QUESTION: Therapy: how to choose a format (CBT, psychodrama, coaching)?

Choosing the right psychological format, whether it is cognitive-behavioral therapy, psychodrama, or coaching, begins with deep and attentive self-observation. Before making a decision on the method of work, it is important to learn to capture the very moment when a psychological or behavioral reaction originates. To do this, pay attention to which specific events, words, or external circumstances trigger your habitual emotional response.

The next step in the process of self-analysis is exploring the physical manifestations of stress or emotions. Notice how exactly your state feels in the body: does tension appear in the shoulders, is the jaw clenched, does breathing quicken, or does a heaviness arise in the chest. A physical response is the most honest indicator of your true emotional state, helping to bypass the mind's defense mechanisms.

After realizing the triggers and physical sensations, record the exact action you take next on autopilot. This could be a desire to leave a conversation, an urge to eat away stress, a sharp flash of anger, or retreating into a hard shell. It is precisely this chain of events, thoughts, physical reactions, and actions that gives you a clear and tangible point for future change within the chosen therapeutic format.