Understanding different therapy types to find what works for your needs

Therapy isn’t one-size-fits-all; it comes in many forms to meet you where you are. Some approaches focus on talking through your thoughts. Others use movement or creativity to help you process emotions in a different way.

Getting familiar with the main categories of therapy can help you figure out what feels like a good fit. If something resonates, use the links on this page to explore each approach further.

What’s the difference between coaching, counseling, and therapy?

Coaching, counseling, and therapy all offer support, but they’re not the same. The main difference usually comes down to their specific license and training.

Coaching is usually about setting goals and working on personal or career growth. Focused on the present, coaching doesn’t typically explore past experiences the way therapy might. Coaches help you stay motivated and make plans, but they don’t treat mental health conditions. Most coaches aren’t licensed therapists and are usually not covered by insurance.

Counseling can mean different things. Some counselors, like school counselors, aren’t licensed to provide mental health care. Others, like licensed professional counselors (LPCs), do have licenses and training to provide therapy.

Therapy can focus on the present, explore your past, or help you work toward future goals. It can be short-term or long-term, all depending on your needs. While therapy can address mental health conditions, it’s not limited to that. It also helps you navigate emotional challenges and everyday stressors that affect your life. Therapists are licensed professionals who use evidence-based approaches to support your growth and well-being.

Talk therapies

Talk therapy, or psychotherapy, is what many people imagine when they think of therapy. You meet with a licensed therapist to talk through your feelings and behaviors. These conversations can help you understand yourself better or give you a new way of seeing things. They can also help you solve problems and build healthier habits.

Talk therapy is usually based on insight and reflection. Your therapist helps you explore what’s going on beneath the surface, like why you react a certain way or what past experiences may be affecting you now.

Talk therapy is a great option if you want to:

• Understand yourself more deeply
• Work through relationship challenges
• Build self-esteem
• Change unhelpful patterns in your life

Examples of talk therapy:

• Psychodynamic therapy
• Interpersonal therapy (IPT)

Behavioral therapies

Behavioral therapy is all about taking action. These methods help you identify unhelpful thinking or behavior patterns, and provide tools to change them.

Instead of focusing on the past, behavioral therapies work in the here and now. You and your therapist will set clear goals and practice new ways of thinking, coping, or responding to tough situations.

Behavioral therapy is a good fit if you want to:

• Learn practical skills for managing anxiety, depression, or stress
• Break habits that feel stuck
• Face fears or phobias in a safe, structured way
• Build healthier thought patterns

Examples of behavioral therapy:

• Cognitive behavioral therapy (CBT)
• Dialectical behavior therapy (DBT)
• Acceptance and commitment therapy (ACT)

Family, couples, and group therapies

Some types of therapy involve more than just you and a therapist. These therapies bring people together to address common issues.

• Family therapy can help you and your loved ones communicate better. You can learn how to handle conflict and deal with big life changes.
• Couples therapy is for romantic partners who want to strengthen their relationship.
• Group therapy connects you with others who are going through something similar. You’ll give and receive support in a guided setting.

These kinds of therapy might be right for you if you want to:

• Improve communication or get along better with family or a partner
• Feel less alone in what you’re going through
• Learn from other people’s experiences
• Practice new skills in a supportive group

Sometimes people come to therapy on their own, and sometimes it’s a loved one who helps them take that first step.

Mindfulness-based therapies

Mindfulness-based therapy helps you stay in the present moment. It teaches you to notice your thoughts and feelings without judging them. This can be a powerful tool for managing stress and anxiety.

These therapies often use breathing exercises, meditation, or gentle movement. The goal is to help you feel calmer and more aware. They can also help you handle strong emotions in a healthy way.

