A guide to the different types of therapy

If you’ve ever looked into starting therapy, you may have noticed that there isn’t just more than one type. There are dozens of different types of therapy, practiced by a variety of providers, that help people with all kinds of goals and conditions. But trying to understand the difference between cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT), can feel overwhelming. The good news is that you don’t necessarily need to have a full understanding of the types of therapy in order to begin — your therapist will work with you to create a personalized treatment plan that incorporates approaches that will work for you. But, for those who want to get a better understanding before they get started, we’ve created this guide.

Why are there so many types of therapy?

As our understanding of mental health has deepened, through both clinical research and experiential practice, approaches to therapy have evolved. New types of therapy are developed to treat conditions as we understand and define them better. For example, eye movement and desensitization reprocessing EMDR was developed in 1987, and is often used to treat post-traumatic stress disorder (PTSD), which was added to the Diagnostic and Statistical Manual of Mental Disorders (DSM) in 1980.

The diversity in therapy types also ensures that people are able to find treatment that fits their needs and preferences. Some people prefer structured, skills-based therapies like CBT. Others are more comfortable with open-ended, exploratory approaches like psychodynamic therapy. Gender– and LGBTQ-affirming therapy, feminist therapy, and Christian counseling are examples of approaches that provide mental health support within a framework that validates peoples’ identities and lived experiences. Group therapy provides help for people who benefit from bonding with others during their therapeutic journey.

How do I know which type of therapy is right for me?

The best type of therapy for you will depend on several factors:

• Your goals for therapy – Are you looking for concrete coping skills, emotional processing, or deep self-exploration?
• Your personal preferences – Do you prefer a structured approach with “homework assignments,” (exercises or practice your therapist asks you to do between therapy sessions) or do you want more free-flowing conversations?
• Your specific mental health needs – Some therapies are designed for particular concerns. For instance, dialectical behavior therapy (DBT) is highly effective for emotional regulation, while cognitive processing therapy (CPT) is specifically designed for trauma.
• Your willingness to experiment – Sometimes, the best way to find out what works for you is to try a therapy style and see how it feels.

What if I choose the ‘wrong’ type of therapy for me?

Therapy is a significant investment — not just of your time and money, but your emotional energy. It’s normal to wonder if the one you’ve chosen is right for you. The good news is that deciding on a type of therapy isn’t a choice you only get to make once. You can adjust as you go, and your therapist can help.

In fact, your therapist — or more specifically, your relationship with your therapist — is the most important factor is whether therapy will work for you. This is often known as the “therapeutic relationship” or the “therapeutic alliance.” Even if a particular therapy modality is “perfect” for you, it won’t be as effective if you aren’t comfortable with your therapist.

Your therapist will be able to adjust approaches and techniques as necessary. All providers, including licensed marriage and family therapists (LMFTs), licensed clinical social workers (LCSWs), psychologists, psychiatrists, psychiatric nurses, licensed professional counselors (LPCs), licensed mental health counselors (LMHCs), are trained in multiple types of therapy. If your therapist senses that you would benefit from a specialized approach that they lack training or education in, they can refer you to another provider.

At the same time, it’s okay to ask your therapist about their approach. If there’s a certain type of therapy you’d like to discuss, or even try, bring that up. A good therapist will explain their perspective on how this approach may or may not work for you, and help find the best way to move forward.

How can I learn about the different types of therapy?

We built this guide to help you do just that. To the left, you can see a wide range of types of therapy such as acceptance and commitment therapy, mind-body therapy, and solution-focused brief therapy (SFBT). Each article answers common questions like:

• What are the origins of this therapy?
• How does the therapy work?
• What is the therapy like?
• Is the therapy effective?
• How do you find a therapist who practices this approach?

Learning about the different types of therapy covered in this guide can help you make a more informed decision when selecting a therapist. On the Grow Therapy website, you can filter for therapists who practice all of the approaches in this guide, plus more.

Find the right type of therapy for you with Grow Therapy

There are many types of therapy available, but the skilled and supportive therapists with Grow Therapy are here to help you find the right approach for you. Whether you need structured guidance, deep emotional processing, or a combination of both, the most important step is to get started.