“Therapy” isn’t one thing — it’s an umbrella term covering distinct approaches with different techniques and different evidence behind them for different concerns. Here’s a plain-language guide to the major ones.
| Approach | What it is | Often used for |
|---|---|---|
| Cognitive Behavioral Therapy (CBT) | Identifies and restructures unhelpful thought patterns and behaviors; typically structured and goal-oriented | Anxiety, depression, OCD (as ERP), insomnia |
| Dialectical Behavior Therapy (DBT) | Combines CBT with mindfulness and distress-tolerance skills; often includes individual sessions plus a skills group | Emotional dysregulation, self-harm, borderline personality disorder |
| Psychodynamic Therapy | Explores how past experiences and unconscious patterns shape present behavior and relationships | Longstanding relational patterns, deeper self-understanding |
| EMDR | Uses guided eye movements or other bilateral stimulation while processing traumatic memories | PTSD and trauma |
| Emotionally Focused Therapy (EFT) | Focuses on attachment patterns and emotional bonds, often used with couples | Relationship distress, couples work |
| Acceptance and Commitment Therapy (ACT) | Builds psychological flexibility and acceptance of difficult thoughts/feelings rather than fighting them | Anxiety, chronic pain, general life stress |
| Interpersonal Therapy (IPT) | Focuses on current relationships and life transitions as they relate to mood | Depression, life transitions |
How to choose
You don’t need to pick an approach before finding a therapist — many clinicians integrate several. That said, if you have a specific, well-defined concern (OCD, PTSD, a specific phobia), seeking a therapist trained in the approach with the strongest evidence for that concern specifically (ERP for OCD, trauma-focused CBT or EMDR for PTSD) tends to produce better outcomes than a generalist approach.
It’s okay to ask
Most therapists are happy to explain their approach and why they think it fits your situation during an initial consultation. Asking directly — “what approach do you use, and why do you think it fits what I’m dealing with?” — is a reasonable, expected question.
This article is for general educational purposes. Read our full medical disclaimer.