The post is developed in partnership with BetterHelp.
Introduction
If you’re thinking about trying talk therapy, you might find yourself overwhelmed by the choices you face. In addition to deciding whether you want to pursue online or in-person therapy, group or individual therapy, you’ll need to figure out which type of therapy is right for you. This article will explore some of the most common and widely available types of talk therapy, though there are dozens more that exist.
Evidence-based types of talk therapy to consider
There are many different types of therapy available, which differ on things like:
- Their underlying psychological theory
- The techniques used during sessions
- The focus of sessions (for example, different types of therapy may focus on things like exploring your past, setting goals, or examining behaviors)
Here are some of the most common types of talk therapy and which disorders they’re most effective for:
- Cognitive behavioral therapy (CBT)
Cognitive behavioral therapy is a short-term therapy, typically lasting between 5-20 sessions, that helps clients explore and reframe unhelpful thought patterns, feelings, and behaviors. CBT is one of the most well-studied types of talk therapy, and many researchers believe it’s the gold standard treatment for mental disorders like depression, anxiety, panic disorder, post-traumatic stress disorder (PTSD), bulimia, schizophrenia, and obsessive-compulsive disorder (OCD).
- Solution-focused brief therapy
Solution-focused brief therapy (SFBT) is another type of short-term therapy, with most clients attending between 5-8 sessions. Unlike CBT, which focuses on reworking unproductive thought patterns, SFBT focuses on identifying goals and creating a plan to reach them.
SFBT is often used to address challenges with self-esteem, relationship conflict, substance use disorders, chronic stress, anxiety, and depression.
- Dialectical behavior therapy (DBT)
DBT is based on CBT, but it’s adapted specifically for people who experience very intense emotions. In addition to restructuring unhealthy thought patterns, DBT therapists help clients understand and accept their emotions, develop emotion-management skills, and make positive changes.
The term “dialectical” means an ability to view things from multiple perspectives. DBT uses this approach to help clients accept themselves while working towards more positive emotions. This form of therapy can be effective for borderline personality disorder, suicidal ideation, depression, substance use disorders, eating disorders, and self-harm.
If you are experiencing suicidal thoughts or urges, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. Support is available 24/7.
- Interpersonal therapy (IPT)
IPT is another short-term therapy, which was initially developed to treat depression. Unlike many other types of therapy, IPT emphasizes the importance of interpersonal relationships, and how your thoughts and feelings impact yourself and those around you.
Research suggests that IPT can be effective for many disorders, including major depressive disorder, anxiety disorders, substance use disorders, and eating disorders. Additionally, it can help reduce the risk of developing depression. Additionally, IPT can help you build a greater understanding of the people in your life and improve your relationship with them.
How do you pick what type of therapy to try?
Some therapy modalities work better for different disorders. For example, if you’re experiencing anxiety, you might get the most benefit from cognitive behavioral therapy. Whereas, if you’ve been diagnosed with borderline personality disorder, you may want to consider dialectical behavior therapy. However, many types of therapy can be beneficial for a wide range of overlapping conditions, and therapists often tailor their therapeutic approach to their client, which is referred to as “eclectic,” “integrative,” or “blended” therapy.
In addition to the therapeutic modality, it can also be important to research a potential therapist’s background and their experiences with clients who’ve had similar challenges as you. If you try therapy and discover that the modality or provider are not the right fit for you, it’s always okay to look for someone else.
Takeaway
Some of the most common and effective types of talk therapy are cognitive behavioral therapy, dialectical behavior therapy, solution-focused brief therapy, and interpersonal therapy. The type of therapy most appropriate for you will depend on the concerns you’re looking to address, but many therapists can adapt their approach to meet your needs.
