Recently someone asked what the different types of therapy were, and how to choose the right one for them. Great question! In today’s busy world of acronyms, short cuts, untrained/unlicensed “coaches” and “influencers”: it can make for understanding a field as broad as mental health frustratingly difficult. When we hear acronyms like CBT, DBT, EMDR, etc it can become overwhelming to keep them all straight.
The best news is that no type is “one size fits all” and personally I find that getting to know the client’s personality, belief system, morals, values, assessment of their issue, and the extent they would like to work means that we can cherry pick what works best for the client and make a personalized eclectic treatment plan that suits each individual’s needs. You are not a cookie, therefore a cookie cutter approach won’t work best for you. Here’s how I’d break it down to explain many of the types of therapies I have been trained and experience in:
Different Types of Therapy & Their Uses
- Cognitive Behavioral Therapy (CBT)
- Focuses on identifying and changing negative thought patterns and behaviors.
- Best for: Anxiety, depression, OCD, PTSD, phobias, and general stress.
- Example: If you struggle with anxiety, CBT helps you recognize irrational fears and replace them with more balanced thinking.
- Dialectical Behavior Therapy (DBT)
- A specialized form of CBT that emphasizes emotional regulation, mindfulness, distress tolerance, and interpersonal effectiveness.
- Best for: Borderline Personality Disorder (BPD), self-harm, suicidal ideation, intense emotions, and relationship struggles.
- Example: If you experience extreme emotional highs and lows, DBT teaches coping skills to manage them more effectively.
- Psychodynamic Therapy
- Explores past experiences, unconscious thoughts, and deep-seated emotions to uncover patterns influencing current behaviors.
- Best for: Relationship issues, unresolved trauma, self-awareness, and long-term emotional struggles.
- Example: If you keep repeating unhealthy relationship patterns, psychodynamic therapy helps uncover the root causes.
- Person-Centered Therapy (Humanistic Therapy)
- A non-directive approach where the therapist provides support, empathy, and unconditional positive regard to help you find your own solutions.
- Best for: Self-esteem issues, personal growth, and those who want a supportive space to explore their feelings.
- Example: If you feel lost or stuck, this therapy helps you explore your true desires without judgment.
- Eye Movement Desensitization and Reprocessing (EMDR)
- Uses guided eye movements to process and heal trauma.
- Best for: PTSD, trauma, and distressing memories.
- Example: If you have flashbacks or intrusive thoughts from a traumatic event, EMDR helps your brain reprocess those memories to reduce their emotional impact.
- Trauma-Focused Therapy
- Specifically designed to help individuals process trauma in a safe, structured way.
- Best for: PTSD, childhood trauma, abuse survivors.
- Example: If you have unresolved trauma from your past, this therapy helps you work through it in a way that feels safe.
- Mindfulness-Based Therapy (MBCT/MBSR)
- Combines mindfulness practices with traditional therapy to help manage stress and emotions.
- Best for: Anxiety, depression, stress management, chronic pain.
- Example: If you struggle with racing thoughts, mindfulness therapy helps ground you in the present.
- Solution-Focused Brief Therapy (SFBT)
- Focuses on finding solutions rather than analyzing problems.
- Best for: Short-term goal setting, motivation, and future-focused thinking.
- Example: If you need a quick, actionable plan to improve a specific area of life, SFBT helps you develop strategies.
- Internal Family Systems (IFS) Therapy
- Helps you understand and integrate different parts of yourself (e.g., inner critic, wounded child, protector).
- Best for: Trauma, self-sabotage, inner conflict.
- Example: If you feel torn between wanting success and fearing failure, IFS helps identify and balance those parts of yourself.
- Existential Therapy
- Focuses on life’s big questions, meaning, purpose, and personal responsibility.
- Best for: Those struggling with existential crises, loss, or finding purpose.
- Example: If you’re questioning your life’s direction, this therapy helps you explore your values and meaning.
Which One is Best for You?
It depends on:
- Your specific struggles (e.g., anxiety, trauma, relationship issues).
- Your personality & preferences (structured vs. exploratory, goal-oriented vs. emotional processing).
- How you respond to therapy (some people benefit from practical tools like CBT, while others need deeper emotional work like psychodynamic therapy).
A good therapist will assess your needs and recommend an approach that fits you best. Many therapists integrate multiple methods based on what works for you! I also think it is important that no matter which is chosen to start with, that each client be continually re-evaluated for effectiveness, updates, and should always include psychoeducation. I will always advocate for what’s best for you, even if it is something I cannot provide. Feel free to check out more at the FAQs page on our website.
