What type of therapy is right for you?
Finding a therapist can be a hard first step. It can feel overwhelming to know what kind of therapy will work best for you.
The good news is that most therapists can offer a blend of different types of therapy. This allows you to try some different tools or approaches you may not have considered before.
Here are the common types of therapy
Individual Therapy
Cognitive Behavioural Therapy (CBT)
Best for: Anxiety, depression, phobias, OCD, and more.
CBT helps you make the connection between your thoughts, feelings and actions. There is an emphasis on noticing your unhelpful thoughts (“I’ll never get better”) and considering what other thoughts would be more helpful for you (“This is hard, but I’m learning how to cope”).
It’s structured, goal-oriented, and backed by tons of research.
What you think matters (the CBT model and how it works)
Internal Family Systems (IFS)
Best for: Inner conflict, complex emotional issues, self-concept, trauma.
IFS is all about getting to know your inner world. There are ‘parts’ of us that we can notice in our minds (like the anxious part, the perfectionist, the inner critic).
IFS teaches you to understand and work with them rather than ignore them, fight them, or let them take over.
It’s powerful for people who feel like they’re constantly battling themselves.
Understanding the 'parts’ of you
Acceptance and Commitment Therapy (ACT)
Best for: Anxiety, depression, chronic pain, perfectionism, and life transitions.
ACT helps you stop fighting your inner experiences and start living a life aligned with your values. It blends mindfulness, acceptance, and behaviour change. You’ll learn to make space for uncomfortable feelings without letting them run your life. You will also be challenged to identify your own values and desires for your life.
Person-Centered Therapy
Best for: Self-discovery, low self-worth, life direction, general support.
This is therapy at its most human. It’s built on empathy, authenticity, and unconditional positive regard.
You lead the conversation; your therapist walks beside you. If you’re looking for a warm, validating space to explore who you are and where you’re going, this is a solid choice.
This type of therapy can be quite healing for those who have never felt they had someone to care about them and support them with life’s challenges.
Somatic Therapies
(Soma is Greek for ‘body’)
Best for: Chronic stress, feeling disconnected from your body, trauma
As humans, we believe we can solve our problems by thinking, however, we do need to incorporate the body as well
Somatic therapies focus on how emotions, stress and trauma show up in the body. You might work with breath, movement, or sensations to release stuck energy and reconnect with yourself physically.
Great for folks who feel “cut off” from their bodies or stuck in fight-or-flight mode.
Reconnecting with your body
Couples and Relationships
Emotionally Focussed Therapy (EFT)
Best for: Couples, attachment issues, relationship repair.
EFT dives deep into emotions and attachment patterns. If you and your partner feel stuck in the same fight over and over, EFT can help you understand the deeper needs underneath the conflict and build safer emotional bonds.
This type of therapy is for couples who are ready to learn how to be more vulnerable with one another.
The Gottman Method
Best for: Couples, conflict resolution, improving communication.
Based on decades of research, the Gottman Method gives couples specific tools to manage conflict, build intimacy, and strengthen friendship.
It’s ideal if you want structured, research-backed techniques for long-term relationship health.
Dialectical Behaviour Therapy (DBT)
Best for: Intense emotions, borderline personality disorder, self-harm, emotional regulation.
DBT blends CBT with mindfulness and acceptance. It’s great for people who feel everything very deeply and need help riding those emotional waves.
You’ll learn skills for managing emotions, tolerating distress, and improving relationships.
Often offered in group + individual formats.
Trauma and PTSD
Eye Movement Desensitization and Reprocessing (EMDR )
Best for: Trauma, PTSD, disturbing memories.
EMDR helps the brain reprocess traumatic memories so they lose their emotional charge. It might sound a little strange at first (involving eye movements or other bilateral stimulation), but many people find it incredibly effective, especially if talk therapy alone hasn’t been enough.
As mentioned above, somatic therapy can help with trauma and PSTD.
Another good option for trauma and PTSD is Accelerated Resolution Therapy
How to know what therapy might work for you
Here are some things to consider about yourself and how you like to learn and explore, as you consider the types of therapy that might work best for you:
Are you more practical, looking for tools and worksheets? (CBT, ACT, DBT)
How important is it to you that you feel you can have a positive and connected relationship with your therapist? (Person centered, EFT)
Do you want to learn how to be more engaged with your emotions and your body? (IFS, EFT, Somatic)
Are you working with trauma or CPTSD? (EMDR, Accelerated Resolution Therapy, Somatic, IFS)
Another important thing to share with your therapist is how many sessions are realistic for you. Let them know if you would like short-term approaches or if you would like long-term personal growth.
Consider what you notice in yourself, it is helpful to share with your therapist so they know which types of therapy might be a helpful starting point
REMEMBER, above all
Many tools and approaches can be used in therapy. Some will work for you better than others. However, even more important than this is feeling like the therapist is a good fit for you. Having a therapist that you can be open and honest with is what makes therapy effective FOR YOU
