What Kind of Therapy Is Best for Me?
A Guide to Finding the Right Therapeutic Approach for Your Needs
At Growth Era Counseling & Wellness, we know that starting therapy is a brave step, and sometimes, one of the hardest parts is just figuring out where to begin.
You may find yourself wondering:
“What kind of therapy is right for me?”
“How do I choose a therapist that fits my needs?”
“What’s the difference between all these therapy types?”
If you’re asking these questions, you’re not alone.
Therapy is not one-size-fits-all. Just like every person is unique, so is every healing journey. Let’s walk through some of the most common therapy types to help you better understand your options and how to find the right fit for you.
First, What Is Therapy?
Therapy (also called psychotherapy or counseling) is a space where you can explore thoughts, feelings, behaviors, and patterns with the support of a trained mental health professional.
Some therapy is structured and goal-oriented. Some is more open-ended and exploratory. Some focuses on the mind. Others include the body. And many approaches blend techniques to meet you exactly where you are.
The best type of therapy is the one that supports your goals, honors your pace, and feels safe and effective for you.
A Look at the Most Common Types of Therapy
Here are some of the most well-known therapeutic approaches:
1. Cognitive Behavioral Therapy (CBT)
Best for: anxiety, depression, self-defeating thoughts, behavioral change
CBT helps you identify and challenge unhelpful thoughts, beliefs, and behaviors that may be keeping you stuck. It's structured, short-term, and skills-focused.
How it works:
You’ll work collaboratively with your therapist to explore the link between your thoughts, feelings, and behaviors. You’ll practice reframing negative thoughts and using practical tools (often including “homework”) between sessions.
CBT is highly researched and often called the “gold standard” of therapy for anxiety and depression.
2. Dialectical Behavior Therapy (DBT)
Best for: emotion dysregulation, intense relationships, self-harm, borderline personality disorder
DBT is a type of CBT that balances acceptance and change. It focuses on emotional regulation, distress tolerance, mindfulness, and interpersonal effectiveness.
How it works:
You’ll learn practical tools to calm your nervous system, manage intense feelings, and improve communication all while building self-compassion. DBT is helpful for people who feel “emotionally reactive” or struggle with black-and-white thinking.
3. Acceptance and Commitment Therapy (ACT)
Best for: chronic stress, perfectionism, anxiety, values-based living
ACT helps you learn to accept difficult thoughts and feelings without letting them control your life. It emphasizes living in alignment with your values, even when challenges arise.
How it works:
Your therapist will guide you in noticing your inner experiences (thoughts, feelings, body sensations), while choosing actions that move you toward what matters most. The goal is psychological flexibility, not perfection.
4. Eclectic or Integrative Therapy
Best for: people who want a flexible, personalized approach
Many therapists draw from multiple approaches based on your unique needs. This is often called eclectic or integrative therapy.
How it works:
Rather than committing to one model, your therapist will blend techniques from CBT, DBT, ACT, somatic work, mindfulness, and others to support you holistically.
The key is to make sure your therapist is well-trained in the modalities they use—and that you feel supported and understood in the process.
Other Types of Therapy You Might Consider
Here are several additional approaches that might align with specific needs or experiences:
EMDR (Eye Movement Desensitization and Reprocessing):
Uses bilateral stimulation to help process trauma and reduce emotional pain.Somatic Therapy:
Focuses on nervous system regulation and body-based healing. Useful for trauma, PTSD, and chronic stress.Attachment-Based Therapy:
Explores early relationships and how they impact your emotional patterns, intimacy, and sense of safety today.Mindfulness-Based Cognitive Therapy (MBCT):
Combines mindfulness and CBT to help you manage recurring depression or anxiety by developing present-moment awareness.Exposure Therapy:
Often used for phobias, OCD, or panic disorder; helps you gradually face fears in a safe, supported way.Solution-Focused Brief Therapy:
Short-term and goal-oriented, this therapy focuses on building solutions rather than analyzing problems.Strengths-Based Therapy:
Builds on your existing skills and inner resources to promote resilience and self-efficacy.
So… How Do You Know Which Type of Therapy Is Right for You?
Here are some questions to ask yourself:
What concerns do I want to work on? (e.g., trauma, anxiety, life transitions)
Do I want to explore my past, focus on present-day skills, or both?
Am I looking for structured tools or more open-ended exploration?
Do I prefer talk-based therapy, or am I open to body-based or experiential work?
Do I want to work toward a specific goal, or just begin with support?
You don’t need to have all the answers. Many people start therapy unsure of what they need and discover it through the process.
Tips for Choosing the Right Therapist
Schedule consultations. Most therapists offer a free call to see if you’re a good fit.
Ask how they work. A good therapist will explain their approach in a way that feels clear and empowering.
Trust the relationship. Research shows that the quality of the relationship is one of the strongest predictors of successful therapy regardless of modality.
Know that you can switch. If it doesn’t feel like a good fit, it’s okay to try a different therapist or approach.
You Don’t Have to Know It All to Begin
Starting therapy doesn’t mean having everything figured out. It means you're choosing to explore, grow, and take care of yourself—one step at a time.
At Growth Era Counseling & Wellness, we honor the deeply personal nature of healing. We’re here to walk alongside you as you discover what works for you—your body, your mind, your story, and your pace.
If you're ready to start your therapy journey or simply have questions, we’d be honored to help.