related physical ailments, eating and personality disorders, interpersonal problems and more.
How does it work?
You will be meeting with your therapist once or twice a week, depending on presenting challenges and your treatment plan. The session lasts around 45 minutes, on average. The course of sessions varies between a few months to a year or sometimes more than a year. Brief psychodynamic therapy usually lasts between 25 to 30 sessions, while long-term therapy may require 50 sessions or more.
During the session, the client is encouraged to speak about anything that comes to their mind. The therapist will be making links and helping the client uncover the emotional, behavioural and relational patterns that cause distress. They will be working on finding more constructive ways to express emotions and grow emotionally.
Is psychodynamic therapy effective?
Although difficult to research, psychodynamic therapy has shown to bring long-lasting benefits through self-knowledge and self-reflection.
Acceptance & Commitment Therapy
Acceptance and commitment therapy is an approach in psychotherapy that is often referred to as ‘a new wave’ or ‘third wave’. It emphasizes the importance of acceptance and non-judgemental mindset when dealing with negative thoughts and emotional challenges. At the same time, it focuses on commitment to meaningful and healthy activities that support personal values and goals. The idea is that when we increase acceptance, we can also become more flexible. ACT does not aim to reduce a number of distressing episodes. Instead, it aims to reduce the struggle to control or avoid these episodes all together, while encouraging you to engage in constructive, pleasant and meaningful activities. ACT helps the client see that they are not their thoughts and circumstances. Through the help of mindful activities, the client learns to be an observer of his inner experience and accept it as it is. Further, it helps reflect on personal values that motivate for action and help change behaviour based on the principles covered in therapy.
How does
it work?
You will meet with the therapist once or twice a week for about 50 min each time. Clinical trials suggest that 12 to 16 sessions are needed for ACT to be effective for treating anxiety, depression, chronic pain, and increase quality of life. Your therapist will help you accept your emotions, rather than try and avoid them. They will talk to you about cognitive diffusion in order to help you see yourself as separate to your thoughts and feelings. You will be engaged in mindful exercises and have some homework to practice between sessions.
Is ACT
Effective?
ACT has been shown to be an effective approach to treating anxiety, depression, eating disorders, obsessive-compulsive disorder, stress, substance use, and psychosis.
Schema Therapy
Schema-focused therapy is an approach in psychotherapy that aims to explore and change specific thinking patterns that are considered to be unhealthy. This is an integrative approach that combines CBT, attachment and object relations therapies, Gestalt and experiential therapies. The main idea is that people develop maladaptive schemas, which are self-defeating core patterns that are repeated throughout the life. These maladaptive schemas develop as the result of not having emotional needs met in childhood. Thus, the purpose of schema therapy is to help clients process early adverse experiences, have their emotional needs met appropriately, and build healthy schemas.
How does it work?
When our emotional needs for care, love, guidance, and safety are not fully met in childhood, we lack an ability to get these needs met in adulthood. Maladaptive schemas, which could be described as ways that we interpret life events can disrupt our life through us making unhealthy choices, engaging in toxic relationships or disruptive behaviour patterns. The main purpose of schema therapy is to identify and modify maladaptive schemas.
When is schema therapy recommended?
Studies have shown that schema therapy can be effective in treating post-traumatic stress disorder, eating disorders, substance abuse, depression, personality-related conditions, and relationship challenges.
Dialectical Behavioural Therapy (DBT)
DBT is a form of CBT. It was originated to treat people with borderline personality disorder and later used with a range of mental health challenges including self-harm, suicidal behaviour, post-traumatic stress disorder, eating disorders, anxiety and depression. DBT focuses on radical forgiveness, distress tolerance skills, and mindfulness.
How does
it work?
A session lasts up to 60 min. You and the therapist will outline the goals towards which you will be working together. The main purpose of the sessions is to help you stay safe and limit any destructive unhelpful behaviours that may be a barrier for reaching your goals for a fulfilling life. You may be asked to engage in homework and keep a diary. It will probably take at least 6 months to see some lasting changes. This will depend on the complexity of presenting challenges.
Is ACT
Effective?
Yes, there is a body of research that shows the effectiveness of DBT, especially for borderline personality disorder.
