CBT is based on the idea that our thoughts, feelings, and behaviors are constantly interacting and influencing one another. How we interpret or think about a situation determines how we feel about it, which then determines how we'll react.

DBT specifically focuses on providing therapeutic skills in four key areas.

Mindfulness enables individuals to accept and be present in the current moment by noting the fleeting nature of emotions, which diminishes the power of emotions to direct their actions.

Distress tolerance, the ability to tolerate negative emotion rather than needing to escape from it or acting in ways that make difficult situations worse.

Emotion regulation strategies give individuals the power to manage and change intense emotions that are causing problems in their life.

Interpersonal effectiveness, allowing a person to communicate with others in a way that is assertive, maintains self-respect, and strengthens relationships; a core principle is that learning how to ask directly for what you want diminishes resentment and hurt feelings.

Person-centred counselling focuses on providing three core conditions

unconditional positive regard (UPR) – accepting and valuing you

congruence - being honest and transparent in how they experience you and your world

empathic understanding – seeing your viewpoint as if they were you