So, you’ve decided to give therapy a shot—good for you! Whether you’re navigating a major life change, dealing with stress, or just trying to understand yourself better, therapy can be a game-changer. But with so many different types, how do you know which one is right for you? Don’t worry—I’ve got you covered.
Here’s a breakdown of five of the most common therapy styles, plus some tips on how to choose the best fit for you.
1. Cognitive Behavioral Therapy (CBT)
CBT is one of the most well-known therapy styles, and for a good reason—it works! This approach focuses on identifying negative thought patterns and replacing them with healthier, more constructive ones. If you struggle with anxiety, depression, or self-doubt, CBT can help you build practical coping skills and reframe unhelpful thoughts.
Who It’s Best For:
- People dealing with anxiety or depression
- Those who want structured, goal-oriented therapy
- Anyone who loves a good worksheet (seriously, there’s a lot of those in CBT)
2. Narrative Therapy
Ever feel like your life is just one long, chaotic story that doesn’t make sense? Narrative therapy helps you reframe the way you see yourself by rewriting your personal narrative. This approach encourages you to separate yourself from your problems and see your experiences from a new perspective.
Who It’s Best For:
- Anyone struggling with self-identity or self-worth
- People who feel defined by past trauma or life experiences
- Creative minds who like storytelling and self-reflection
3. Somatic Therapy
You know that feeling when stress makes your shoulders feel like they’re carrying a backpack full of bricks? That’s because emotions aren’t just in our heads—they live in our bodies too. Somatic therapy focuses on the connection between mind and body, using techniques like breathwork, movement, and mindfulness to help release stored trauma and tension.
Who It’s Best For:
- People dealing with trauma or PTSD
- Those who feel disconnected from their bodies
- Anyone who prefers movement or physical activities over just talking
4. Psychodynamic Therapy
Ever wonder why you keep repeating the same patterns in relationships? Psychodynamic therapy dives deep into your subconscious to uncover past experiences and unresolved conflicts that might be influencing your present. It’s a bit like detective work for your mind.
Who It’s Best For:
- People who want to understand themselves on a deeper level
- Those with unresolved childhood issues or long-standing emotional struggles
- Anyone who loves introspection and analyzing patterns
5. Humanistic Therapy
This one is all about self-growth and reaching your full potential. Humanistic therapy focuses on personal strengths, self-awareness, and achieving a greater sense of fulfillment. It’s like having a therapist who’s your biggest cheerleader, helping you tap into your inner wisdom.
Who It’s Best For:
- People looking for personal growth and self-discovery
- Those who feel stuck or unmotivated
- Anyone who wants a supportive, non-judgmental space to explore emotions
How to Choose the Right Therapy for You
Now that you know some of the most common therapy styles, here’s how to figure out which one is the best fit for you:
1. Identify Your Goals
Do you want to manage anxiety, heal from past trauma, or improve your relationships? Your goals will help determine the right approach. If you need tools to handle negative thoughts, CBT is a solid option. If you want to process deep emotional wounds, somatic or psychodynamic therapy might be better.
2. Consider Your Personality
Are you more analytical and like structured sessions? CBT or psychodynamic therapy might be a good fit. If you’re more intuitive and expressive, narrative or humanistic therapy might be a better match.
3. Think About Your Comfort Level
Some people love diving deep into their past, while others prefer staying in the present and focusing on solutions. If you’re not comfortable revisiting childhood memories, psychodynamic therapy might feel overwhelming, whereas CBT or humanistic therapy may feel safer.
4. Try It Out
Sometimes, the best way to know if a therapy style works for you is to try it. Many therapists offer free consultations—take advantage of that! If something doesn’t feel right, you can always switch. Therapy is not a one-size-fits-all deal, and it’s okay to explore until you find the right fit.
5. Find the Right Therapist
Beyond the therapy style, the therapist themselves is just as important. Look for someone whose approach and personality make you feel safe, heard, and supported. You’re more likely to benefit from therapy when you have a good relationship with your therapist.
Final Thoughts
Therapy is an amazing tool for self-discovery, healing, and growth, but finding the right type can take time. Whether you go for CBT, somatic therapy, or another approach, the most important thing is to start somewhere.
So, what’s your next step? Research therapists, book a consultation, and give yourself the gift of support. Your mental health is worth it!