Understanding Different Types of Therapy

When considering starting therapy, a common question many people face might be “which kind of therapy is right for me?” Since the earliest days of professional therapy, several different theoretical approaches have developed.

While these approaches share much in common—they all aim to help clients identify and change patterns in their lives that create problems —they all require regular attendance at individual sessions with a therapist. There are also important distinctions you may want to consider when choosing a therapist.  

There are a few important factors to note about some of the most popular frameworks:  

Cognitive-Behavioral Therapy (CBT): CBT is a broad, present-focused framework that combines theories of behavioral change with research on negative automatic thoughts. CBT therapists tend to focus on helping patients to identify specific problems such as social anxiety, avoidance, and depression, that they would like to work on through clarifying the connections between unhelpful thoughts, feelings, and behaviors.  

Some things you might expect from a CBT approach could include structured tools and strategies for managing challenges, a focus on the present goals, and specific tasks to complete between sessions. A range of focused CBT treatments has also been developed, including trauma-focused CBT and CBT for insomnia.  

Acceptance and Commitment Therapy (ACT): ACT combines elements of cognitive-behavioral therapy and mindfulness practice to work towards greater acceptance of uncomfortable thoughts and emotions. Therapists work with clients to identify their personal values and to develop goals and commitments that are aligned with those values. This type of therapy can be well-suited to someone who has been feeling “stuck” and wants to develop more flexibility in the way they think about their challenges.  

Dialectical Behavioral Therapy (DBT): Initially developed for clients who struggle with suicidal ideation and challenges with emotional regulation, DBT is presently used in a variety of settings. It is a structured treatment plan that includes group work and individual sessions, with a strong emphasis on skills training and weekly “homework”. Drawing on insights from mindfulness and cognitive-behavioral therapy, DBT helps clients to uncover unhelpful, often “black and white” thinking that contributes to relational and emotional issues.  

Psychodynamic Therapy: similar to CBT, is a broad, umbrella term capturing different approaches that share a few things in common. Typically, in psychodynamic work, therapists seek to help clients better understand their own emotions and challenges by drawing connections between the present and the past.  

Therapists are trained to notice clients’ unconscious patterns and to support change in those patterns. This might involve exploration of early childhood and relationships, as well as the impact of broader cultural and social forces. Sessions tend to be more open-ended and exploratory with less direction given by the therapist. While psychodynamic therapy can be long-term, a number of short-term approaches have also been developed.  

Accelerated Experiential Dynamic Psychotherapy (AEDP): is a short-term therapy that helps clients to build resilience and cope with deep emotional wounds and attachment issues through processing their emotions in real-time with a skilled, attuned therapist.  

A note on trauma-focused therapies: for anyone seeking treatment to address challenges related to traumatic experiences, it is important to work with a therapist who can provide the necessary care. Trauma therapy can take many different forms, including the types of therapy already mentioned, art and music therapies, or movement-based therapies.

Eye Movement Desensitization and Reprocessing (EMDR): is another short-term approach that is typically used to process traumatic memories and reduce symptoms of Post-Traumatic Stress Disorder (PTSD). “Parts works” approaches such as Internal Family Systems (IFS) have also gained popularity, helping clients to take a curious, compassionate view of their symptoms and to reach a state of safety and balance.  

Choosing the “right” kind of trauma therapy might feel like a challenge with so many choices. Most importantly, however, is finding a safe, structured environment where trauma can be processed, and difficult emotions can be more easily tolerated.

Beyond the frameworks outlined here, many other models of psychotherapy exist and have been proven effective. It is important to remember that therapists are typically trained in a range of modalities and can help you determine what best suits you if you are feeling unsure.  

Studies have also shown that what matters most in therapy effectiveness is the client-therapist relationship, so it is important to ask yourself how comfortable you feel when starting a course of therapy (and, ideally, discussing any issues with your therapist so they can be addressed!)