Methods Used in Individual Therapy: CBT, EFT, and Gottman Approaches for Personal and Relationship Growth

Individual therapy is a personalized, evidence-based approach that helps clients explore their thoughts, emotions, behaviors, and relationships in a safe and structured environment. At RBM Marriage & Family Therapy, individual therapy not only supports mental health and emotional well-being but also strengthens skills that improve relational dynamics. Three key methods used in individual therapy are Cognitive Behavioral Therapy (CBT), Emotion-Focused Therapy (EFT), and techniques adapted from the Gottman Method.

Cognitive Behavioral Therapy (CBT) in Individual Therapy

Cognitive Behavioral Therapy is a structured, goal-oriented approach that helps individuals understand how thoughts, feelings, and behaviors are interconnected. In individual therapy, CBT focuses on identifying unhelpful thought patterns, developing healthier perspectives, and practicing adaptive behaviors that support emotional and relational well-being.

How CBT Works in Individual Therapy:

• Clients identify negative thinking patterns that affect mood, relationships, and decision-making.

• Therapists help clients challenge distorted beliefs and replace them with balanced, constructive thoughts.

• Behavioral strategies, such as communication exercises, problem-solving skills, and coping techniques, are practiced to reinforce positive change.

Example: An individual who frequently assumes rejection in relationships may learn through CBT to recognize cognitive distortions, respond more realistically to social cues, and reduce anxiety-driven behavior.

Benefits of CBT in Individual Therapy:

• Reduces anxiety, stress, and depressive symptoms

• Enhances emotional regulation and problem-solving skills

• Improves confidence and interpersonal effectiveness

Emotion-Focused Therapy (EFT) in Individual Therapy

Emotion-Focused Therapy emphasizes awareness, acceptance, and processing of emotions to foster personal growth. In individual therapy, EFT helps clients explore underlying emotional patterns, address unresolved feelings, and develop healthier ways to respond in both personal and relational contexts.

How EFT Works in Individual Therapy:

• Clients identify primary emotions underlying distress, such as sadness, fear, or anger.

• Therapy provides tools to process these emotions safely, reducing emotional suppression or reactive behavior.

• Clients learn to express emotions constructively, improving relationships and self-awareness.

Example: A client struggling with anger in personal relationships may uncover feelings of hurt or fear that drive the behavior, allowing them to respond with insight and empathy.

Benefits of EFT in Individual Therapy:

• Promotes emotional awareness and resilience

• Supports healthier expression of feelings

• Enhances relationship skills by improving empathy and self-regulation

Gottman Method-Inspired Approaches in Individual Therapy

While the Gottman Method is traditionally used in couples therapy, many of its research-backed principles can be adapted in individual therapy to strengthen relational skills. Individual clients learn tools to enhance communication, reduce conflict, and build trust in their relationships.

How Gottman Techniques Are Applied Individually:

• Clients explore patterns of interaction that may create tension or misunderstandings in relationships.

• Therapists teach skills such as managing criticism, regulating emotions, and expressing appreciation effectively.

• Clients practice strategies to foster connection and maintain healthy boundaries in personal and professional relationships.

Example: An individual may learn to recognize defensiveness during disagreements and practice techniques to stay calm, communicate clearly, and maintain emotional connection.

Benefits of Gottman-Inspired Approaches in Individual Therapy:

• Improves communication and interpersonal skills

• Reduces relational stress and reactive patterns

• Supports personal growth that positively impacts relationships

Integrating Methods for Personal and Relational Growth

Many individuals benefit from an integrated approach combining CBT, EFT, and Gottman-informed strategies. At RBM Marriage & Family Therapy, therapists tailor methods to the client’s goals, addressing both personal development and relationship effectiveness. This approach allows clients to:

• Increase self-awareness and emotional intelligence

• Develop practical strategies to manage thoughts, emotions, and behaviors

• Enhance interpersonal skills and relationship satisfaction

• Build resilience and confidence in personal and relational contexts

Final Thoughts - Methods Used in Individual Therapy

Individual therapy offers a unique opportunity to address both personal and relational challenges through evidence-based methods. CBT, EFT, and Gottman-inspired strategies provide clients with tools to understand themselves, process emotions, and improve interactions with others.

At RBM Marriage & Family Therapy, individual therapy is personalized to each client’s needs, creating a supportive environment where personal growth, emotional regulation, and relationship skills can flourish. By learning to manage thoughts, process emotions, and communicate effectively, clients gain confidence, resilience, and the ability to cultivate healthier, more fulfilling relationships.