Your mental health is just as crucial as your physical health. It shapes how you think, feel, and respond to the world around you. When it’s well cared for, you can manage stress, build strong relationships, and tackle life’s challenges. But when your mental health is out of balance, it can feel like even the simplest tasks are overwhelming.
A mental health diagnosis doesn’t look the same for everyone. For some, it might show up as constant worry or racing thoughts. For others, it could be persistent sadness, lack of motivation, or irritability. You might notice changes in your sleep—either sleeping too much or not enough.
Some people experience physical symptoms like headaches, muscle tension, or stomach problems without any apparent medical cause. Others may feel disconnected from their surroundings, struggle with concentration, or lose interest in activities they once enjoyed.
It’s also important to understand that mental health symptoms can range from mild to severe. You might feel “off” but can still get through your day. Or, you could feel so overwhelmed that even basic routines like eating or getting out of bed seem impossible. Whether these symptoms are new or something you’ve dealt with for a long time, they’re valid and deserve attention.
Recognizing these signs is the first step toward getting help. It’s common to feel hesitant about seeking support, but mental health providers are trained to help you better understand what’s happening and develop a plan that works for you.
Managing Mental Health Symptoms with Evidence-Based Therapies
Once you recognize mental health symptoms, the next step is understanding your options for treatment. Evidence-based therapies are some of the most effective tools for managing anxiety, depression, trauma, and other conditions. These treatments are backed by scientific evidence and are proven effective through randomized controlled trials and research.
The American Psychological Association defines an evidence-based practice as the integration of the best available research with clinical expertise in the context of patient characteristics, culture, and preferences. Below, we’ll explore the most commonly used approaches and how they can help you regain control of your mental health.
Cognitive Behavioral Therapy (CBT)
Cognitive behavioral therapy is one of the most widely used and proven behavioral health therapies for managing mental health symptoms. The goal is to pinpoint and change negative thought patterns that contribute to distress.
How it works
CBT shows you how your thoughts, feelings, and behaviors are connected. For example, if you constantly think, “I’m not good enough,” you may feel anxious and avoid challenging situations. In therapy, you learn to challenge and replace these thoughts with more balanced, realistic ones. Over time, this reduces symptoms and helps you respond to stress in healthier ways.
Who can benefit
CBT is effective for a range of diagnoses, including anxiety, depression, PTSD, and OCD. It’s also helpful for managing stress, improving self-esteem, and addressing specific phobias. Studies show CBT can significantly reduce symptoms in as little as 12-20 sessions.
Dialectical Behavioral Therapy (DBT)
DBT is an evidence-based approach initially designed for patients with borderline personality disorder. Today, it’s also used to treat anxiety, depression, and other diagnoses.
How it works
DBT combines cognitive strategies with mindfulness and emotional regulation techniques. You learn skills to manage intense emotions, build healthier relationships, and cope with distress without harmful behaviors. DBT also emphasizes accepting yourself as you work toward change.
Who can benefit
DBT is especially effective for people who struggle with intense emotions, self-harm, or difficulty maintaining relationships. Many people with anxiety or mood disorders also find DBT helpful. Research has shown its effectiveness in improving emotional stability and reducing self-destructive behaviors.
Acceptance and Commitment Therapy (ACT)
ACT focuses on helping you accept your thoughts and feelings instead of fighting them. It encourages you to take meaningful actions that align with your values.
How it works
ACT teaches you to pinpoint and accept distressing thoughts without judgment. Instead of controlling these thoughts, you focus on what matters—building relationships, improving your career, or caring for your health. This shift helps reduce the power of negative thoughts and promotes psychological flexibility.
Who can benefit
ACT is effective for anxiety, depression, PTSD, and chronic pain, to name a few. It’s beneficial if you feel stuck in a cycle of avoiding uncomfortable emotions or situations. Clinical trials support its ability to improve well-being and overall functioning.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is a specialized therapy designed to help people process and heal from trauma. It’s highly effective for people who have experienced significant life events, like loss, abuse, or accidents.
How it works
During an EMDR session, your therapist guides you through recalling distressing memories while using bilateral stimulation, such as side-to-side eye movements. This process helps your brain reprocess the memory, reducing its emotional impact.
Who can benefit
EMDR is ideal for trauma survivors, including those with PTSD. It’s also helpful for anxiety and certain phobias. Research shows that EMDR can produce results in fewer sessions than other therapies. In one nonrandomized multisite study, symptoms were reduced significantly more rapidly than CBT on behavioral measures and 4 of 5 psychosocial measures. EMDR was more efficient, inducing change earlier and requiring fewer sessions (6.2 vs 10.7 sessions).
Exposure and Response Prevention (ERP)
Exposure and response prevention (ERP) is a specialized therapy for treating obsessive-compulsive disorder (OCD). It’s considered the gold standard for traditional OCD treatment.
How it works
ERP involves gradually exposing you to situations that trigger obsessive thoughts while teaching you to resist the urge to engage in compulsive behaviors. Over time, this reduces the anxiety associated with obsessions and helps you break the cycle of OCD.
Who can benefit
ERP is most effective for people with OCD, but it’s also helpful for those with specific phobias. Studies consistently show ERP’s statistical efficacy in reducing OCD symptoms and improving quality of life, even years post-treatment.
Finding Help at Relief Mental Health
Ready to take your first step? Relief Mental Health is here for you. Our team of skilled mental health therapists offer evidence-based therapies like CBT, DBT, ACT, ERP, and EMDR. With ongoing training and a commitment to effective treatments, we’re dedicated to helping you feel better.
Don’t wait to get the help you deserve. Contact us today to learn more about our services and start your journey to recovery.
