Not all therapy is the same. Knowing the different types of therapy for mental health can help you choose the right option for you.
There are several hundred types of therapy. However, a few popular types include CBT, DBT, IFS, and EMDR. As the founder of and a therapist at EveryBody Psychotherapy, I’ve guided many clients through finding the approach that works best for them. Not only do we offer various types of psychotherapy, but our team can blend different approaches to fit each person’s needs.
Below, I’ll explain common therapy approaches, therapy formats, and how to find the right fit for you.
What Are the Different Types of Therapy? The Short Answer
There are many different types of therapy, depending on your needs and goals. Common approaches include CBT, DBT, IFS, somatic therapy, EMDR, and ACT. Some focus on changing thoughts and behaviors, while others explore your body, emotions, relationships, or past experiences. You and your therapist can choose one or several approaches to use based on your situation.
Therapy Approaches vs. Therapy Formats: What’s the Difference?
A therapy approach is the method your therapist uses, like CBT or IFS, whereas a therapy format is how your sessions are structured. Individual, couples, group, and virtual therapy are all formats.
Your therapy will have both an approach and a format. For example, you might try IFS in virtual one-on-one sessions.
Common Types of Therapy Approaches
Each approach offers a different way to understand yourself and work toward your goals. While some methods are more common than others, your therapist can help you explore the options that feel right for you. Here are a few approaches you’ll likely come across.
Cognitive Behavioral Therapy (CBT)
CBT is one of the most widely studied types of therapy and is often used for anxiety, stress, depression, and insomnia. It explores how your thoughts, feelings, and actions connect.
Through CBT, you can learn to notice unhelpful thought patterns and try new responses that help you move through hard moments with more ease.
If you like structure and practical tools, CBT might be a good fit. Our therapists offer CBT therapy with a warm, client-centered focus.
Dialectical Behavior Therapy (DBT)
DBT is a type of CBT commonly used for intense emotions, eating disorders, and relationship struggles. It can help you accept yourself as you are while also making changes that support your well-being. Our team uses DBT therapy skills with both teens and adults.
Sessions often focus on mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. For example, you might learn a breathing technique to use when you feel overwhelmed. Or you might practice setting a boundary with a friend or family member.
Internal Family Systems (IFS) Therapy
IFS sees your mind as a system of “parts,” each with its own role. Family therapist Richard Schwartz developed IFS in the 1980s to help people relate to themselves with more compassion. Today, it’s often used for trauma, anxiety, and eating disorders.
You might have a part that criticizes, a part that people-pleases, and a part that feels scared. In IFS therapy, you get curious about these parts and how they’re trying to protect you. Over time, you can build a kinder relationship with every part of who you are.
Somatic Therapy
Your body holds what you’ve been through. Somatic therapy focuses on physical sensations, not only thoughts and words. It often helps people work through trauma, chronic stress, anxiety, and body image concerns. It may also resonate if talk therapy alone hasn’t felt like enough.
During somatic therapy, you might notice where you hold tension and practice breathwork, gentle movement, or grounding. These techniques help your nervous system settle and feel safer so you can reconnect with your body.
EMDR Therapy
EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a structured approach designed to help people process traumatic memories.
During EMDR, you briefly recall a painful memory while following eye movements, taps, or sounds. You don’t have to describe every detail out loud. Over time, the memory can feel less intense.
People often explore EMDR when specific memories keep resurfacing. The World Health Organization also recommends it for PTSD. A trained EMDR provider can help you decide if it’s right for you.
Psychodynamic and Relational Therapy
Psychodynamic therapy explores how past experiences shape your present feelings and choices. Relational therapy focuses on how you connect with others, including your therapist. Both can help with relationship patterns, childhood experiences, and low self-worth.
Together, these approaches help you notice patterns, like always putting others first or bracing for rejection. Your relationship with your therapist becomes a safe place to try new ways of relating.
Humanistic and Person-Centered Therapy
Humanistic therapy sees you as the expert on your own life. Psychologist Carl Rogers created person-centered therapy, one of its best-known forms, in the 1940s. It’s a common type of therapy for those who want support with self-esteem, life transitions, or personal growth.
Rather than giving advice, your therapist helps you explore your own feelings and values without judgement. This approach shapes our whole practice. We believe nothing about you is broken or needs to be fixed.
Acceptance and Commitment Therapy (ACT)
ACT helps you make room for hard thoughts and feelings. Instead of pushing difficult emotions away, you learn to notice them with curiosity and compassion. It also helps you clarify your values and take small steps toward the life you want.
By pairing mindfulness with action, ACT helps you keep moving forward even when things feel uncomfortable. If you’re tired of trying to “fix” your feelings, ACT might feel like a relief, especially if you’re experiencing anxiety, depression, chronic pain, or stress.
