6 Common Therapy Approaches

A Quick Guide to Finding the Support You Deserve

Choosing which type of therapy to try can feel overwhelming. With so many options and acronyms, it is normal to feel confused and wonder where to begin. This guide will explore six common types of therapies that you may want to consider.

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Types of Therapy

Dialectical Behavior Therapy (DBT)

Dialectical behavior therapy is a type of talk therapy developed initially to treat borderline personality disorder. However, it has since been shown to be effective for anyone struggling with intense emotions, self-harm, persistent thoughts of suicide, or emotional dysregulation. DBT focuses on building skills in areas such as:

• Emotional regulation

• Distress tolerance

• Mindfulness

• Interpersonal effectiveness

The term “dialectical” refers to discussing ideas or opinions in a logical manner, which is reflected in DBT itself, with the goal of helping individuals learn to accept difficult emotions while also working toward healthier coping mechanisms. This therapy is especially helpful for those dealing with emotional dysfunction and looking to improve their ability to build strong, healthy relationships and manage self-destructive behaviors.

Cognitive Behavioral Therapy (CBT)

One very popular type of talk therapy is called cognitive behavioral therapy. If you are looking for a more short-term therapy option, CBT might be right for you, as it usually lasts around three or four months. Additionally, CBT focuses on identifying and changing negative patterns of thought and behaviors that affect your everyday functioning, usually with a clear goal and structure in mind. It is especially helpful for:

• Anxiety and panic

• Depression

• Obsessive-compulsive disorder (OCD) and intrusive thoughts

• Trauma and post-traumatic stress disorder (PTSD)

• Low self-esteem

If your goal is to address unhelpful thoughts, such as negative self-perceptions or perceptions of others, CBT may be a helpful therapy to try. Additionally, there are different types of CBT that address certain concerns; for example, CBT-I, which focuses on treating symptoms of insomnia.

Psychodynamic Therapy

Another common type of talk therapy is psychodynamic therapy. If you are looking for therapy to address unresolved trauma, deep-rooted emotional concerns, or interpersonal struggles, this might be a good fit for you. Unlike more structured and short-term approaches like CBT, psychodynamic therapy is typically long-term. To understand what may be influencing current behavior, psychodynamic therapy focuses on:

• Unconscious thoughts and dynamics

• Early life experiences

• Relationship patterns 

As psychodynamic therapy is more long-term, it can end up being a more expensive type of therapy. This therapy is beneficial for individuals seeking to alleviate their symptoms and gain insight into the underlying causes of their emotional difficulties by exploring the client’s unconscious processes.

Humanistic Therapy

If you are looking for talk therapy that is more oriented toward personal growth, self-exploration, and self-acceptance, humanistic therapy may be a suitable option to consider. Rather than focusing on symptoms or specific problems, this approach enables individuals to look into their strengths. This therapy can also benefit those dealing with depression, anxiety, or relationship challenges by encouraging a more authentic and accepting relationship with oneself. It is designed to help with:

• Low self-esteem

• Navigating major life transitions

• Grappling with existential questions

This therapy is ideal for individuals who function well overall but seek a deeper understanding of themselves or personal growth. Sessions are typically non-directive or structured, instead focusing on support, allowing you to explore your thoughts and feelings at your own pace in a safe environment. 

Somatic Therapy

Somatic therapy is a body-focused approach to healing that connects mental well-being with the regulation of the body and nervous system by focusing on physical sensations and overall body awareness. Based on the idea that trauma and emotions can be stored in the body (not just the mind), this therapy is especially helpful for individuals dealing with trauma, PTSD, chronic stress or anxiety, dissociation, or unexplained physical symptoms like tension or fatigue. This approach supports healing by integrating:

• Physical sensations and body awareness

• Trauma resolution techniques

  • Somatic Experiencing

  • EMDR (Eye Movement Desensitization and Reprocessing

  • Brainspotting

Somatic therapy is generally slower-paced and less structured than traditional talk therapies like CBT and is often trauma-informed and highly individualized. People may turn to somatic therapy when they feel “stuck” in talk therapy or overwhelmed by emotions they cannot quite verbalize. Somatic therapy can be an important tool for those who have experienced trauma, chronic stress, dissociation, or those who feel disconnected from their body.

Biofeedback Therapy

Biofeedback therapy is an approach that helps individuals learn how to control certain involuntary bodily functions, such as heart rate, muscle tension, and breathing. The physiological signs of these functions are measured through non-invasive equipment that monitors your body functions, such as galvanic skin response (GSR) sensors, which measure sweat on the fingertips or palms. This type of therapy helps individuals learn how to modify these biological processes through awareness and strategies to improve physical and emotional well-being, such as altering breathing and body positions. Biofeedback therapy can be beneficial for those dealing with:

• Anxiety, depression, and PTSD

• Chronic pain

• ADHD

• Insomnia

• High blood pressure

Biofeedback is typically used alongside other treatments such as medication or psychotherapy rather than as a stand-alone therapy. Biofeedback is an effective tool for increasing self-awareness of, and gaining greater control over, how the body responds to stress, pain, and emotional challenges.

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Schedule a Consultation

It can be important to interview multiple therapists to find the right fit for you as well. Many clinicians offer free fifteen-minute consultations, which give you the chance to ask questions and gauge their approach. Do not hesitate to explore a few different clinicians who specialize in various types of therapy to see which one suits you best! It is quite common for therapists to use an “eclectic” approach, where they employ a diverse range of tools in their therapy. Asking which strategies comprise their eclectic portfolio and what kind of clients they typically work with can be helpful.

Additionally, starting therapy with one method does not mean you are locked in forever. It is common to shift approaches as your needs evolve or to try a new modality if something is not working. Therapy is a journey, not a one-size-fits-all fix. It is okay to ask questions and trust your gut. Feeling safe and understood is more important than picking the “right” modality on paper.

Whether you know exactly what you want or have no idea where to begin, we are here to help. Book a consultation today to find the right fit and take the next step in your healing journey. 

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References

Childs Heyl, J. (n.d.). How to Choose the Best Type of Therapy For You. Verywell Mind. 

https://www.verywellmind.com/how-to-choose-the-best-type-of-therapy-for-you-6500320

Cleveland Clinic. (2020, December 21). Biofeedback: What Is It & Procedure Details. Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/13354-biofeedback

5 Types of Therapy: Which Is Best for You? (2021, October 25). Cleveland Clinic. 

https://health.clevelandclinic.org/types-of-psychotherapy