Learn about all of the different therapy types in our guide. Struggling to decide on which therapy is best for you? Read more to help.
Therapy comes in many forms, and they all offer paths to better mental health. However, the type of therapy that works for you might not necessarily suit another person’s needs or situation. Everyone’s therapy journey is unique, and finding the right approach is a personal process.
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Maybe you feel more comfortable with a reflective form of psychotherapy and a therapist who acts as a guide rather than a problem-solver. Maybe you want sessions that are more action-oriented and structured, with a therapist who gives you direction and concrete steps to take. Or perhaps there’s a specific therapeutic approach that’s particularly useful for a mental health condition you’re trying to manage. For instance, you might be looking for the most effective types of therapy for trauma or a personality disorder.
Having a general knowledge of the different forms of therapy can help you choose a mental health professional who is right for you. Some of the more common approaches you’ll come across include cognitive behavioral, dialectical behavioral, psychodynamic, humanistic, eye movement desensitization and reprocessing, interpersonal, and mindfulness-based cognitive therapy. Many people also turn to family and couples therapy to work through issues as a group.
Cognitive behavioral therapy (CBT) is one of the most researched and most commonly used forms of psychotherapy. It’s based on the idea that your thoughts, feelings, and behaviors are all connected. By adjusting negative thoughts, you can let go of unhealthy behavioral patterns and change how you feel.
For instance, you might commonly think that no one likes you. The thought makes you feel down, and then you self-isolate, which just fuels your loneliness. In CBT, you might learn to adjust your thinking to, “People like me. Maybe I just need to reach out more.” Then, you can start to feel better and shift to a healthier habit of proactively connecting with friends.
Dialectical behavior therapy is a treatment that is based on CBT. It focuses on building four areas: mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation.
Mindfulness involves staying present and nonjudgmental of your experiences. For example, you might learn to focus on your breathing, rather than ruminate about the past or future.
Distress tolerance is about learning to tolerate difficult emotions without resorting to unhealthy behaviors. For instance, it might involve learning to count to 10 when you’re angry rather than yelling at someone.
Emotional regulation involves noticing intense feelings and then proactively doing something that soothes you.
Interpersonal effectiveness is about learning to clearly communicate your needs in a healthy way. For instance, you might work on stating and enforcing boundaries with a difficult family member.
DBT was originally developed to help people with borderline personality disorder; however, it might also be used to treat symptoms of conditions like attention deficit hyperactivity disorder (ADHD) or post-traumatic stress disorder (PTSD).
Psychodynamic therapy is a form of talk therapy that aims to increase your awareness of unconscious thoughts and feelings and how they shape your behavior. For instance, during therapy sessions, you might uncover how past bullying or abuse has stuck with you, leading to trust issues and defensiveness. Typically, these types of uncomfortable memories and feelings are outside of your awareness, but still influence your actions and outlook.
Psychodynamic therapy sessions are conversational. The therapist takes an unstructured approach, allowing you to speak freely about whatever drifts through your mind. It can be a useful self-discovery tool that can be easily paired with more action-oriented types of therapy, such as CBT.
Humanistic therapies focus on self-empowerment and personal growth. A humanistic therapist might also put less emphasis on your specific diagnosis or symptoms, and instead seek to understand you as a unique individual with unique experiences. Some therapeutic approaches that are considered humanistic include:
Humanistic therapy tends to be underresearched compared to other forms of therapy, but it offers valuable tools for building self-awareness and achieving growth.
Eye movement desensitization and reprocessing therapy is a structured treatment that was originally developed to treat PTSD. The process involves recalling traumatic or stressful memories while moving your eyes side to side. Although the eye movements are the most common approach, other techniques, such as focusing on alternating beeping or tapping sounds, may also be used. This rhythmic left-to-right stimulation helps reduce distress and allows you to process the traumatic memories. Outside of PTSD, EMDR therapy might be used to help you cope with conditions like anxiety disorders or depression.
Interpersonal therapy (IPT) emphasizes the role that relationships play in influencing mental health. For instance, having reliable social support can make you more resilient when stressful situations arise and add meaning to your life. The goal of IPT is to develop strategies and tools to improve your relationships with others or adjust your expectations of them.
If you’re struggling with setting boundaries in a relationship, you might learn to be more assertive when communicating. If you’re going through a major transition, such as a divorce or job loss, you might learn strategies to connect with others and build relationships that make it easier for you to adapt.
Although commonly used to treat depression, it can be adapted to treat other issues, such as bipolar disorder, eating disorders, and anxiety disorders.
Mindfulness-based cognitive therapy (MBCT) combines CBT and mindfulness practices. Traditional CBT teaches you to identify and then challenge or replace negative thoughts. However, MBCT teaches you to identify thoughts and then observe and accept those thoughts without judgment.
The approach is based on the idea that resisting or suppressing uncomfortable thoughts can actually make you feel worse. Taking a more gentle, accepting view of your depression symptoms can increase your self-compassion and help you avoid spiraling into cycles of negativity. MBCT can also involve learning how to use common mindfulness exercises, such as body scans and breathing techniques, which ground you in the present moment.
MBCT was originally designed to reduce the risk of people slipping back into depression after treatment. However, it might also be a possible treatment option for bipolar disorder and anxiety disorders.
These forms of therapy are meant to improve relationships between two or more people. For instance, if you’re married and feeling emotionally disconnected from your spouse, the two of you can attend therapy sessions together and practice strategies to bring back intimacy. Or if you’re struggling with a dysfunctional family dynamic—say, for instance, your parents are controlling or someone in your household has a substance use disorder—a therapist might work with all of you in a group setting.
A family therapist can use different approaches in your sessions. They might assign you both CBT-based exercises to work on together. Or maybe they use psychodynamic techniques to help you and your spouse examine your unconscious beliefs about the relationship.
Although these are some common approaches to therapy, they aren’t the only options. Some other possibilities include the following.
Holistic therapy takes into account the many dimensions of your health and well-being, such as your physical, emotional, mental, and spiritual needs. This allows for a more comprehensive treatment plan.
Brainspotting follows the idea that the direction in which you move your eyes can influence your feelings. Finding the right eye position might help you regulate difficult emotions.
Emotion-focused therapy (EFT) is about learning to explore and process emotions in a healthy and constructive way. When you’re more aware of your emotions, you can use them to identify unmet needs and then take action to feel more fulfilled.
Art therapy is about using creative outlets to express emotions and improve well-being. For example, you might draw or paint to manage stress or trauma.
Acceptance and commitment therapy (ACT) involves accepting negative feelings and thoughts, but also committing to value-based changes. For example, if you’re anxious about a date, you would practice accepting your nervousness while still engaging in conversation.
As you explore the types of therapy, be aware that many therapists use a combination of approaches. For example, a therapist might use psychodynamic techniques, such as free association, to encourage you to explore the roots of an anxiety disorder. Then, they might guide you through CBT techniques to help you challenge negative thoughts. Or they might use narrative therapy to help you build self-esteem and reframe past experiences. It’s all about determining what combination of techniques works best in improving your life.
Last updated or reviewed on September 2, 2025Learn about different types of mental health professionals
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