Different Types of Therapy: How to Know Which One Is Right for You
Starting therapy can feel overwhelming, especially when you’re faced with a list of different approaches and synonyms. You might wonder which one you’re supposed to choose, or whether you need to choose at all. The good news is that you don’t need to have it all figured out before starting.
There are different types of therapy approaches, each designed to support people in a different way. Some focus on mindfulness and emotional processing, while others help change unhelpful thought patterns. At Careful Counseling, our clinicians use evidence-based therapy approaches tailored to your needs, goals, and experiences. We understand that there is no one-size-fits-all approach when it comes to therapy, and we’re here to guide you through the process based on what will be most helpful.
In this article, we’ll walk through several types of common therapy approaches, including Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), Dialectical Behavioral Therapy (DBT), and Internal Family Systems (IFS). We will explain the focus of each approach, who it may benefit, and how to decide which is right for you. Whether you’re seeking support for anxiety, depression, trauma, or life transitions, understanding your options can help you feel more confident taking the next step.
In this article:
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is a common type of talk therapy, also called psychotherapy. CBT focuses on the connections between thoughts, emotions, and behaviors. It is based on the idea that our thoughts and behaviors influence our feelings and actions. CBT helps individuals develop healthier thinking patterns and coping skills by identifying and challenging negative thought patterns.
Benefits of CBT:
Evidence-based: CBT is supported by extensive research to be effective in treating a wide range of mental health conditions, including anxiety, depression, OCD, and more.
Short-term: CBT is typically short-term and goal-oriented, with a focus on outcomes. Individuals may experience improvements in a relatively short period of time.
Empowering: CBT encourages individuals to take an active role in their own healing through learning practical skills and strategies to gain a sense of control.
Long-lasting results: Skills learned in CBT can have lasting benefits, providing individuals with the tools to navigate challenges with confidence.
Is CBT right for you? CBT may be beneficial if you are experiencing:
Persistent worry or anxiety
Depression or low mood
Trauma-related symptoms
Obsessive-compulsive behaviors
Phobias or irrational fears
Chronic stress or difficulty coping
Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) is an action-oriented approach that aims to help individuals develop psychological flexibility by accepting their experiences and committing to actions that align with their personal values. ACT is based on the idea that instead of continued suffering caused by thoughts and emotions, individuals can accept their experiences and focus on values and goals. ACT uses mindfulness techniques to identify barriers and take action towards value-based goals.
Benefits of ACT:
Psychological flexibility: ACT provides the ability to adapt to defuse from unhelpful thoughts and take meaningful actions aligned with your own values.
Acceptance, not avoidance: ACT encourages individuals to accept painful thoughts, feelings, and memories rather than avoiding them as avoidance can lead to increased psychological distress.
Reduced symptoms: ACT has been found to reduce symptoms related to mental health conditions, including depression and anxiety. Acceptance and mindfulness strategies can allow for better management of symptoms.
Reduced anxiety struggles: For individuals struggling with anxiety, ACT can help you learn to coexist with your challenging thoughts, and will take action towards your goals. This can help reduce the intensity of anxiety.
Is ACT right for you? ACT may be beneficial if you are experiencing:
Anxiety
Chronic pain
Substance misuse
Eating disorders
OCD
Trauma, PTSD, and psychosis
Dialectical Behavioral Therapy (DBT)
Dialectical Behavioral Therapy (DBT) combines traditional cognitive-behavioral techniques with mindfulness and acceptance-based strategies to help people understand how thoughts affect their emotions and behaviors. It was originally developed to treat individuals with borderline personality disorder (BPD), and has been adapted for people who experience very intense emotions. DBT typically involves both individual therapy sessions and skills training groups that focus on teaching four key skills: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness
Benefits of DBT:
Emotional regulation: DBT can help provide a clear understanding of extreme emotions and thoughts causing you to suffer. Identifying complex emotions and how they become amplified can be beneficial in emotional regulation.
Crisis management: When faced with crises, emotions and behaviors can quickly spiral. DBT can help you learn effective crisis management skills to make healthier decisions while regulating your emotions.
Improving interpersonal relationships: DBT can help individuals who struggle in their interpersonal relationships learn how to establish healthy relationship behaviors, including setting personal boundaries.
Reduced self-harm and suicidal ideation: DBT can be effective at reducing self-directed violence and suicidal ideation, making it an appropriate treatment option for high-risk individuals.
Is DBT right for you? DBT may be beneficial if you are experiencing:
Borderline personality disorder (BPD)
Self-harm
Suicidal behavior
PTSD
Substance use disorder
Eating disorders
Depression
Anxiety
Internal Family Systems (IFS)
Internal Family Systems (IFS) is a type of psychotherapy that views the mind as a system of distinct ‘parts,’ or sub-personalities. These sub-personalities consist of painful emotions, such as shame and anger, as well as parts that try to protect the person from painful emotions. These parts can be in conflict with each other and can lead to emotional distress and negative patterns of behavior. The goal of IFS is to help individuals explore and integrate these parts in a way that promotes healing and self-awareness. IFS helps individuals connect with their “true self,” which is a core sense of self that is calm and compassionate. The therapist may propose certain tools such as relaxation exercises, journalising, and visualization.
Benefits of IFS:
Self Compassion: IFS can help replace internal criticism with understanding to help defuse behavior patterns based on feelings of shame.
Reduction of internal conflict: Through exploring the different parts of the self, IFS can help reduce internal conflicts that may contribute to mental health issues, including anxiety and depression.
Trauma healing: IFS can be beneficial for individuals who have experienced trauma through addressing and healing the parts most affected by trauma.
Is IFS right for you? IFS may be beneficial if you are experiencing:
Depression
Anxiety
Phobias
Trauma
Substance use
Note that IFS may not be appropriate for individuals with severe mental illnesses, including psychosis, paranoia, and schizophrenia.
How do I know which type of therapy is right for me?
If you feel unsure which type of therapy is right for you, you’re not alone. Many people start therapy without knowing which approach they need. You do not need to choose a therapy style before reaching out for support.
Your clinician should understand your concerns, goals, and history during initial sessions and then recommend an evidence-based approach that fits your needs. Therapists may integrate different approaches to make you feel the most supported.
4 Steps to Find the Right Therapist:
Identify your goal: Your main goal is specific to you; it may be changing a specific habit, healing trauma, or understanding your thoughts and behaviors better.
Consider your preferences: Consider whether you prefer more or less structure, learning new skills, or a more exploratory approach.
Look for specialization: Find a therapist who specializes in your specific issue. Our diverse team at Careful Counseling is ready to help match you to a clinician that meets your needs.
Consultation: Many therapists, including the Careful Counseling team, offer an initial consultation to determine the best approach for you.
What matters most is finding a therapist you feel comfortable with and a space where you feel heard and supported. Careful Counseling is here to help match you to a clinician to support your goals, values, and preferences. Book a consultation today to get started.
Getting Started with Therapy at Careful Counseling
Starting therapy can feel like a daunting step, but you don’t have to take it alone. At Careful Counseling, our team of licensed clinicians are committed to a warm, supportive, and non-judgemental environment for every client.
Careful Counseling can provide you with a Neuropsychological Assessment to gain insight into how your brain is functioning and how it impacts your daily life. We can help you understand any learning difficulties, memory problems, attention challenges, or emotional concerns you may be dealing with, and create a plan to move forward with clarity and confidence.
Your first therapy session is about beginning a conversation at your own pace. Whether you’re seeking support for anxiety, depression, relationships, or life transitions, we’re here to meet you where you are and help you move forward.
