Starting therapy can feel empowering—but also kind of overwhelming. There are so many different kinds of therapy out there, and if you’ve ever Googled something like CBT vs EMDR or best therapy for trauma, you know the options can be dizzying.

The good news? You don’t have to figure it all out alone.

While a licensed therapist can help guide you toward what fits best, learning a little about some of the most common therapy approaches can help you feel more confident as you take this first step.

There are Different Types of Therapy?

Yes—there are quite a few! Some therapy approaches are short-term and focused on specific goals. Others are more exploratory and dive into your patterns, past experiences, or sense of self.

Let’s walk through five of the most widely used, research-backed therapy modalities so you can get a feel for what might resonate:

• Cognitive Behavioral Therapy (CBT)
• Dialectical Behavior Therapy (DBT)
• Psychodynamic Therapy
• Eye Movement Desensitization and Reprocessing (EMDR)
• Internal Family Systems (IFS) Therapy

Cognitive Behavioral Therapy (CBT)

CBT is one of the most well-known types of therapy—and for good reason. It’s a structured, evidence-based approach that helps you understand how your thoughts, feelings, and behaviors are all connected.

CBT is especially helpful for:

• Anxiety and panic
• Depression
• Negative self-talk or low self-esteem
• Phobias
• Sleep struggles

In CBT, you’ll work with your therapist to notice unhelpful thought patterns (like “I’ll never get better”) and replace them with more balanced, realistic ones. It’s a practical, present-focused approach—great if you want tools to manage symptoms and build new habits.

That said, CBT might not go deep enough for more complex trauma or deeper relational wounds—but it’s often a great starting place.

Dialectical Behavior Therapy (DBT)

DBT is a cousin of CBT, but with some added layers—especially around emotions. Originally developed for borderline personality disorder, DBT is now widely used for anyone struggling with intense emotions, impulsive behavior, or difficulty in relationships.

DBT may be a good fit if you’re dealing with:

• Emotional ups and downs
• Self-harm or suicidal thoughts
• Eating disorders
• Addictions
• Relationship challenges

In DBT, you’ll learn practical skills in four main areas:

• Mindfulness (being present without judgment)
• Emotion regulation
• Distress tolerance
• Interpersonal effectiveness (think: boundaries, communication)

DBT therapy often includes individual sessions and a group component where you can practice skills with support. If you’re looking for therapy for emotional regulation, DBT might be more helpful than CBT alone.

Psychodynamic Therapy

If you’re curious about how your past is affecting your present, psychodynamic therapy might speak to you. It’s a more open-ended, insight-oriented approach that helps uncover unconscious patterns—especially in relationships.

Psychodynamic therapy is often helpful for:

• Chronic depression or anxiety
• Low self-worth
• Attachment wounds
• Long-standing interpersonal struggles
• Personality patterns that feel “stuck”

It’s less about tools and more about self-awareness. You might explore childhood relationships, unspoken fears, or recurring dynamics in your life. This therapy takes time, but it can lead to deep, lasting change.

Not sure if it’s your style? That’s okay—some people love the depth, while others prefer more structure.

EMDR Therapy

EMDR (Eye Movement Desensitization and Reprocessing) therapy is a specialized type of trauma therapy that helps your brain reprocess painful memories so they no longer feel overwhelming.

It’s often used for:

• PTSD or traumatic experiences
• Childhood abuse or neglect
• Anxiety and panic attacks
• Dissociation
• Negative core beliefs (like “I’m not safe” or “I’m not good enough”)

In EMDR, you don’t just talk about the trauma—you actually process it using bilateral stimulation (like eye movements or tapping). It’s not hypnosis, and you’re fully in control, but the process helps your brain file the memory differently so it loses its emotional charge.

EMDR is one of the most effective, research-supported options for trauma, but it’s not for everyone. If you’re feeling overwhelmed or unsure about diving into trauma work, talk with a therapist first to see if the timing feels right.

IFS Therapy

Internal Family Systems (IFS) therapy takes a totally different approach—one that views you as having different “parts” inside, each with its own thoughts, emotions, and intentions.

IFS can be powerful for:

• Complex trauma
• Inner critics and shame
• Anxiety and depression
• Identity exploration or self-esteem
• People who feel fragmented or pulled in different directions

In IFS, you might meet your “people-pleaser,” your anxious protector, or the part of you that gets angry and shuts down. Rather than trying to silence or fix these parts, you learn to understand them—and reconnect with your inner Self, the calm and compassionate part of you that can lead the way.

IFS may feel a little unfamiliar at first (especially if you’re new to the idea of “parts work”), but many people find it deeply healing, especially after experiences that left them feeling disconnected from themselves.

Which Type of Therapy Is Right for You?

That’s okay. Most people aren’t sure when they start. Here are a few things that can help:

• Think about your goals: Are you looking to feel less anxious? Understand yourself better? Heal from trauma? Set better boundaries? The answer might help point you toward the right modality.

• Consider your preferences: Do you want structure and tools (like CBT or DBT)? Something deeper and reflective (like psychodynamic)? Trauma processing (EMDR)? Or a holistic, parts-based approach (IFS)?

• Talk to a therapist: Many therapists are trained in multiple modalities and can help tailor the approach to fit your needs. A free consultation is a great place to ask questions and get a feel for whether it’s a good match.

Therapy Isn’t One-Size-Fits-All

There’s no one “right” kind of therapy—just the one that feels right for you.

Whether you’re drawn to CBT, DBT, EMDR, psychodynamic work, or IFS therapy, what matters most is that you feel supported, safe, and understood. Therapy is a collaborative process, and the relationship you build with your therapist is often more important than the specific type of therapy they use.

If you’re ready to explore your options, I’d be honored to help. Book a free consultation, or browse more blog posts to learn about emotional wellness, trauma healing, and what to expect from therapy.

You don’t have to do this alone—and you don’t have to have it all figured out to begin.