If you have decided to try therapy, the next question is often which kind. There are dozens of approaches with different names, and it can be confusing to tell them apart. The good news is that you do not have to figure it all out on your own before you start.
We created this guide to walk you through the most common types of therapy, what each one tends to help with, and how to find a therapist who offers the right approach for you.
How Do I Know What Type of Therapy I Need?
In most cases, you do not need to know before you start. The right type depends on your situation. Most therapists are trained in more than one approach and will tailor their work to you. When you first speak with a therapist, they will ask about what you are dealing with and your goals, then discuss any recommendations they may have.
Still, it helps to know a few of the main types of therapy so you can ask questions and feel more informed as you make the decision. A few things can guide the choice, such as what you want to work on, whether you prefer practical tools and a focus on the present or deeper exploration of the past, as well as any past experiences with therapy.
What Is CBT, and What Does It Help With?
Cognitive behavioral therapy, or CBT, is one of the most studied and widely used types of therapy. It helps you notice the thought patterns and behaviors that feed emotional distress, then teaches you new ways to respond. CBT is often structured, focused on the present, and skills-based, with tools you can use between sessions.
CBT is often considered the most researched approach in the field, and it has strong evidence for concerns such as anxiety, depression, panic, and phobias. If you prefer a practical, goal-focused style, CBT may be a good place to start.
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What Is DBT?
Dialectical behavior therapy, or DBT, grew out of CBT and is designed for people who feel emotions very intensely. It teaches concrete skills in four areas.
- Mindfulness: staying present without judging yourself.
- Distress tolerance: getting through hard moments without making things worse.
- Emotion regulation: understanding and shifting intense feelings.
- Interpersonal effectiveness: asking for what you need and setting limits.
DBT was first developed for borderline personality disorder, and it is now also used for other concerns that involve intense emotions or self-sabotaging patterns in relationships. If managing big feelings is your main challenge, DBT skills may help.
What About Therapy for Trauma?
If you are dealing with the effects of a frightening or painful event, trauma-focused therapy can help. These approaches gently help you process what happened so it has less grip on your daily life. For post-traumatic stress disorder (PTSD), trauma-focused approaches such as cognitive processing therapy and prolonged exposure are evidence-based practices that are often used.
Other trauma methods, such as somatic therapy and eye movement desensitization and reprocessing (EMDR), which is also an evidence-based practice, are also widely used. A therapist who specializes in trauma can help you choose an approach that feels manageable and safe.
You do not need to have a PTSD diagnosis or worry that what happened was “big enough” to seek support for an experience that is still affecting you. If it matters to you, it is worth bringing into therapy.
What Are Other Common Types of Therapy?
Beyond CBT and DBT, there are several other approaches you may come across.
- Psychodynamic therapy: explores how past experiences and unconscious patterns shape how you feel and relate today. It tends to be more open-ended, client-led, and insight-focused.
- Humanistic or person-centered therapy: centers your own growth and self-understanding, with the therapist offering warmth and acceptance rather than direction.
- Interpersonal therapy (IPT): focuses on relationships and life transitions, and is often used for depression.
- Acceptance and commitment therapy (ACT): helps you make room for difficult feelings while taking action toward what matters to you.
- Family or couples therapy: treats the relationship itself as the client, focusing on patterns between people and how those patterns might change.
Many therapists blend elements of several approaches based on what you need.
Does the Type of Therapy Matter More Than the Therapist?
Both matter, but the therapist may matter more than many people expect. Research shows that different types of therapy often lead to similar results for many concerns. What tends to make a bigger difference is the bond you build with your therapist, and how well the approach fits your goals and personality.
So if you are unsure which type to pick, it is fine to start with a therapist who feels like a good fit and talk through the approach together.
How Do I Find a Therapist Who Offers the Right Type?
You can search directories, ask your doctor for a referral, or use a free matching tool. Many therapist profiles list the approaches they use, so you can look for the ones that interest you.
Free tools such as Mental Health Match make this easier by matching you on both the type of therapy and the therapist fit. You answer a few questions about what you want to work on and how you like to work, and we show you therapists who match. You can start with our matching tool whenever you feel ready.
| Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to a qualified healthcare professional about any medical concerns. If you are in crisis, please call or text the 988 Suicide & Crisis Lifeline at 988. |
