| Most researched therapy type | Cognitive Behavioural Therapy (CBT) (American Psychological Association) |
| Therapy formats available | Individual, group, couples, family |
| Typical CBT course length | 6–20 sessions (varies by need) (NHS Clinical Guidelines) |
| DBT originally developed for | Borderline personality disorder; now used more broadly (Linehan, M. (1993)) |
| Person-centred therapy founded by | Carl Rogers, 1940s |
| Hub resource | Explore all therapy types |
Why Knowing Your Options Matters
If you've ever searched for a therapist and felt immediately overwhelmed by terms like CBT, psychodynamic, or person-centred, you're not alone. The world of therapy has many branches, and no single approach works for everyone. Knowing the basics helps you ask better questions and feel more confident choosing support that suits your needs.
This guide is general health information — not a substitute for professional advice. Always speak with a qualified mental health professional to determine what's right for your individual situation. For a broader map of the field, see our plain-language overview of major modalities.
| Most researched therapy type | Cognitive Behavioural Therapy (CBT) (American Psychological Association) |
| Therapy formats available | Individual, group, couples, family |
| Typical CBT course length | 6–20 sessions (varies by need) (NHS Clinical Guidelines) |
| DBT originally developed for | Borderline personality disorder; now used more broadly (Linehan, M. (1993)) |
| Person-centred therapy founded by | Carl Rogers, 1940s |
| Hub resource | Explore all therapy types |
The Most Common Therapy Approaches
Below is a plain-language breakdown of the approaches you're most likely to encounter.
Cognitive Behavioural Therapy (CBT)
CBT explores the link between thoughts, feelings, and behaviours. A therapist helps you identify unhelpful thinking patterns and gradually replace them with more balanced responses. It is structured, goal-oriented, and often shorter-term. Research consistently supports its use for anxiety, depression, and phobias.
Psychodynamic Therapy
Rooted in psychoanalytic ideas, psychodynamic therapy looks at how past experiences — particularly early relationships — shape present-day emotions and behaviour. Sessions tend to be more open-ended and exploratory, making it a longer-term commitment for many people.
Humanistic Therapy
Humanistic approaches, including person-centred therapy developed by Carl Rogers, prioritise your capacity for growth. The therapist offers unconditional positive regard — a non-judgmental, accepting presence — so you can explore your feelings without fear of criticism. This style suits people who want a supportive, reflective space rather than structured exercises.
Dialectical Behaviour Therapy (DBT)
DBT was originally developed for people with intense emotional experiences. It teaches practical skills in four areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. It combines individual therapy with group skills training in many settings.
Acceptance and Commitment Therapy (ACT)
ACT encourages you to accept difficult thoughts and feelings rather than fight them, while committing to actions aligned with your personal values. It draws on mindfulness principles and is increasingly used for chronic pain, anxiety, and depression.
Integrative Therapy
Many therapists don't stick to one model. An integrative therapist draws on several approaches, tailoring the mix to your specific needs. This flexibility can be helpful if your concerns don't fit neatly into one category.
Cognitive Behavioural Therapy (CBT)
A structured, evidence-based approach that examines how thoughts influence feelings and behaviours. It teaches practical skills to challenge and reframe unhelpful thinking patterns.
Psychodynamic therapy
An approach rooted in psychoanalytic theory that explores how unconscious processes and past experiences shape current emotional life. Sessions tend to be exploratory and open-ended.
Dialectical Behaviour Therapy (DBT)
A skills-based therapy combining individual and group work. It focuses on mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness.
Integrative therapy
An approach where a therapist blends techniques from multiple therapeutic models, tailoring the combination to the individual client's needs and goals.
Unconditional positive regard
A core concept in person-centred therapy. It refers to the therapist's consistent acceptance and support of the client, regardless of what the client shares or feels.
Acceptance and Commitment Therapy (ACT)
A mindfulness-based approach that encourages accepting difficult inner experiences while taking purposeful action guided by personal values.
Choosing a Format That Works for You
Beyond the type of therapy, consider the format. Individual therapy is one-to-one with a therapist. Group therapy involves a small number of people working through shared concerns together, guided by a facilitator. Couples or family therapy focuses on relationships rather than one individual.
Duration matters too. Some approaches, like CBT, are often delivered in a fixed number of sessions. Others are open-ended. Short-term versus long-term therapy involves real trade-offs worth understanding before you commit. And if you're unsure what a therapist is actually trained and registered to do, understanding therapist qualifications is a helpful next step.
~75%
People who benefit from psychotherapy
According to the American Psychological Association, around 75% of people who enter psychotherapy show some benefit from the experience.
1 in 5
US adults experiencing a mental illness each year
The National Institute of Mental Health estimates approximately 1 in 5 US adults lives with a mental illness in any given year.
You don't need to arrive at your first appointment with a perfect plan. A good therapist will help you figure out what fits. What matters most is taking that first step.
This article is for informational purposes only and is not a substitute for professional medical or mental health advice. Please consult a qualified healthcare provider for guidance specific to your circumstances.