How to Choose the Best Therapy Modality for You
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So you’ve decided to start therapy. Congrats! We’re happy you’re here. The decision to go can be overwhelming enough but now you have to find a therapist, right? With so many approaches out there (alphabet soup, ammirite?), how do you know what you need? Honestly, the “best” therapy modality depends on your needs, goals, and preferences.
Here’s a guide on the types of therapy to help you narrow it down.
What Are the Different Types of Therapy?
Cognitive Behavioral Therapy (CBT): Focuses on identifying negative thought patterns and replacing them with healthier ones. Best for anxiety, depression, and practical problem-solving.
Psychodynamic Therapy: Explores how past experiences shape current behavior. Helpful for self-awareness, relationship struggles, and long-standing emotional issues.
Humanistic/Person-Centered Therapy: Emphasizes empathy, unconditional support, and personal growth. Great if you want a safe, non-judgmental space to explore yourself.
Dialectical Behavior Therapy (DBT): Builds skills in mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. Often recommended for intense emotions, borderline personality disorder, or self-harm behaviors.
Internal Family Systems (IFS): The psychological embodiment of the quote, “I am large. I contain multitudes” (Walt Whitman). It is often used to heal deep emotional wounds.
Rational Emotive Behavior Therapy (REBT): Helps clients identify and manage self-defeating thoughts and feelings. If you’re looking for a more direct approach, REBT may be for you.
Acceptance and Commitment Therapy (ACT): Promotes psychological flexibility and aims to find peace among difficult thoughts and feelings instead of resisting against them.
How to Know Which Therapy Modality Is Right for You
Ask yourself: What am I trying to achieve in therapy? If you’re looking for concrete tools, a structured modality like CBT or DBT may fit. If you’re interested in personal exploration or healing from past experiences, psychodynamic or IFS might be better.
Matching Therapy Styles to Your Personality and Goals
Some therapists integrate homework, worksheets and more structure into their practice. Others will help you explore in longer, open-ended conversations that unfold naturally. Think about whether you like clear strategies—or if you’d rather have space for reflection and insight.
Factor in Practical Details
Not all therapists are trained in every modality. Many clinicians blend multiple approaches, offering a more flexible style. Insurance coverage, session length, and availability may also influence your choice.
Why the Therapist-Client Relationship Matters Most
There’s mountains of evidence that the therapeutic alliance—the trust and comfort you feel with your therapist—is more important than the specific modality. If you find that you and your clinician aren’t vibing – that’s ok! It’s part of the process. Therapists are trained to deal with these exact situations and a good clinician will prioritize your success over filling spots in their schedule.
Choosing the best therapy modality isn’t about picking the “perfect” one—it’s about finding an approach (and a therapist) that helps you feel supported, understood, and affirmed. Our clinicians utilize one or more of the modalities listed in this article, so contact us today to schedule a free consultation to see if they’re a good fit!