Mindfulness-based therapy might be a good fit if you:

• Feel overwhelmed by stress or anxiety
• Want to slow down racing thoughts
• Are interested in meditation or breathing techniques
• Need help staying grounded in your daily life

Examples of mindfulness-based therapy:

• Mindfulness-based stress reduction (MBSR)
• Mindfulness-based cognitive therapy (MBCT)
• Compassion-focused therapy (CFT)

Humanistic therapies

Humanistic therapy is built on the idea that you can grow, heal, and make positive changes in your life. These approaches focus on helping you feel seen, accepted, and understood, just as you are.

In humanistic therapy, your relationship with your therapist matters a lot. You’ll work together so you can explore what’s important to you and what’s getting in the way of feeling your best.

Humanistic therapy is a good fit if you want to:

• Feel more confident in who you are
• Work on self-acceptance
• Build stronger, healthier relationships
• Focus on personal growth, not just fixing problems

Examples of humanistic therapy:

• Person-centered therapy
• Gestalt therapy
• Existential therapy
• Motivational interviewing

Somatic therapies

Somatic therapy focuses on the connection between your mind and body. It helps you pay attention to how emotions show up physically, like tense muscles or a racing heart.

These therapies often use movement or breathing exercises to help you feel more at ease. They’re especially helpful if you’ve gone through trauma or tend to hold stress in your body.

Somatic therapy might be a good fit if you:

• Feel stuck or overwhelmed in talk therapy
• Have physical symptoms tied to stress or trauma
• Have health symptoms for which there is no medical explanation
• Want to feel more connected to your body
• Are looking for a calming, body-based approach

Examples of somatic therapy:

• Brainspotting
• Polyvagal therapy
• Eye movement desensitization and reprocessing (EMDR)
• Somatic therapy

Integrative and holistic therapies

Integrative and holistic therapies look at your whole self, not just your symptoms. These approaches take into account your mind, body, emotions. They even consider your culture and values.

Therapists may combine different styles of therapy to match your unique needs. They might also include things like breathing exercises and mindfulness. Movement also helps support your healing.

Integrative and holistic therapy could be a good fit if you:

• Want a more personalized approach
• Are open to blending different therapy styles
• Value emotional, physical, and cultural wellness
• Feel like one method alone hasn’t worked for you

Examples of integrative and holistic therapy:

• Integrative therapy
• Eclectic therapy
• Biofeedback

Play therapy

Play therapy is a type of experiential therapy designed for children. It gives children a space to process their experiences and learn to cope through play. Kids will often use toys, games, art, or stories to show what they’re thinking and feeling. A play therapist helps kids express themselves in ways that feel safe and natural.

Play therapy can be especially helpful for children dealing with:

• Big emotions or behavior changes
• Trauma or grief
• Trouble at school or at home

Creative therapies

Creative therapies use art, music, movement, or storytelling to help you express yourself. They promote healing in ways that don’t always rely on words.

Sometimes it’s hard to explain how you’re feeling. These therapies give you another way to explore your emotions. This is especially true if talking feels difficult or limiting. You don’t need to be an artist or musician; the focus is on expression, not skill.

Creative therapy might be a good fit if you:

• Struggle to find the right words
• Feel more comfortable expressing yourself through art or movement
• Want a different way to process trauma or strong emotions
• Are looking for a hands-on, creative outlet

Examples of creative therapy:

• Art therapy
• Music therapy
• Drama therapy

Hypnotherapy

Hypnotherapy uses deep relaxation and focus to help you work through problems. During hypnotherapy, your therapist guides you into a calm, trance-like state, like daydreaming. This can allow your mind to be more open to suggestions and healing.

This approach might be helpful if you’re working on things like:

• Phobias or fears
• Anxiety
• Habits like smoking or nail-biting

Not all therapists offer hypnotherapy, and it’s not right for everyone. However, some licensed providers may include it as part of their work.

In-person vs online therapy

Both in-person and online therapy can help you feel better; it just depends on what works best for you.

In-person therapy means meeting your therapist at their office. Some people like the face-to-face connection while others find it easier to open up in a calm, private space outside of home.

