Starting therapy can feel like a massive (and surprisingly scary) step. That’s completely normal. Many people feel uncertain about where to begin. And with so many types of therapy out there, figuring out what best fits your situation might feel like too big a task.
If you’re staring at your to-do list, wondering if you should push off “find a therapist” to another day, first of all: take a breath. It’s okay to feel unsure. Beginning this journey takes guts, especially when you’re not sure what kind of help will feel right.
Different therapies are designed to support various mental health needs, from anxiety to trauma to relationship challenges. Finding the right type of therapy depends on you. Your goals, your preferences, and your comfort level.
Here, we’ll gently walk you through your options and help you find the option that feels like home for your healing.
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Why Finding the Right Type of Therapy Matters
Therapy isn’t a one-size-fits-all solution. We all have different stories, and the support we need should reflect that.
The right type of therapy is the one that meets you where you are emotionally, mentally, and even logistically. It’s the one that helps you feel safe, heard, and supported, giving you the tools you need to work toward healing and growth.¹
Sometimes, it takes a few rounds of trial and error to find that perfect fit, and that’s okay. If you try out a specific type and find that it’s not for you, you’re not doing anything wrong. What works for someone else might not work for you. And that’s fine.
Therapy is deeply personal, and sometimes it takes a little bit of experimenting to find a good match.
Common Types of Therapy for Mental Health
Cognitive Behavioral Therapy (CBT)
Cognitive-Behavioral Therapy (CBT) helps you recognize and change thought patterns that might be hindering you. It’s practical, goal-oriented, and well-suited for anxiety, depression, PTSD, and similar conditions. If you feel like you’re stuck in a hamster wheel of negative thinking, CBT can help disrupt that sequence and create healthier habits.
Dialectal Behavioral Therapy (DBT)
Dialectical Behavior Therapy (DBT) builds on the foundation of CBT, bringing in mindfulness and emotional-regulation skills. It’s especially helpful if you experience strong emotions, struggle with self-harm, or have borderline personality traits.² It’s designed to help you stay grounded and ride out those crashing emotional waves with more ease.
Psychodynamic Therapy
This type of therapy explores how past experiences and unconscious beliefs shape your present thoughts, behaviors, and relationships.³ It’s an in-depth, more reflective form of therapy. It can be a great way to learn more about longstanding patterns or inner conflicts that feel a bit too knotted to untangle.
Humanistic Therapy (e.g., Person-Centered)
Humanistic therapy is rooted in empathy, authenticity, and unconditional positive regard. It’s especially useful if you’re looking for a safe, accepting space to understand yourself more deeply and grow at your own pace. Here, your therapist walks alongside you, guiding the way.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is a powerful approach typically used to help people process trauma.⁴ It uses guided eye movements and gentle exposure to help lessen the emotional intensity of painful memories. With time and practice, those big hurts from years past no longer feel so overwhelming. It’s especially effective for PTSD and complex trauma.
Group Therapy
In group therapy, healing happens in a community. You meet with others who’ve weathered similar experiences, connecting with them and working through things together in a safe, guided setting. Group therapy reminds you that you’re not alone, whether you’re treading through grief, addiction, anxiety, or relationship challenges.
Family & Couples Therapy
Sometimes, healing means bringing others into the room. That might be a spouse, a parent, a sibling, or another family member. These therapies help improve communication, strengthen connections, and work through conflicts together. It helps you grow as a unit, supporting one another and rebuilding trust rather than assigning blame.
Today, nearly 3 out of 4 mental health professionals offer online therapy—and for many clients, it's become the preferred alternative to in-person sessions.
Online vs. In-Person Therapy: Which Should You Choose?
Both online and in-person therapy can be incredibly effective. It’s about what works for you.
Online therapy is flexible, easily accessible from wherever you are, and offers extra privacy. It’s an excellent choice if you’re juggling a busy schedule or live in a remote area where therapy services aren’t as plentiful (or available at all).
In-person therapy offers the comfort of physical presence and a deeper non-verbal connection. Some folks find that they feel more grounded when meeting face-to-face.
There’s no wrong choice here. If you’re unsure, try both! You can always try one type of therapy and switch later. Healing is still healing, no matter the setting.
Tips for Choosing the Right Therapy Type
Selecting a type of therapy can feel like picking your way across foreign terrain, but you don’t have to do it perfectly. When you’re considering your options, think about:
- Your goals: What do you hope to feel or experience differently?
- What feels safe: Do you want one-on-one sessions or group support? Do you prefer more structure or free conversation?
- Logistics: What’s available to you? Do you have therapists available in your area? Would virtual sessions better fit your schedule?
- Your preferences: What are you drawn to? Practical tools? Deeper emotional exploration?
- Reaching out for help: If you’re stuck in the selection process, reach out to your primary care provider. They can guide you toward the correct match.
Finding the right type of therapy can take time. And that’s okay. It’s not a setback—it’s a step forward in learning what care feels right for you.
Quick Tip: Therapy Should Work for You
You get to have a say in your healing. Therapy isn’t a one-size-fits-all mold, and it’s okay to ask questions, explore options, and find a therapist who truly gets you. If it isn’t working, it might be time to pivot and try another type of therapy or provider. And that’s not a failure on your part—it just means you’re finding the support that feels right.
When to Change Therapy Types or Providers
Sometimes, it takes a couple of tries to find the right fit. You might not connect with every therapist. Not every method will feel like the perfect fit. That’s completely normal.
You deserve care that feels supportive and aligned with your needs. It might be time to consider switching to another type of therapy or provider if:
- You don’t feel heard, respected, or emotionally safe
- Your symptoms aren’t improving or feel worse
- You feel disconnected during sessions
- Your needs or goals have shifted
- You’re curious about a different approach
It’s okay to speak up. Your healing matters, and your care should reflect that.
Frequently Asked Questions
What are the most effective types of therapy?
CBT, DBT, and EMDR are all highly researched and proven effective for concerns like anxiety, depression, and trauma. But “effective” also means what feels safe, supportive, and helpful, and that can look different for everyone. The best therapy is the one that works for you.
How do I choose the right therapy for me?
Start with your heart. What are you hoping will feel different? Think about how you like to communicate, what you’re struggling with, and your comfort level. A licensed therapist can help you find an approach that matches your needs and personality.
Can therapy help if I don’t have a mental illness?
Absolutely! You don’t need a diagnosis to benefit from therapy. It can help you work through big life changes, improve relationships, manage stress, or simply get to know yourself better. Therapy is a tool for growth, not just crisis.
Is online therapy as effective as in-person therapy?
Yes. For many people, online therapy is just as effective, sometimes even more so, since some folks feel more comfortable opening up in their own space. What matters most is the connection you build with your therapist and feeling safe in your environment, whether that’s at home or in an office.
Key Takeaways
- Key Takeaways
- There are many types of therapy, and each supports mental health in unique ways.
- CBT, DBT, EMDR, and group therapy are widely practiced and research-supported.
- The best therapy for you depends on your individual needs and preferences.
- Both online and in-person therapy can be effective—choose what feels safest and most accessible.
- It’s normal to explore different approaches until you find the right fit.
Begin Healing Today at Cornerstone
It might feel scary to start therapy, but that first step is a powerful show of strength. Whether you’re just beginning or adjusting your path, you deserve a healing space where you feel supported, understood, and empowered.
At Cornerstone Healing Center, we offer a wide range of therapy options, including residential programs, outpatient care, and virtual IOP programs. We’re here to meet you with compassion, regardless of where you are in your journey, and help you find a route forward that feels like yours.
You’re not alone.
When you’re ready to begin your path to healing, we’re here to help.