Art Therapy
Art therapy is a therapeutic approach that does not fully rely on the explicit language. Instead, it involves creativity and non-verbal expression as the way for healing and well-being. Our subconscious mind holds more than we are consciously aware of and art therapy allows to access that and express it in a safe environment.
- Art makes subconscious conscious
- It helps to become aware of feelings and thoughts and externalize them
- It allows to work with unconscious emotions and beliefs
- It helps process and transform the unknown
What is the difference between art, mindful art and art therapy?
Art is about beauty. It is about artistic skills that can create this beauty. Art is about breath-taking pieces that touch and impress us. It is about the end result, the product and proficiency.
Mindful art, on the other hand, is more about therapeutic benefits of making art. Colouring mandalas and noticing your breath, emotions, and thoughts is a creative state of meditation that making art helps facilitate. Mindful art is about the artist and their awareness, presence and state of flow.
Art therapy is very distinct from both art and mindful art. First of all, art therapy is not about artistic skills or proficiency. It is not about the outcome and aesthetics of your creation. Art therapy is about allowing yourself express your feelings and thoughts through the medium of art. It is about the process of art making and the feelings of the artist. It is about making unconscious conscious, all unconscious: pretty, ugly and scary. Art therapy helps creatively externalize that, which may not be fully understood on the conscious level. It helps process it and set it free, thus, aiding in your healing. Processing of art in the presence of the therapist plays an essential part in art therapy.
How does it work?
Art therapy starts with an assessment and treatment planning. You and the therapist will outline therapy goals first. The clients are offered various materials such as water paint, pencils, acrylic paints, cut-outs, magazine images for collage, decorative pieces, stone drawing, markers, etc. The client may be asked to engage in a specific activity or given freedom to choose what and how they would like to create. This depends on the approach of the therapist (directive or non-directive) and presenting concerns of the client.
What are the benefits of making art?
Making art has physical effect on the body:
- Increases blood flow to the brain
- Gives rise to alpha wave patterns (restful alertness) found in meditation
- Increases serotonin
- Reduces stress
- Increased ability to express feelings about symptoms
- Improvement of blood pressure, heartrate, respiration
- Enhances brain functioning and structure
- Boosts the immune system
- May eliminate depressive and sleep disorders
Do I need to have good Artistic Abilities?
No. Art therapy is not about aesthetics and beauty. It is about using creative materials to express and process pain.
How can Art
Therapy help?
Art therapy is a good approach with the following challenges: anxiety and depression, trauma, and low-self-esteem. It has been shown to be especially effective with people who suffer chronic health conditions and need to manage chronic pain, cancer and any other physical pain.
How to choose the right approach to therapy?
It can be overwhelming and daunting to choose from a range of the available approaches to therapy. A good start will be
Online or in-person therapy?
Online or virtual therapy became available and gained popularity in times of COVID-19 pandemic, when all of us were forced to stay at home and engage with work and friends online. It is extremely convenient as it allows instant access to a highly-qualified professionals from the comfort of your own home. While being popular and easily accessible, the question to ask is whether it is effective. Many people wonder if online therapy is as good as in-person. Let’s see what research says about online therapy.
Is there a difference in fees for online and in-person therapy?
No. The fee is the same since both provide high-quality interventions with good outcomes.
Is online therapy as effective as in-person therapy?
Research shows that online therapy provides the same level of quality and outcomes as in-person therapy. While adults may have similar benefits from online and in person sessions, some teenagers have a stronger preference for virtual therapy as it allows them to feel more comfortable and confident to express themselves from the comfort of their own room.
However, online therapy is not suitable for everyone. For example, young children may benefit more from in-person appointments as they may find it hard to remain focused in front of the computer for a long time. In addition, the therapist may not have a full view of the room where the child is, and it is hard to ensure confidentiality as the parents are likely to be around the child to assist them with the technology. Such interventions as play and art therapy would work better with young children face-to-face. However, if the question is whether to provide children with online therapy or no therapy at all, online therapy will definitely be beneficial.
In order to decide if online therapy is the right intervention for you, it is best to discuss it with the therapist to make sure you and your family get the most out of your sessions.