Psychodynamic therapy and cognitive behavioral therapy (CBT) are two of the most popular forms of psychotherapy, also known as “talk therapy.”
But you may be wondering — which is the right therapy for you? While both approaches are effective in treating a variety of mental health disorders, they differ significantly in their approach, techniques, and goals.
Psychodynamic therapy is based on the idea that unconscious conflicts and unresolved issues from childhood can affect a person’s thoughts, feelings, and behaviors. On the other hand, CBT focuses on changing behaviors.
Understanding the differences between the two therapies can be crucial for individuals who are seeking mental health treatment. Therefore, we have gathered everything you need to know about both therapies to help you make an informed decision about your care and what may work best for your needs.
Psychodynamic Therapy
What is Psychodynamic Therapy?
Psychodynamic therapy was developed by Sigmund Freud in the late 19th century. This is a form of talk therapy that aims to help individuals gain insight into their unconscious thoughts and emotions.
It is based on the belief that early childhood experiences and family context shape a person’s personality and behavior.
Similar to psychoanalysis, psychodynamic therapy is often less frequent and of short duration. According to the American Psychological Association, it is effective for a wide range of mental health symptoms, including depression, anxiety, panic, and stress-related physical ailments. It can also be used to treat relationship issues, adjustment issues, and substance use disorders.
Therapeutic Goals
The goal of psychodynamic therapy is to help individuals uncover unconscious thoughts and emotions that may be causing emotional distress. Sessions typically last 45-50 minutes and occur once or twice weekly.
Therapists often make use of techniques such as free association, dream analysis, and transference to gain insight of a person’s experiences.
These insights can help individuals understand why they behave in certain ways and can help them develop new ways of coping with these conflicts. It can also help individuals develop a greater sense of self-awareness and self-empowerment.
Cognitive Behavioral Therapy (CBT)
What is CBT?
Cognitive behavioral therapy (CBT) originated from behavioral therapy in the 1950s and 1960s and was further developed by Aaron Beck in the 1970s.
This type of talk therapy is based on the idea that thoughts, feelings, and behaviors are interconnected. The core principle of CBT is that negative thoughts and beliefs can lead to negative emotions and behaviors.
Therefore, CBT aims to help individuals identify and change their pessimistic thought patterns and beliefs to improve their emotional and behavioral responses.
Therapeutic Goals
The main objective of CBT is to help individuals develop coping strategies and problem-solving skills that they can use in their daily lives. CBT is a short-term therapy, typically lasting 30-60 minutes and consisting of 12 to 20 sessions, making it a more affordable option.
During these sessions, the therapist works collaboratively with the client to identify problematic thoughts and behaviors, and develop strategies to address them.
This type of therapy also involves a variety of techniques including cognitive restructuring, behavioral activation, exposure therapy, relaxation techniques, and homework assignments, also known as “action plans.”
Over the years, CBT has been adapted and modified to treat a variety of mental health conditions, including anxiety disorders, depression, and post-traumatic stress disorder.
Frequency and Duration of Sessions
In psychodynamic therapy, sessions typically last 45-50 minutes and occur once or twice a week. The length of treatment may vary depending on the individual’s needs and progress, but it can last for several months to years.
In contrast, CBT sessions are typically shorter and more structured, lasting 30-60 minutes, and occurring once a week for 12-20 weeks. The structured nature of CBT typically allows for shorter treatment durations compared to psychodynamic therapy.
| Psychodynamic Therapy | Cognitive Behavioral Therapy (CBT) |
| Sessions last 45-50 minutes | Sessions last 30-60 minutes |
| Occurs once or twice a week | Occurs once a week for 12-20 weeks |
| Last several months or years | Lasts 12-20 weeks |
| Focuses on exploring unconscious thoughts and emotions | Focuses on changing negative thought patterns and behaviors |
| Homework assignments are not given | Homework assignments are typically given |
| More expensive than CBT | Affordable |
While both types of therapies are effective, the choice between them may depend upon the client’s needs, goals, and preferences. Additionally, these factors will depend on the amount of therapy sessions necessary.
Psychodynamic Therapy vs CBT?
Both psychodynamic therapy and CBT have been effective in treating a range of mental health conditions. Psychodynamic therapy is particularly well-suited for treating complex and chronic mental health conditions such as personality disorders and long-standing relationships.
On the other hand, CBT is often used to treat specific conditions such as anxiety disorders, PTSD, and OCD, among others. Additionally, CBT is considered more affordable.
According to a randomized clinical trial, CBT was more effective than psychodynamic therapy in the outpatient treatment of major depression.
Another study found that CBT was more effective than psychodynamic therapy in treating depression and anxiety.
Long-term Effects
Research suggests that both psychodynamic therapy and CBT can have long-term benefits. A study found that patients who received 16 psychodynamic therapy sessions experienced significant improvements in symptoms that were maintained over a 1-year follow-up period. Similarly, a meta-analysis of CBT studies found that the benefits of treatment were maintained for up to 2 years.
The Verdict
Both psychodynamic therapy and CBT are effective forms of psychotherapy, which differ in approaches, treatment duration, and evidence-based outcomes.
Choosing between the two types of therapy may depend on the individuals needs and preferences, as well as the mental health condition they are facing. Otherwise, your chosen therapist may identify the right therapy for you.
Integrative Therapy: Combining Both Therapy Approaches
Some therapists use integrative therapy, which incorporates elements of both psychodynamic therapy and CBT for a more personalized treatment plan for each individual.
This is when therapists recognize that no single therapeutic approach is effective for everyone and that a combination of techniques tailored to the individual’s needs can improve treatment outcomes.
By combining both therapeutic approaches, therapists can address both the underlying causes of psychological issues and any pessimistic thoughts or detrimental behaviors that contribute to them.
Where to Find Therapy?
At Luxe Recovery LA, our skilled and certified therapists provide a wide range of individual therapies to support clients who are in need of treating conditions and mental health issues.
They will help you explore your inner self and create the changes you want in your life. With a supportive environment and top-notch tools, you can take the first step towards a happier and more empowered life.
