Which Therapy Style Is Right for You? A Breakdown of Popular Therapy Modalities

If you’ve ever considered therapy but felt overwhelmed by all the different options, you’re not alone. With so many different approaches—CBT, DBT, ACT, and more—it can be hard to know which one is right for you. The truth is, therapy isn’t one-size-fits-all. Different modalities work better for different people, depending on their needs and goals.

So, let’s break down some of the most common therapy styles and how they can help.

1. Cognitive Behavioral Therapy (CBT)

Best for: Anxiety, depression, ADHD, OCD, and general mental health concerns.

CBT is one of the most widely used therapy methods because it helps identify and change negative thought patterns. The idea is that our thoughts influence our emotions and behaviors. If we change the way we think, we can change how we feel and react.

What to expect:

• Identifying negative or unhelpful thoughts.

• Learning coping strategies to reframe them.

• Practicing new behaviors to break old patterns.

CBT is structured, goal-oriented, and great for people who like practical strategies they can apply to everyday life.

2. Dialectical Behavior Therapy (DBT)

Best for: Emotional regulation, borderline personality disorder (BPD), self-harm, suicidal thoughts, and intense mood swings.

DBT was originally created for individuals with BPD, but it’s now used to help people who struggle with extreme emotions and impulse control. It focuses on four main areas:

• Mindfulness (staying present in the moment).

• Distress tolerance (handling intense emotions without making things worse).

• Emotion regulation (understanding and managing emotions effectively).

• Interpersonal effectiveness (improving relationships and communication).

What to expect:

• Learning coping skills through worksheets and exercises.

• Group therapy or individual sessions.

• A balance between acceptance (it’s okay to feel this way) and change (but let’s work on making things better).

DBT is great for those who feel their emotions are often out of control and want structured tools to manage them.

3. Acceptance and Commitment Therapy (ACT)

Best for: Anxiety, depression, chronic illness, trauma, and perfectionism.

ACT is about accepting your thoughts and emotions rather than fighting them. Instead of trying to "fix" or "get rid of" negative thoughts, ACT teaches you to make space for them and focus on what truly matters to you.

What to expect:

• Learning mindfulness techniques.

• Identifying personal values and goals.

• Practicing "defusion" (stepping back from intrusive thoughts instead of getting stuck in them).

ACT is a good fit for people who feel stuck in their thoughts and want to live more intentionally, even when challenges arise.

4. Psychodynamic Therapy

Best for: Uncovering deep-seated patterns, exploring childhood experiences, and understanding relationship dynamics.

Psychodynamic therapy is rooted in the idea that our past experiences, especially from childhood, shape who we are today. It focuses on understanding unconscious thoughts and emotional patterns that may be affecting your life.

What to expect:

• Talking openly about your past experiences.

• Exploring recurring themes in your thoughts and relationships.

• Gaining insight into unconscious patterns.

This therapy is often longer-term and is great for those who want deep self-reflection and emotional insight.

5. Humanistic Therapy (Person-Centered Therapy)

Best for: Self-discovery, self-esteem, personal growth, and finding meaning in life.

Humanistic therapy focuses on the belief that you already have the ability to grow and heal. The therapist provides a nonjudgmental, supportive space where you can explore your thoughts and feelings freely.

What to expect:

• A lot of listening and reflection from your therapist.

• An emphasis on self-acceptance and self-empowerment.

• Exploring how you can become your most authentic self.

This approach is great for people who want a compassionate, open-ended space to explore their thoughts and feelings without structured exercises or strategies.

6. Eye Movement Desensitization and Reprocessing (EMDR)

Best for: Trauma, PTSD, and distressing memories.

EMDR is a specialized therapy that helps people process traumatic experiences by using guided eye movements or other forms of bilateral stimulation (like tapping or sound). The idea is that by stimulating both sides of the brain while recalling traumatic memories, the brain can process them in a way that reduces their emotional impact.

What to expect:

• Recalling distressing memories while following a therapist’s guided eye movements.

• Over time, reducing the emotional charge associated with those memories.

• Feeling less "stuck" in past trauma.

EMDR is highly effective for PTSD and trauma survivors who struggle with intrusive thoughts and flashbacks.

How to Choose the Right Therapy for You

Not sure which one is the best fit? Here are some questions to ask yourself:✅ Do I want structured, skill-based therapy? → Try CBT or DBT.✅ Am I looking for deep emotional insight and exploration? → Psychodynamic therapy might be a good fit.✅ Do I struggle with trauma or PTSD? → Consider EMDR.✅ Do I want help accepting my thoughts rather than changing them? → Look into ACT.✅ Am I seeking a safe, nonjudgmental space for personal growth? → Person-centered therapy could be a good choice.

Final Thoughts

Therapy is a personal journey, and what works for one person may not work for another. The most important thing is finding a therapist and approach that makes you feel supported. If one modality doesn’t feel right, don’t be afraid to try another! The right fit is out there, and it can make all the difference.