Finding the Right Type of Therapy for You

How do we know what is the right kind of therapy? What makes therapy a success? What if I am not a good fit with my therapist? Taking the step to seek therapy is a significant move toward improving mental well-being. Gaining insight into different types of therapy can help you make an informed choice that aligns with your personal goals.

1. Cognitive Behavioral Therapy (CBT)

CBT focuses on identifying and changing negative thought patterns and behaviors. It is a structured, goal-oriented therapy that helps individuals develop healthier coping mechanisms. For example, someone with social anxiety might use CBT to challenge irrational fears about social interactions. There are many different types of CBT, including mindfulness-based approaches and compassion focused therapies.

2. Psychodynamic Therapy

This therapy delves into past experiences and unconscious thoughts to understand their impact on present behavior. Popularized by Sigmund Freud, it can be beneficial for individuals who want to explore deep-rooted emotional patterns and gain insight into their inner world.

3. Dialectical Behavior Therapy (DBT)

DBT combines classic CBT techniques with mindfulness practices to help individuals manage intense emotions, improve interpersonal relationships, and develop distress tolerance skills. A person struggling with intense emotions might benefit from DBT in order to develop better emotional control. Comprehensive DBT includes individual therapy, skills training (usually in a group setting) and access to the therapist for phone coaching for crisis management between sessions.

4. Humanistic Therapy (Person-Centered Therapy)

This approach emphasizes self-discovery, personal potential, and a nonjudgmental therapeutic relationship. A therapist practicing humanistic therapy provides a supportive space where the client leads the discussion, fostering self-acceptance and emotional growth. While Humanistic Therapy may not be as popularly offered today as it once was, many therapeutic approaches incorporate aspects of humanistic therapy into sessions.

5. Eye Movement Desensitization and Reprocessing (EMDR)

EMDR helps individuals process distressing memories by using guided eye movements during retelling of trauma accounts. It is particularly effective for those recovering from traumatic experiences, such as survivors of abuse or accidents. It is important to note that more research is needed to determine if EMDR is effective in treating conditions other than those related to trauma.

6. Acceptance and Commitment Therapy (ACT)

ACT is a type of CBT that encourages individuals to accept difficult emotions rather than struggle against them, while also committing to value-driven actions. Someone dealing with chronic pain or other long-standing issues may use ACT to cultivate mindfulness and shift focus toward meaningful activities.

Finding the right therapy is a personal process, and there is no one-size-fits-all approach. Regardless of the type of therapy, the number one predictor of therapy success is whether you like your therapist.