What Kind of Therapy Is Right for Me?

What kind of counseling is right for me?

There are many different types of therapy or counseling out there. Some mental health professionals specialize in one type of therapy, and others specialize in multiple styles. Some techniques are better when struggling with one or two specific mental health concerns, while others are great for a broad range of issues. This fact sheet explains some of the most popular kinds of therapy available.

If you are looking for a counselor, you can ask them:

  • What kind of therapy do you practice?
  • For what I’m going through, would you recommend that treatment style for me?
  • Can you share what a typical session is like with you?

Using the Find a Therapist tool on PsychologyToday.com, you can quickly screen what types of therapy and clientele each therapist specializes in and prefers.  We recommend giving your therapist a brief interview to ensure they’re the right fit for you. 

The Most Common Types of Therapeutic Approaches

Behavioral Therapy

The main idea: Behavioral therapy focuses on changing behavior patterns by practicing healthier behaviors and habits, such as rewarding positive actions. In this type of therapy, a therapist assumes that we learn certain behaviors, and we can also change these learned behaviors.

What it looks like in practice: Behavioral therapy includes an array of methods such as stress management, biofeedback (listening to what your body is feeling or telling you), and relaxation training.

Who typically finds it most helpful: Behavioral therapy is an approach that helps change compulsive behaviors and is common in treating autism spectrum disorders.

Cognitive Behavioral Therapy (CBT)

The main idea: Cognitive therapy or CBT focuses on identifying and changing unhelpful thoughts (called cognitions) that can lead to unproductive feelings and behaviors. By exploring beliefs and thoughts, we learn to identify how they affect our behavior.

What it looks like in practice: CBT is a short-term, focused approach that often lasts about 12 weeks, where the therapist helps you recognize negative thought patterns and behaviors to replace them with positive ones.

Who typically finds it most helpful: CBT can help with obsessive-compulsive disorders, anxiety, and depression. Learn more about CBT by visiting our Cognitive Behavioral Therapy article.

DialecticAL Behavior Therapy (DBT)

The main idea: In DBT, we learn ways to tolerate intense feelings, cope when emotions feel overwhelming, and express your feelings to others in more productive and healthy ways.

What it looks like in practice: DBT often combines individual counseling with group therapy sessions and homework in between.

Who typically finds it helpful: This type of therapy tends to help people experiencing Borderline Personality Disorder and people who have intense mood shifts or difficulty regulating their intense emotions. 

Family Therapy

The main idea: Family therapy involves a whole family working together to improve communication, relationships, and the struggles of individual family members. 

What it looks like in practice: The therapist guides the family in problem-solving or helps them adjust to a new situation. Usually, the whole family goes along to the initial appointment with a counselor or therapist. Later in treatment, the therapist might also want to periodically meet with smaller groups of family members (just the kids, or mom and daughter only, etc.). 

Who typically finds it most helpful: Family therapy often helps with addressing relationship conflicts, eating disorders, and substance abuse concerns.

Group Therapy

The main idea: Group therapy can take many forms, but most involve bringing together people dealing with similar issues. Some groups are structured and meant to teach group members new skills. This could look like sharing coping skills for depression or self-harm or learning anxiety management techniques. Other groups are more free-flowing and provide a space for members to talk about their experiences and get support from their peers, like a grief support group.

What it looks like in practice: Some groups meet for a specific period of time while others are open-ended and keep going for years. Therapy groups are often led by one or more trained mental health professionals. In self-help groups, everyone shares equally without a professional group facilitator.

Who typically finds it most helpful: Groups are beneficial for almost any issue. Support groups can be great for people looking to feel seen or understood by others going through similar circumstances. Read the group description or talk to the group facilitator to see if a particular group is right for you.

Interpersonal Therapy (IPT)

The main idea: Interpersonal therapy (IPT) is a short-term treatment that focuses on relationships and how you can improve your social support, develop better communication skills, learn how to express emotions more effectively, and become more confident with people at school and work.

What it looks like in practice:  Generally, sessions include learning skills and practicing them. It’s not as likely to be talking about what’s present for you in your life.

Who typically finds it most helpful: IPT is mostly for treating depression and is beneficial for other mood disorders, including anxiety and bipolar disorder.

Mindfulness-Based Therapies

The main idea: Mindfulness therapies help you build awareness of your thoughts, feelings, and body sensations and develop acceptance of yourself.

What it looks like in practice: Many types of therapies can include mindfulness tools, including CBT, DBT, psychodynamic and relational therapy. “Mindfulness” means being aware of what is happening in the present moment, without judgment.

Who typically finds it most helpful: These approaches are helpful for many issues, and especially anxiety and self-criticism. Mindfulness-Based Cognitive Therapy (MBCT) is a specific kind of mindfulness treatment that can help to prevent depression relapse. 

Psychodynamic Psychotherapy

The main idea: This is usually an open-ended or longer-term therapy, where you and your therapist explore your thoughts and feelings and examine their root causes.

What it looks like in practice: Psychotherapists will likely set goals with you around building healthier behaviors and patterns. You’ll also have an opportunity to explain what is happening presently and how your past informs your current feelings and choices.

Who typically finds it most helpful: Psychodynamic Psychotherapy addresses a wide range of issues and provides a place for people who want to know themselves better or work on personal growth

Relational Therapy

The main idea: This is a common type of therapy that focuses on your relationships with important people in your life.

What it looks like in practice: Through talking about your relationships with family and friends and paying attention to the way you relate to your therapist during sessions, you and your therapist work to address patterns that prevent you from having the connections you want.

Who typically finds it most helpful: This type of therapy is excellent for a broad range of issues, including depression, anxiety, and relationship problems.

Information for this article:

Acknowledgements: This article was originally developed by youth and staff for us.ReachOut.com 

About Youth Era

Youth Era is a nonprofit that works with teens and young adults to become happy, successful, and contributing adults members of their communities. The organization creates solutions for communities across the country that look beyond short-term assistance for the few and toward sustainable support for the many. To learn more, visit www.youthera.org.

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