Counselling in a nutshell

What is counseling in a nutshell?  There are a number of evidenced based strategies. 

1 Supportive counseling= Validation, acknowledgement, compassion, empathy, reflection, externalize thought and psychoeducation. This is super-important in my opinion. It is foundational. 

2 CBT (Cognitive Behavioural Therapy)= This is more about creating awareness of thoughts, beliefs, and behaviours that lead to negative feelings, AND challenge or change those thoughts, beliefs, and behaviours.  Not easy for many of us, as are are often too “fused” with our thoughts and beliefs, but it can certainly be learnt and cultivated over time. 

3 ACT (Acceptance Commitment Therapy)= ACT is more interested in the detachment from those thoughts and beliefs, rather than challenging or changing them through self awareness with values, self compassion, mindfulness, time, maturity, perceiving rather than judging, being present, seeing things through the lens of the here and now rather than the lens of the past (esp traumas and hurts), and taking value based actions. It is not easy of course, but like any skills, it can be certainly be learnt and cultivated over time.

4 IPT/EFT (Interpersonal Therapy and Emotionally Focused Therapy)= This is more about teaching and coaching interpersonal skills and relationship skills. 

5 An eclectic approach= All of the above.