Finding the right type of therapy for you

Research shows that approximately 75% of people who start therapy experience some sort of benefit. Several factors can influence its effectiveness, including participating in the right type of therapy to help you meet your goals. If you’re asking yourself, “What type of therapy do I need?” we’ve got you covered.

There are traditional approaches, like psychodynamic therapy, cognitive approaches that focus on people’s thoughts, and more creative interventions, like art therapy. Below, we review some of the most common therapeutic methods, as well as three questions to help you narrow down the right approach for you. 

Understanding different types of therapy

Talk therapy — or psychotherapy — is when you discuss your thoughts, feelings, and behaviors with a mental health professional. In general, it’s considered an effective tool for anyone looking to manage mental health symptoms, create healthier habits, or improve their overall quality of life. 

When we talk about therapy, we’re actually referring to a wide range of therapeutic techniques — each with its own approach and purpose. For mental health providers, these various techniques can be thought of as “roadmaps” to help them understand and support each client. In many cases, providers will combine elements from multiple types of therapy to best meet a person’s specific needs.

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Key factors in choosing what’s right for you

Each type of therapy has its own intended uses and benefits. Without that context, choosing a type of therapy can almost feel like a trick question. Instead, the best place to start is by thinking about what’s bringing you to therapy and what you’d like to gain from the experience. 

Here are some questions to consider when thinking about which therapy approach may be best for you. 

1. What do you want to change?

Are you looking for individual support in coping with a major life event? Or maybe you’re seeking general advice on personal development or fostering emotional resilience. If you’re not sure where to start, know that there’s plenty of time to discuss options with your therapist during your first few sessions. 

When it comes to managing mental health conditions, know that certain conditions are best treated with specific types of therapy. For example, therapists may use a different approach for anxiety disorders than for personality disorders or neurodevelopmental disorders. In some cases, symptoms may be best managed with a combination of talk therapy and medication management. 

2. What are your current barriers to change?

It can also be helpful to think about what’s currently holding you back from achieving your mental health goals. For example, did you previously try therapy with an approach that didn’t feel effective? If so, that experience may prevent you from wanting to find a better therapeutic fit. 

A shortage of local therapists is another possible barrier to care, which means that online therapy may be the best solution for your needs.

3. Do you have any specific preferences?

When choosing a type of therapy, it’s important to consider:

• Participants: Are you looking for individual, family, or couples therapy?
• Homework: Some people appreciate daily assignments, while others prefer not to have homework between sessions.
• Past experience: If you’ve tried therapy before, consider what did and didn’t work with that experience. 
• Collaboration: While some people are looking for a collaborative, client-centered format, others prefer a more structured, therapist-led approach to care. 
• Short term versus long term: Therapy length varies by type, with some long-term approaches lasting a year or more.

Popular therapy approaches for mental health 

According to the American Psychological Association, there are five categories of talk therapy: behavior, cognitive, holistic, humanistic, and psychodynamic. Within each category, there are multiple approaches that have been adapted for different purposes and conditions. 

Some of the most common types of therapy include:

1. Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy — often considered the gold standard of talk therapy — is a first-line treatment for a wide range of mental and behavioral health concerns. You’ll work with your therapist to understand the link between your thoughts, feelings, and behaviors. Through evidence-based strategies, your therapist will help you challenge negative thought and behavior patterns so that you can replace them with more positive and encouraging alternatives. 

2. Dialectical behavior therapy (DBT)

Dialectical behavior therapy combines elements of CBT and mindfulness to help people regulate intense emotions, manage harmful behaviors, and improve their relationships. It was first developed to treat borderline personality disorder (BPD) but is now considered an effective tool for many mental health conditions, including bipolar disorder, substance use disorders, and depression. By discovering new coping methods and skills, people can learn to accept difficult feelings while creating long-lasting positive change.

3. Psychodynamic therapy 

Psychodynamic therapy draws on a person’s past to help them understand their future. In this type of therapy, you’ll work with your therapist to discover unconscious thoughts, feelings, and memories that may be influencing your current behavior. It’s an effective way to improve self-awareness and emotional regulation but requires a long-term commitment and a strong client-therapist relationship.

4. Interpersonal therapy (IPT)

Interpersonal theory is a structured, short-term approach that shows people how to effectively communicate and connect with others. With the support of your therapist, you’ll reflect on your interpersonal relationships so that you can recognize and address negative patterns, like passive-aggressive behavior or social isolation. IPT can be used to address specific issues, like conflict at work, or to manage symptoms of a mental health condition, like depression. 

While it’s great to have so many options, it’s completely normal to feel a little confused or overwhelmed by your choices. Once you decide to seek professional support, your therapist can help you understand which type of therapy is right for you. You may even experiment with a few different approaches before finding one that feels like a good fit. 

5. Eye movement desensitization and reprocessing (EMDR)

EMDR (eye movement desensitization and reprocessing) is a therapy that helps people process tough memories and trauma so they don’t feel as overwhelming. It works by having you think about a stressful memory while doing specific eye movements or other repetitive actions, like tapping or listening to sounds.

The idea is that this helps your brain “reorganize” the memory so it’s less intense and easier to deal with. It doesn’t erase what happened, but it can make it feel less overwhelming. It’s been shown to be effective for PTSD, anxiety, and other emotional challenges.

Find care with Rula

So, you’ve decided to start (or restart) therapy but aren’t sure which approach is right for you. Should you try CBT, psychodynamic therapy, or something completely different? Fortunately, you don’t have to figure that out alone. Rula can help you find the right therapist and therapeutic technique for your unique needs and preferences. 

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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