Online therapy lets you meet from anywhere, like your home or car. It’s often easier to fit into your schedule and doesn’t require travel. If you have a busy life, trouble finding childcare, or live in a remote area, online therapy might be a great option.

Licensed professionals usually offer both options. If you’re looking for convenience and choice, online therapy platforms like Grow Therapy make it easy to find either. It’s okay to try one and switch if it’s not the right fit.

How to pick a type of therapy (and therapist) that’s right for you

With so many therapy types out there, it can feel overwhelming to choose. But you don’t have to figure it all out at once.

Start by thinking about what you’re hoping to get from therapy:

• Do you want someone to help you process the past?
• Are you looking for tools to manage anxiety or build better habits?
• Do you prefer talking things out, or would you rather work with your body or creativity?

If you want to understand yourself on a deeper level and work with a therapist long-term, something like psychodynamic or humanistic therapy might be a good fit. If you like structure and clear goals, behavioral therapy like CBT could be more your style.

Here’s what Grow provider Shakia Mayer, LPC, says:

“When looking for ‘the right’ approach to therapy, think about what resonates with you and your clinical needs. Do you want a treatment modality where you work with the therapist for more than a year? Do you prefer talk therapy or would you prefer a modality that incorporates more movement? Think about how you like to communicate and what feels most comfortable at this point in time.”

Keep in mind that some therapy types are used more often for certain concerns. For example, exposure therapy is often used for anxiety or obsessive-compulsive disorder (OCD). Family therapy is used to help with communication at home.

If you’re still not sure what you need

It’s okay if you don’t know exactly what you need yet. A good therapist will help you figure it out and adjust the approach as you go. If something doesn’t feel right, you can talk to your therapist about it. Sharing what’s not working can lead to important breakthroughs and strengthen your progress. And if it still doesn’t feel like the right fit, it’s okay to explore other types of therapy or even try a different provider.

Frequently asked questions

Should I look for a therapist with a certain specialty?

Yes, it can help to find a therapist who focuses on what you’re dealing with. Many therapists have extra training in specific issues or work with specific groups. This can include groups like teens or LGBTQ+ clients. A specialist can offer tools and insights that other therapists can’t in that area.

How do I know if a therapist is qualified?

Therapists usually list their licenses on their profiles. You can also ask them about their experience or book an intro call to see if they’re a good fit.

What’s the difference between a psychologist and a psychiatrist?

• A psychologist usually has a doctorate in psychology (Ph.D. or Psy.D.) and focuses on talk therapy.  They can help you work through your thoughts, feelings, and behaviors.
• A psychiatrist is a medical doctor (M.D. or D.O.) who specializes in mental health care. While they are trained to provide therapy, they typically focus on diagnosing mental health conditions and prescribing medication.

You can work with both. A psychiatrist for medication and a psychologist or therapist for regular sessions.

What’s the difference between marriage counseling, couples counseling, and couples therapy?

The terms marriage counseling, couples counseling, and couples therapy are often used interchangeably. While they can all indicate working with a therapist on relationship issues, sometimes the term ‘counseling’ can refer to working with professionals who are not therapists, such as a peer counselor or religious clergy member.

Counseling can be done by someone who isn’t a licensed therapist, like a school counselor. It might focus more on present-day issues like communication or trust. Therapy is offered by a licensed mental health provider. It often goes deeper and helps couples understand long-term patterns and emotional triggers.

What if I’m not sure whether therapy is right for me?

That’s completely normal. You might be feeling unsure, overwhelmed, or curious about what therapy could offer. Taking the time to think through what you want support with can help you figure out if you’re ready to begin.

What should I expect at my first therapy session?

Your first session is usually about getting to know each other. Your therapist may ask questions about what brought you in and what you’re hoping to get from therapy.

What are some common misconceptions about therapy?

A lot of people believe therapy is only for when something is seriously wrong. Or that it’s all about rehashing the past. Therapy can actually help with a wide range of goals. These include managing day-to-day stress, to building confidence and improving communication.