What kind of therapy is right for you?

The best type of therapy is the one that fits your mental health needs as well as your goals and personality. Get the guidance you need here.

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So, you’ve been diagnosed with a mental health condition. Maybe you’ve been released from a hospital after treatment. Or you're in a care facility for longer-term treatment. Wherever you are in your healing journey, getting therapy is often a key step toward feeling better. 

But most people don’t know the differences between various therapies and why it matters, says psychologist C. Vaile Wright, PhD. She’s senior director of health care innovation at the American Psychological Association in Washington, D.C.  

Of course, you want to find a therapist whom you feel comfortable with. But it can help to learn about different therapy paths first. 

Here are the basics of five common types of therapy to get you started. 

Cognitive behavioral therapy (CBT) 

What is it? CBT is probably the most common type of therapy right now. It helps you change negative thinking that can lead to mental health problems. You’ll also work on replacing negative behaviors with more positive ones. 

What should I expect? You and your therapist will talk about what’s happening in your life. You’ll be asked how your thoughts affect your feelings and behavior. You’ll also discuss ways you can react better to different situations. 

Say you’re struggling with anger. First, your therapist would help you spot what sets off your anger. Then they’d teach you how to walk away from those triggers instead of blowing up. 

You may also have homework. For example, you might write down examples of your unhelpful thinking in a journal. CBT is all about giving you coping skills. You’ll learn how to change your thinking and behavior patterns on your own. 

What is it best for? CBT helps with many mental health conditions. On the list:  

  • Depression and anxiety
  • Bipolar disorder
  • Eating disorders
  • Substance abuse
  • Anger management issues
  • Post-traumatic stress disorder (PTSD)  

Acceptance and commitment therapy (ACT) 

What is it? ACT uses mindfulness techniques to help you accept feelings that you can’t control. (Mindfulness is when you pay attention to the moment.) ACT also helps you commit to making behavior changes.  

What should I expect? Your therapist will walk you through some mindfulness exercises. Some examples: 

  • Sitting quietly for a few minutes and noticing any emotions you feel. Then letting those emotions pass without judging them.
  • Doing a five-senses practice. Here, you bring your attention to what you see, hear, feel, smell, and taste. The goal is to learn how to stay in the moment. This helps keep you from getting caught up in thoughts that hold you back from your goals. 

Your therapist will also help you focus on values that are important to you. 

What is it best for? ACT is helpful for:  

  • Anxiety and depression
  • Stress
  • Substance abuse
  • Obsessive-compulsive disorder
  • Weight management and body image issues 

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Dialectical behavior therapy (DBT) 

What is it? DBT is a type of therapy for people who have very intense moods. It focuses on acceptance and change. For instance, you can learn to accept who you are. But at the same time, you can see that you might need to change to reach your goals. 

DBT teaches: 

  • Mindfulness skills
  • Better ways to handle distress (without acting on it)
  • Better ways to balance emotions
  • Healthier ways of interacting with people 

What should I expect? DBT includes a skills training class, plus one-on-one therapy. In the class, the therapist teaches key skills and assigns homework so you can practice them. Groups typically meet once a week for 24 or 48 weeks.  

One-on-one therapy happens over the same period. You’ll work with your therapist on using the skills you’re learning in class. 

What is it best for? DBT was first developed to treat borderline personality disorder. People with this condition have difficulty managing emotions. It’s also used for: 

  • Addiction
  • Depression
  • Attention deficit hyperactivity disorder (ADHD)
  • Self-harm
  • Eating disorders
  • PTSD 

Mindfulness-based cognitive therapy (MBCT) 

What is it? This therapy combines changing behavior with mindfulness exercises like meditation. It helps people see themselves as separate from their thoughts and moods.  

What should I expect? MBCT is usually an 8-week group therapy program. You’ll meet once a week for 2 hours and have practice between sessions.  

Your therapist will teach you ways to manage negative thoughts. And you’ll learn how to replace them with more positive ones.  

You’ll also learn mindfulness practices. You might: 

  • Listen to audio recordings
  • Meditate
  • Try breathing techniques  

What is it best for? MBCT was developed to help treat repeat depression. It is often used to treat:  

  • Depression
  • Anxiety
  • Bipolar disorder
  • Eating disorders
  • Chronic pain 

Rational emotive behavior therapy (REBT) 

What is it? You talk about thoughts and feelings that make you feel anxious or depressed. Many of these thoughts are irrational (not logical).   

Say your boss asks you to fix a small mistake. You might think, “I’m terrible at this job. I don’t belong here.” You work on replacing these thoughts with positive ones.  

What should I expect? Your therapist will help you break your patterns of negative thinking. And you’ll learn to have more positive thoughts. This might be through: 

  • Positive affirmations
  • Keeping a journal
  • Guided imagery
  • Meditation 

What is it best for? REBT is helpful for: 

  • Depression
  • Social anxiety
  • Antisocial behavior
  • Addiction issues
  • Low self-esteem 

Sources

  1. “Different Approaches to Psychotherapy.” American Psychological Association. https://www.apa.org/topics/psychotherapy/approaches
  2. “Psychotherapy.” NAMI: National Alliance on Mental Illness. https://www.nami.org/About-Mental-Illness/Treatments/Psychotherapy
  3. “Rational Emotive Behavior Therapy.” American Psychological Association. April 19, 2018. https://dictionary.apa.org/rational-emotive-behavior-therapy
  4. “Rational Emotive Behavior Therapy.” The Albert Ellis Institute. https://albertellis.org/rebt-cbt-therapy/
  5. “What Is Mindfulness?” Mindful. July 8, 2020. https://www.mindful.org/what-is-mindfulness/
  6. “Dialectical Behavior Therapy.” University of Washington Center for Behavioral Technology. https://depts.washington.edu/uwbrtc/about-us/dialectical-behavior-therapy/
  7. “Dialectical Behavior Therapy.” Cleveland Clinic. April 19, 2022. https://my.clevelandclinic.org/health/treatments/22838-dialectical-behavior-therapy-dbt
  8. “Cognitive Behavioral Therapy (CBT).” Cleveland Clinic. August 4, 2022. https://my.clevelandclinic.org/health/treatments/21208-cognitive-behavioral-therapy-cbt
  9. “Overview of BPD.” National Education Alliance for Borderline Personality Disorder. https://www.borderlinepersonalitydisorder.org/what-is-bpd/bpd-overview/