What is the difference between CBT and DBT?
Both are structured, skills-based talk therapies with strong research behind them. CBT (Cognitive Behavioral Therapy) focuses on noticing and reshaping unhelpful thought and behavior patterns; it is widely used for anxiety and depression. DBT (Dialectical Behavior Therapy) grew out of CBT and adds a strong focus on managing intense emotions, tolerating distress in the moment, and improving relationships, often taught through skills groups. A simple way to think about it: CBT leans toward changing thoughts and behaviors; DBT balances acceptance with change and builds emotion-regulation skills. Your therapist can help you decide which fits.
How do I know if I need therapy?
There is no bar you have to reach to "deserve" therapy. A good rule of thumb: if something is affecting your daily life (your sleep, work, relationships, or how you feel most days) for more than a couple of weeks, that is a good reason to talk with someone. You do not need a diagnosis or a crisis. Plenty of people go to therapy for stress, life transitions, or simply to understand themselves better. If you are unsure, a first appointment is a low-pressure way to find out. (If you are having thoughts of suicide, call or text 988 now.)
Can CBT help ADHD?
CBT is not a cure for ADHD, but it can genuinely help. ADHD is usually managed with a combination of approaches, and CBT, sometimes adapted specifically for ADHD, can help with the practical and emotional side: building routines and organization systems, managing procrastination and time, and easing the anxiety or low self-esteem that often come along with it. It is frequently used alongside medication and other supports. A provider who knows ADHD can tailor the approach to you.
What is EMDR?
EMDR (Eye Movement Desensitization and Reprocessing) is a structured therapy used mainly for trauma and PTSD. In it, you briefly bring a distressing memory to mind while the therapist guides a back-and-forth movement (often eye movements or gentle taps). This helps your brain reprocess the memory so it feels less vivid and less overwhelming over time. It is well-established for PTSD and is delivered by trained therapists across a structured set of phases.
How much does therapy cost with insurance?
It depends on your plan, so the honest answer is "it varies." A few things shape your cost: whether the therapist is in-network or out-of-network, your copay or coinsurance, and whether you have met your deductible. Many plans cover mental-health visits much like other medical visits. The clearest way to find out is to call the number on your insurance card and ask about your "outpatient mental health" coverage: your copay, your deductible, and whether a specific provider is in-network. If cost is a barrier, ask providers about sliding-scale fees, and see Low-cost and sliding-scale care for lower-cost options.
What happens during the first therapy appointment?
The first session is mostly about getting to know each other; there is no test to pass. Your therapist will usually ask what brought you in, a bit about your history and what is going on now, and what you are hoping to get out of therapy. You can share as much or as little as you are ready to. It is also your chance to ask questions and get a feel for whether this person is a good fit, which matters more than any particular technique. Many people feel nervous beforehand and more at ease by the end, and if it is not the right fit, it is completely okay to try someone else.
How can employers support employee mental health?
Employers shape mental health more than many realize. Practical steps: make it normal to talk about mental health and to take time for it without stigma; make sure staff know about any Employee Assistance Program (EAP) and how their insurance covers mental-health care; train managers to notice signs of stress and respond with support rather than judgment; guard against chronic overload and respect time off; and share trusted resources (like this site and 988). Small, consistent signals that it is okay to not be okay, and to get help, make the biggest difference. See Workplaces for more.