Types of Therapy Explained: A Guide to Finding the Right Therapeutic Approach for You
You're considering therapy but there are so many options. This guide will help you understand different types of therapeutic approaches and what you may want to look for in your next therapist. Of course, this is general information to get you started. I recommend asking a professional if you have specific questions.
Body-Based Therapy Approaches: Healing Through the Mind-Body Connection
EMDR Therapy (Eye Movement Desensitization and Reprocessing)
What is EMDR Therapy?
EMDR is a structured therapeutic approach that helps process and alleviate traumatic memories through bilateral stimulation, a technique that engages both sides of the brain, often through guided eye movements. The therapist is specially trained in trauma therapy and will work with you toward the specific goal of reducing traumatic responses. Sometimes EMDR is used as a tool within regular therapy sessions; other times it is delivered as a focused series of intensive sessions.
Who is EMDR Therapy for?
Those who have experienced a traumatic event and are struggling with PTSD, or those with complex trauma who experience flashbacks or feel stuck. What makes EMDR unique is that for trauma survivors, traditional talk therapy, when not done carefully, can be retraumatizing. EMDR engages both the body and mind to process stored trauma in a different and evidence-based way.
Somatic Experiencing Therapy
What is Somatic Experiencing Therapy?
A form of therapy that focuses on the mind-body connection with the intention of releasing stored trauma from the body and regulating the nervous system. It uses physical experiences like body awareness, movement, breathwork, and moving your body out of fight or flight.
Who is Somatic Experiencing Therapy for?
The intellectualizers, those who know how to solve their problems but still feel stuck or unhappy. Folks with past trauma that feels stuck in the body. This is a great approach if traditional talk therapy hasn't been a good fit, as it focuses more on long-term physical changes. Therapists with an SEP have a certification in this; other therapists may not be certified but incorporate it into sessions.
Internal Family Systems Therapy (IFS)
What is Internal Family Systems Therapy?
IFS is based on the idea that we all have different "parts" within us, some that carry old wounds and some that developed to protect us from pain. Alongside these parts lives our "Self," which is our calm, confident, and grounded core. Through IFS, you build a relationship with your parts, helping them heal, so that your Self can lead more fully over time.
Who is Internal Family Systems Therapy for?
Similar to somatic therapy, this is a great fit for the intellectualizers, those who understand themselves logically but can't seem to find the next step toward healing. Those with complex trauma, anxiety, depression, and more may benefit as well.
Talk Therapy Approaches: Exploring Insight and Self-Understanding
Psychodynamic Therapy
What is Psychodynamic Therapy?
Adapted from psychoanalytic therapy, psychodynamic therapy explores the unconscious mind, childhood experiences, and interpersonal relationships to find understanding and gain healing through long-term talk therapy.
Who is Psychodynamic Therapy for?
This is a good space to explore more about yourself, your history, and the root causes of behaviors and choices. This type of talk therapy is suited for all types of needs but has a core focus on self-discovery.
Narrative Therapy
What is Narrative Therapy?
This approach helps folks understand their story. It tends to separate the client from their problem, with a focus on writing a new, empowering storyline for the client's life. The goal is for the client to develop a better understanding of themselves and create new beliefs about who they are.
Who is Narrative Therapy for?
Those who want to explore patterns, past experiences, or ways in which they feel stuck. This technique is especially helpful for folks struggling with low self-esteem or a lack of identity.
Feminist Therapy
What is Feminist Therapy?
This is an empowering approach that recognizes the societal, cultural, and political systems that impact the client. This modality can include conversations about the environment the client exists in, how they are a part of these systems, and how those systems inform mental health.
Who is Feminist Therapy for?
This is for folks who value a systems approach to therapy, recognizing how the world around them impacts them. It can be helpful for women and marginalized communities, as it acknowledges societal oppression and discrimination.
Behavioral Therapy Approaches: Skills-Based and Goal-Oriented Treatment
Cognitive Behavioral Therapy (CBT)
What is Cognitive Behavioral Therapy?
CBT is an approach that focuses on the direct impact of your thoughts, feelings, and behaviors. It tends to be a structured modality centered on identifying patterns, homework assignments, and staying goal-oriented.
Who is Cognitive Behavioral Therapy for?
Those who find CBT helpful are often looking to change a specific behavior rather than focus on root causes. It can be a good fit for folks hoping to gain specific skills.
Dialectical Behavior Therapy (DBT)
What is Dialectical Behavior Therapy?
DBT's approach grows out of CBT but emphasizes emotion regulation, distress tolerance, mindfulness, and interpersonal effectiveness. DBT focuses on skills to manage these four pillars.
Who is Dialectical Behavior Therapy for?
Someone who is looking for tangible tools to manage distress or emotional dysregulation. This is a good fit for those who struggle with all or nothing thinking, or who want more flexibility and the ability to manage big emotions.
Solution-Focused Brief Therapy (SFBT)
What is Solution-Focused Brief Therapy?
SFBT is exactly as it sounds, solution focused. You may seek SFBT if you want help reaching a solution quickly and managing a problem with someone else's guidance.
Who is Solution-Focused Brief Therapy for?
An individual looking to meet immediate goals, find resolution, and have a shorter therapeutic relationship.
This isn't all of the modalities that mental health therapists use, but it's a general place to start.
I hope this quick guide helps you better understand your needs and desires for therapy. If you're interested in working with a somatic, IFS, narrative, and feminist therapist, I'd love to connect. Reach out to me here to get started!
Written by Savannah Mudd, MEd, LCPC, NCC | Therapist at Rewrite Therapy Co.
Savannah specializes in women's issues, self-esteem, and relationship support. She works with over-functioning perfectionists, people-pleasers, and those recovering from narcissistic relationships or navigating major life transitions. Her approach is relational and trauma-informed, integrating IFS, narrative therapy, and somatic experiencing. She sees clients virtually throughout Illinois.