'Cuz Love Is Curious...
Adlerian Therapy (or Individual Psychology by Alfred Adler) is based on several key principles that emphasize the importance of social interconnectedness and an individual's striving for significance and personal fulfillment.
Some principles of Adlerian Therapy:
The Individual as a Whole
Adler believed that a person cannot be divided into separate elements (thoughts, emotions, actions) — we exist as a unified whole.
The Social Nature of Humans
Humans are inherently social beings, and our behavior must always be viewed in the context of our social interactions.
Striving for Superiority and Significance
Every person strives for growth, personal development, and the achievement of goals. This striving is expressed in the desire to feel significant, useful, and important in relationships and activities.
Goal-Oriented and Future-Focused
Adlerian psychology views individuals as goal-oriented beings. Our actions are determined not by the past but by the goals we set for ourselves. The Adlerian approach focuses on helping clients formulate and achieve these goals.
Inferiority Complex and Compensation
Many issues arise from feelings of inferiority, which can be formed in childhood or through social interactions. However, according to Adler, people can overcome these feelings through compensation — the drive for development and achievement despite perceived shortcomings.
The Value of Cooperation
Adler emphasized the importance of cooperation in achieving personal and societal goals. By working together with others, a person can overcome difficulties and feel part of something greater.
Cognitive Behavioral Therapy (CBT) is one of the most popular and effective methods of psychological support, focusing on the connection between thoughts, emotions, and behavior. The main idea of CBT is that our thoughts directly influence our behavior and emotional state, and by changing them, we can improve the quality of life. Here are the key principles and methods of the cognitive-behavioral approach:
The Influence of Thoughts on Emotions and Behavior
The main principle of CBT is that it is not the events themselves that cause our emotions, but how we interpret them.
Identifying Automatic Thoughts
Many of our negative reactions are related to automatic thoughts that arise instantly and without conscious analysis. I
Working with Cognitive Distortions
CBT helps clients recognize cognitive distortions — typical thinking errors that can lead to negative emotions.
In CBT, clients learn to recognize and correct these distortions, replacing them with more balanced and healthier thoughts.
Re-evaluating Beliefs
In CBT, it is important to revisit long-standing beliefs that may limit a person or create negative thinking.
Replacing Negative Thoughts with Realistic Ones
Once automatic negative thoughts and cognitive distortions are identified, the task of CBT is to replace them with more realistic and positive thoughts. This does not mean the thoughts should be unrealistically optimistic, but it is important to find a more balanced perspective.
Behavioral Experiments
CBT uses behavioral experiments to test negative beliefs.
Exposure (Gradual Desensitization)
When working with anxiety or fears, CBT often applies exposure therapy, which involves gradual and controlled exposure to feared situations. Instead of avoiding anxiety-provoking situations, the client learns to cope with them step by step.
Mindfulness Meditation
Some elements of CBT include mindfulness practices, which teach clients to notice their thoughts and emotions without getting caught up in them. This helps reduce anxious or intrusive thoughts, allowing the client to focus on the present moment without being overwhelmed by negative experiences.
Behavioral Activation
When working with depression, CBT often uses the technique of behavioral activation. Depression is often accompanied by reduced activity and avoidance of enjoyable activities.
Homework Assignments
A hallmark of CBT is the use of homework assignments. Clients complete tasks between sessions to reinforce changes in thinking and behavior. This might include keeping a thought diary, conducting behavioral experiments, or monitoring cognitive distortions in daily life.
The narrative approach is based on the idea that our life is a collection of stories we tell ourselves and others about ourselves. These stories shape our perception of the world, our place in it, and our future. The narrative approach helps people reconsider and change these stories so that they can positively and effectively influence their lives. The key principles of the narrative approach are:
Life as a Story
The main idea of the narrative approach is that every person forms their personal story based on their experiences, memories, and self-perception. These stories determine how a person sees themselves and their relationship with the world. T
Separating the Problem from the Person
A key principle of narrative practice is that the problem is not the person. The person and their problem are separated so that they do not feel consumed or defined by it. Instead, the client learns to see the problem as an external force they can interact with and overcome.
Searching for Alternative Stories
The narrative approach helps individuals find alternative stories that open new perspectives on themselves and their lives. People often tell limited or negative stories about themselves and narrative therapy helps clients find positive or broader stories that offer more opportunities for change.
Creating New Meanings
The narrative approach allows clients to find new meanings and perspectives in their experiences. T
Amplifying Strengths
The narrative approach focuses on amplifying the client’s strengths. Rather than focusing on problems or shortcomings, narrative practice seeks moments where the client has shown resilience, wisdom, strength, or creativity.
Deconstructing Dominant Stories
Sometimes people live by dominant stories — narratives imposed by culture, family, or society (e.g., "good parents never make mistakes" or "success means wealth"). The narrative approach helps deconstruct these dominant stories by critically examining them and creating new, more personal and individualized narratives.