Integrative Therapy (Blending Different Therapy Methods)
Integrative therapy blends tools from several approaches to fit your needs. Many of our therapists work this way. It can support almost any experience, including anxiety, grief, burnout, and identity questions.
For example, your therapist might teach you CBT skills, explore your parts with IFS, and offer somatic grounding. The goal is to combine different types of therapy in a way that meets you where you are.
Different Types of Therapy Formats
A therapy format is how your sessions are set up. Here are the most common options.
Individual therapy - One-on-one sessions with your therapist give you a private space to explore your thoughts, feelings, and goals. You set the pace and choose what to talk about with your therapist’s guidance.
Couples therapy - Couples therapy is a tool for growth. It helps partners communicate, rebuild trust, and work through conflict. Our team welcomes all relationship structures, including LGBTQIA+ couples and polycules.
Group therapy - A therapist guides a small group of people with shared experiences. Groups can ease loneliness and remind you that there are people who understand.
Teen therapy - Teen therapy gives young people a space of their own to work through school stress, identity questions, and family changes. Our team works with clients as young as 10.
In-person and virtual therapy - Research shows video therapy is just as effective as in-person therapy. We offer in-person sessions in Downtown Brooklyn and Flatiron, plus virtual therapy across NY, NJ, PA, and CO.
Therapy for Different Experiences
Our therapists specialize in many experiences. Here are some of the areas we support.
Therapy for anxiety - Anxiety can show up as racing thoughts, tension, or constant worry. Therapy can help you understand your triggers and feel more grounded and at peace.
Therapy for trauma - Trauma can affect your body, emotions, and relationships.IFS and somatic therapy can help you process the past at your own pace. All of our care is trauma-informed.
Therapy for eating disorders - Eating disorder therapy supports a more peaceful relationship with food. Our approach is weight-neutral and centers your well-being, not a number on the scale.
Therapy for body image - Thoughts about your body can take up a lot of mental space. Body image therapy helps you lessen self-criticism and reconnect with what your body needs.
Perinatal mental health - Pregnancy and postpartum can bring big, unexpected emotions. Perinatal mental health support offers compassionate care through this transition.
Neurodiversity therapy - Neurodivergent support and ADHD therapy focus on your strengths and help you build strategies that fit how your brain works.
Queer-affirming therapy - Your identity deserves to be respected and celebrated. Our queer-affirming therapy team includes LGBTQIA+ therapists who understand your experiences firsthand.
How to Choose the Right Type of Therapy for You
You don’t need to pick the perfect approach before starting. A good therapist will help you figure out the best type of therapy for you. These steps can guide you:
Think about your goals - Do you want practical tools, deeper insight, or both?
Notice how you process things - Some people think or talk things through. Others feel things in their body first.
Consider logistics - Decide whether you’d like in-person, virtual, individual, or couples sessions.
Ask questions - Ask potential therapists which approaches they use and why.
Trust your gut - Feeling safe with your therapist and the approach is most important.
What If a Type of Therapy Didn’t Work for You Before?
With so many types of therapy, not every approach will be the right one for you. A different method or therapist might be a better match, and that’s okay.
We often work with people who’ve had a not-so-great experience in the past. Before we get started, we learn about you and your goals so we can match you with the right therapist. From there, you can connect with them to see if the vibe is right and talk through potential approaches for you. And if something isn’t working, you can say so. Those conversations often strengthen the therapy relationship.
Different Types of Therapy: FAQs
What is the most common type of therapy?
Cognitive behavioral therapy (CBT) is one of the most common and widely studied types of therapy. It helps you see how thoughts, feelings, and behaviors connect. Many therapists blend CBT with other approaches.
Which type of therapy is best for anxiety?
CBT is a common choice for anxiety and has strong research support. ACT, DBT skills, and somatic therapy can also help. The best fit depends on your needs and preferences.
Can a therapist use more than one type of therapy?
Yes. Many therapists use an integrative approach, blending methods like CBT, IFS, and somatic therapy. This lets them adjust to what you need in each session.
Is virtual therapy as effective as in-person therapy?
Virtual therapy is often very effective. Some people find that it works just as well or even better than in-person therapy. Virtual sessions can make therapy easier to fit into a busy schedule and allow you to attend from a space you’re comfortable in.
Explore Different Types of Therapy With EveryBody Psychotherapy
The different types of therapy each offer their own path, and the right therapist will help you choose the right mix. Above all, finding a therapist who feels like a good fit makes the biggest difference.
Our therapists offer affirming, trauma-informed care in New York, New Jersey, Pennsylvania, and Colorado. Book a free info call to talk about your goals and which approach could work for you.
