Therapy Type Finder
Discover which therapy approach is right for your needs and goals
Find Your Therapy Type
Different therapy types work better for different concerns. Choose your primary concern below to see recommended therapy approaches:
Anxiety & Worry
Excessive worry, panic attacks, social anxiety
Depression & Low Mood
Sadness, hopelessness, loss of interest
Trauma & PTSD
Past trauma, PTSD symptoms, traumatic stress
Relationship Issues
Couples conflicts, communication problems
Emotion Regulation
Intense emotions, mood swings, impulsivity
Personal Growth
Self-discovery, life direction, authenticity
Best Therapy Types for Anxiety
Evidence-based approaches proven effective for anxiety disorders
Cognitive Behavioral Therapy (CBT)
Why it works: CBT helps identify and change anxious thought patterns and avoidance behaviors.
✓ Gold standard for anxiety treatment
✓ Teaches practical coping skills
✓ Typically 12-20 sessions
✓ Structured, goal-oriented approach
Exposure Therapy (ERP)
Why it works: Gradually facing fears in a safe environment reduces anxiety over time.
✓ Highly effective for phobias
✓ Essential for OCD treatment
✓ Reduces avoidance behaviors
✓ Long-lasting results
Acceptance & Commitment Therapy (ACT)
Why it works: Focuses on accepting anxiety while living according to your values.
✓ Reduces struggle with anxiety
✓ Mindfulness-based approach
✓ Emphasizes valued living
✓ Works for generalized anxiety
Mindfulness-Based Therapy
Why it works: Cultivates present-moment awareness, reducing worry about future.
✓ Reduces rumination and worry
✓ Teaches grounding techniques
✓ Helps manage physical anxiety
✓ Can combine with other approaches
Best Therapy Types for Depression
Approaches with strong evidence for treating depression
Cognitive Behavioral Therapy (CBT)
Why it works: Addresses negative thought patterns and behavioral withdrawal that maintain depression.
✓ Most researched depression treatment
✓ Teaches mood management skills
✓ Focuses on current problems
✓ Prevents relapse
Interpersonal Therapy (IPT)
Why it works: Addresses relationship issues and life transitions contributing to depression.
✓ Especially effective for grief
✓ Improves relationship skills
✓ Time-limited (12-16 sessions)
✓ Strong research support
Behavioral Activation
Why it works: Increases engagement in rewarding activities to lift mood.
✓ Simple, straightforward approach
✓ Breaks cycle of withdrawal
✓ Quickly actionable
✓ Works for severe depression
Psychodynamic Therapy
Why it works: Explores underlying patterns and past experiences affecting current mood.
✓ Addresses root causes
✓ Promotes self-understanding
✓ Long-term change focus
✓ Good for chronic depression
Best Therapy Types for Trauma & PTSD
Specialized trauma-focused approaches
EMDR (Eye Movement Desensitization & Reprocessing)
Why it works: Helps process traumatic memories through bilateral stimulation.
✓ WHO-recommended for PTSD
✓ Often faster than talk therapy
✓ Reduces emotional charge of memories
✓ Evidence-based approach
Trauma-Focused CBT
Why it works: Combines CBT with trauma-specific techniques for processing.
✓ Gold standard for PTSD
✓ Includes exposure techniques
✓ Addresses trauma cognitions
✓ Teaches coping skills
Prolonged Exposure (PE)
Why it works: Systematic exposure to trauma memories reduces their power.
✓ Highly effective for PTSD
✓ Well-researched approach
✓ Reduces avoidance
✓ Time-limited treatment
Somatic Therapy
Why it works: Addresses trauma stored in the body through body-based techniques.
✓ Focuses on body sensations
✓ Gentle trauma processing
✓ Regulates nervous system
✓ Good for complex trauma
Best Therapy Types for Relationship Issues
Approaches for couples and relationship concerns
Emotionally Focused Therapy (EFT)
Why it works: Focuses on attachment and emotional bonds in relationships.
✓ Most researched couples therapy
✓ Strengthens emotional connection
✓ Addresses attachment needs
✓ 70-75% success rate
Gottman Method
Why it works: Research-based approach focusing on friendship and conflict management.
✓ Based on 40+ years research
✓ Teaches communication skills
✓ Builds friendship
✓ Manages perpetual problems
Imago Relationship Therapy
Why it works: Explores how childhood patterns affect current relationships.
✓ Deepens understanding
✓ Heals childhood wounds
✓ Improves empathy
✓ Transforms conflict
Discernment Counseling
Why it works: Helps couples decide whether to work on or end the relationship.
✓ For couples at crossroads
✓ Short-term (1-5 sessions)
✓ Clarifies next steps
✓ Reduces ambivalence
Best Therapy Types for Emotion Regulation
Skills-based approaches for managing intense emotions
Dialectical Behavior Therapy (DBT)
Why it works: Teaches four skill sets: mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness.
✓ Originally developed for BPD
✓ Highly structured skills training
✓ Reduces self-destructive behaviors
✓ Evidence-based approach
Emotion-Focused Therapy (EFT)
Why it works: Helps understand and transform difficult emotions.
✓ Validates emotional experience
✓ Transforms maladaptive emotions
✓ Increases emotional awareness
✓ Research-supported
Mentalization-Based Therapy (MBT)
Why it works: Improves ability to understand own and others' mental states.
✓ Reduces emotional dysregulation
✓ Improves relationships
✓ Increases self-awareness
✓ Good for personality issues
Schema Therapy
Why it works: Addresses deep patterns from childhood affecting current emotions.
✓ Integrates multiple approaches
✓ Heals core emotional wounds
✓ Changes lifelong patterns
✓ Effective for complex issues
Best Therapy Types for Personal Growth
Approaches for self-discovery and authenticity
Person-Centered Therapy
Why it works: Non-directive approach fostering self-discovery and authenticity.
✓ Client leads the process
✓ Focuses on self-actualization
✓ Builds self-compassion
✓ Promotes authenticity
Existential Therapy
Why it works: Explores meaning, purpose, freedom, and responsibility.
✓ Addresses life meaning
✓ Explores values and purpose
✓ Embraces freedom and choice
✓ Philosophically grounded
Gestalt Therapy
Why it works: Focuses on present awareness and personal responsibility.
✓ Emphasizes present moment
✓ Increases self-awareness
✓ Creative techniques
✓ Holistic approach
Narrative Therapy
Why it works: Helps rewrite your life story and reclaim personal agency.
✓ Separates person from problem
✓ Rewrites limiting stories
✓ Empowers personal agency
✓ Culturally sensitive
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Remember
The therapeutic relationship is more important than the specific therapy type. Many therapists integrate multiple approaches and can adapt to your needs. This guide provides general recommendations, but the best therapy is one that works for you with a therapist you trust.