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Finding Your Way Through Therapy: A Guide to Different Approaches

Embarking on a journey towards improved mental health and well-being often involves seeking professional support and guidance. However, the world of therapy can sometimes feel overwhelming, with a multitude of approaches and techniques available. In this post, we will navigate the diverse landscape of therapy, shedding light on the various types of therapeutic approaches.

Here's a brief overview of some of the most common forms of therapy:

Cognitive Behavioral Therapy (CBT):

Cognitive Behavioral Therapy (CBT) is a goal-oriented and evidence-based therapeutic approach that focuses on the connection between thoughts, feelings, and behaviors. It recognizes that our thoughts can influence our emotions and behaviors, and aims to identify and change unhelpful or negative patterns of thinking. CBT involves collaborative work between the therapist and client to identify and challenge negative thoughts and beliefs, develop more adaptive thinking patterns, and practice new behaviors. By actively addressing and restructuring thought patterns, CBT helps individuals effectively cope with various mental health issues, such as anxiety, depression, and phobias, and promotes positive changes in their lives.

Psychodynamic Therapy:

Psychodynamic therapy is a form of talk therapy that focuses on exploring and understanding the unconscious processes and early childhood experiences that may be contributing to a client's current problems. This type of therapy is often used to treat long-standing emotional and interpersonal issues.


Psychoanalysis is a specific type of psychodynamic therapy that was developed by Sigmund Freud. In psychoanalysis, the therapist helps the client explore unconscious thoughts and feelings that may be contributing to their current problems. This type of therapy typically involves the client lying on a couch while the therapist sits behind them, out of sight. The client is encouraged to free-associate, which means saying whatever comes to mind, without censoring or editing their thoughts. Psychoanalysis is often seen as different from other types of psychotherapy because it is typically more intensive and long-term. Sessions may occur several times a week, over the course of several years.

Trauma Therapy:

Trauma therapy is a broad term that includes types of therapy that are specifically designed to help people who have experienced trauma, such as physical or sexual abuse, a natural disaster, or a serious accident. Trauma therapy can help individuals who are struggling with symptoms such as flashbacks, nightmares, anxiety, depression, and emotional numbing. There are several different types of trauma therapy, and the most effective type of therapy will depend on the individual's needs and the nature of their trauma.


EMDR is a therapy for trauma developed by Francine Shapiro. It involves focusing on distressing memories while undergoing bilateral stimulation (eye movements, sounds, or tapping) to aid in processing and reducing their emotional impact. The goal of EMDR is to assist individuals in reprocessing traumatic memories and reducing associated distressing symptoms, such as flashbacks, anxiety, and negative beliefs about themselves. The therapist guides the individual through a structured protocol, helping them identify the specific traumatic memories or distressing beliefs to target and facilitating the processing of those experiences. EMDR is recognized as an evidence-based therapy for treating post-traumatic stress disorder (PTSD) and has also shown effectiveness in addressing other conditions, such as anxiety, phobias, and depression. It can be a helpful approach for individuals who have experienced various types of trauma and are seeking resolution and healing.

Systemic Therapy:

Systemic therapy, also known as family therapy or couple therapy, is an approach that focuses on understanding and addressing problems within the context of relationships and systems. It views individuals as interconnected and influenced by their family, social, and cultural environments. Systemic therapists believe that problems arise from the dynamics and interactions among family members or within larger systems, rather than solely from individuals themselves. The therapy aims to improve communication, enhance relationships, and promote healthier patterns of interaction. It often involves inviting multiple family members or relevant individuals in sessions to gain a comprehensive understanding of the system and work towards positive changes. It can be beneficial for a wide range of issues, including relationship conflicts, family dysfunction, and communication breakdowns.


Mindfulness is not a form of therapy in and of itself, but it is often used as a component of different forms of therapy. Mindfulness is a practice that involves paying attention to the present moment in a non-judgmental way. It can involve techniques such as deep breathing, meditation, and body scanning. Mindfulness can be a powerful component of therapy and can help individuals to achieve greater self-awareness, emotional regulation, and overall well-being.

Integrative psychotherapy:

Integrative psychotherapy is an approach that combines and integrates various therapeutic theories and techniques from different schools of thought. It recognizes that no single therapy approach fits all individuals or situations, and therefore seeks to tailor treatment to the unique needs of each client. The goal of integrative psychotherapy is to provide a flexible and adaptable framework that addresses the complexities of the individual's psychological, emotional, and relational aspects. It emphasizes the importance of the therapeutic relationship, tailoring interventions to the client's specific needs, and utilizing techniques from various therapeutic approaches to best support their growth and well-being.

Which one is right for me?

When selecting a therapeutic approach, it's important to consider factors such as the specific concerns or issues you want to address, your treatment goals, personal preferences, the expertise of therapists available, the evidence base supporting different approaches, and the availability and accessibility of the approach. Identifying your concerns and treatment goals can help match them with the intended outcomes of different therapies. Considering personal preferences and comfort levels with different therapeutic styles is crucial for a good fit. Assessing therapists' expertise, researching evidence-based approaches, and seeking recommendations ensure quality care. Lastly, practical factors like availability, accessibility, location, and cost should be taken into account. Ultimately, finding a therapeutic approach that aligns with your needs, preferences, and treatment goals, while fostering a positive therapeutic relationship, is key to a successful therapy journey.


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