Therapy modality names get thrown around a lot, often without much explanation. Here’s a plain-language breakdown of five common approaches and what each is generally used for — not every clinician offers every approach, so it’s worth asking directly about availability.
Knowing the basics of each can also help you ask better questions in a consultation, rather than relying entirely on a clinician’s bio to guess whether their approach fits what you’re looking for.
CBT (Cognitive Behavioral Therapy)
CBT focuses on the relationship between thoughts, feelings, and behaviors, often used for anxiety, depression, and a wide range of other concerns. Sessions tend to be structured and goal-focused, often including exercises to practice between sessions.
DBT (Dialectical Behavior Therapy)
DBT builds skills for managing intense emotions and improving relationships, originally developed for borderline personality disorder and now used more broadly for emotional regulation difficulties. It often includes specific skills training in areas like distress tolerance and interpersonal effectiveness.
EMDR (Eye Movement Desensitization and Reprocessing)
EMDR is a structured approach primarily used for trauma and PTSD, using guided eye movements or other bilateral stimulation to help process difficult memories. It follows a specific protocol and is typically delivered by a clinician with dedicated EMDR training.
IFS (Internal Family Systems)
IFS works with the idea that the mind contains different “parts,” each with its own role, and aims to build understanding and balance between them. It’s used for trauma, self-criticism, and internal conflict, often through a more exploratory, less structured process than CBT or DBT.
ACT (Acceptance and Commitment Therapy)
ACT focuses on accepting difficult thoughts and feelings rather than fighting them, while committing to action aligned with your values. It’s used for anxiety, depression, and chronic stress, among other concerns, and often incorporates mindfulness-based techniques.
How to Choose
Rather than choosing an approach in isolation, it’s usually more useful to discuss your specific concerns with a therapist and ask which approach they’d recommend and why. Many clinicians also draw on more than one approach depending on what a client needs.
