9 Different types of therapy to help you find the right one

Cognitive behavioral therapy (CBT) is structured and goal-oriented. It helps you identify unhealthy, unhelpful thought and behavior patterns so you can change them. CBT is one of the most widely studied, accepted, and practiced forms of talk therapy today.

CBT can reduce symptoms of:

• Anxiety
• Depression
• Stress
• Obsessive-compulsive disorder (OCD)
• Addiction
• Physical conditions, such as chronic pain

CBT helps you recognize the connections between your thoughts, feelings, and actions. It can show you how to break cycles of negativity and self-defeating behavior.

Acceptance and commitment therapy (ACT) is another type of psychotherapy (which is another name for talk therapy). It can be a great option if you struggle to accept difficult emotions and thoughts. It also helps you learn to act in ways that align with your personal values.

ACT blends mindfulness practices with behavior-change strategies. Mindfulness can include meditation, staying present, and observing thoughts in a nonjudgmental way.

According to research, ACT therapists can help with:

• Depression
• Anxiety
• Obsessive-compulsive disorder
• Psychosis
• Chronic pain
• Substance use disorders
• Coping with chronic health conditions
• Obesity
• Stress
• Burnout

The same study found that this type of therapy is effective even in digital self-help formats, which is great if accessibility is a concern. One of ACT’s core goals is to increase psychological flexibility, which means you’re comfortable being open to your feelings, even if they’re scary. This can help you stay in the moment and adapt to changing situations. When you go through acceptance and commitment therapy, you’ll learn how to deal with complex thoughts and emotions without feeling overwhelmed or stuck.

Psychodynamic therapy explores your past experiences (which usually stem from childhood). It looks at how they shaped your thoughts, emotions, and behaviors today. With a therapist, you’ll do work that helps you uncover unconscious patterns or emotional conflicts that are making your life stressful.

Psychodynamic therapy treats:

• Depression
• Anxiety
• Relationship problems
• Personality disorders

Empirical evidence shows this form of therapy can be very effective for complex mental health concerns. It’s also comparable to other treatments, the benefits increase over time, and the outcomes last long after therapy ends.

Some studies suggest that psychodynamic therapy improves symptoms a whopping 92% of the time. It helps improve anxiety, depression, and somatic complaints (which are physical symptoms that don’t have a clear medical cause).

It’s worth pointing out that a lot of other therapy techniques are rooted in psychodynamic principles (which challenges misconceptions that the approach lacks scientific support).

Humanistic therapy centers on personal growth, self-awareness, and empathy. It's an approach that helps you work on self-acceptance and believing that you already have all the inner resources you need to grow and heal.

Therapists who specialize in humanistic therapy work hard to create a supportive environment where you don’t feel judged, so you can explore your feelings and experiences.

Humanistic therapy can treat:

• Depression
• Anxiety
• Trauma-related conditions
• Relationship difficulties

Research suggests that humanistic therapies, such as client-centered, Gestalt, and emotion-focused therapy, can help you create meaningful change in your life. They’re also clinically and statistically proven to be equal to other leading therapies.

Dialectical behavior therapy (DBT) is yet another form of talk therapy. It’s actually a type of CBT that can help you manage very intense emotions and reduce any self-destructive behaviors you might be engaging in.

DBT teaches coping skills in four key areas:

• Mindfulness
• Emotional regulation
• Distress tolerance
• Interpersonal effectiveness

It was originally developed to treat borderline personality disorder, but DBT is very effective in treating other conditions, too. It combines a focus on self-acceptance with change strategies so you can manage overwhelming emotions. A 2-year study (spanning 12 months of treatment and another 12 months of follow-up) found that DBT can significantly reduce:

• Suicide attempts
• Psychiatric hospitalizations
• Emotional dysregulation
• Parasuicidal behavior
• Emergency room visits
• Angry outbursts

Common conditions treated with DBT:

• Mood disorders
• Eating disorders
• Substance abuse disorders
• Depression
• Anxiety

Interpersonal therapy (IPT) helps you improve your communication skills so you can address relationship challenges you have in healthier ways. Research shows it can effectively reduce depressive symptoms and improve interpersonal functioning. It’s superior to some other, less structured types of therapy, but offers outcomes that are similar to CBT when treating depression.

IPT can treat:

• Major depressive disorder – especially if your depression is caused by life events, role transitions, or social stress
• Disordered eating, including bulimia nervosa and binge eating disorder
• Post-traumatic stress disorder (PTSD)
• Anxiety disorders

Solution-focused brief therapy (SFBT) is a short-term, goal-oriented treatment that focuses on solutions using your current strengths. SFBT helps you identify what’s working in your life and shows you how to build on those successes to achieve your goals.

SFBT can benefit:

• Anxiety
• Depression
• Substance misuse
• ADD/ADHD
• Stress management

While more traditional forms of therapy explore your past and personal history to see where your dysfunction started, SFBT works by observing what helps you today. A study that looked at 25 systematic reviews and 15 meta-analyses found that SFBT effectively treats depression and other conditions. It uses a future-oriented technique that’s especially beneficial for rapid treatment progress.

Group therapy happens in a therapist-led setting that connects you to people with similar experiences. For most, it can be a safe place to share, learn, and find crucial support. Although Headspace doesn’t provide group therapy, you can search for mental health clinics and online directories to start.

Research suggests that group therapy formats can be as effective as individual therapy for a lot of people. Going to a group therapy session can help you find belonging and a sense of hope and purpose you desperately seek. Most people also gain helpful insight from others while developing social skills in a supportive community.

Group therapy does more than just reduce symptoms — it offers significant personal growth.

Group therapy can help: Anxiety Depression Grief and loss Disordered eating Trauma Survivors of abuse Schizophrenia Addiction — for people with addiction and their loved ones who need support Health-related experiences — for people living with a condition, survivors, or for anyone navigating a loved one’s experience Group therapy fosters psychological virtues like: Humanity Wisdom Transcendence Courage Temperance Justice

Technology means different types of therapy are now available virtually. Sessions can be online or through a combined treatment plan using both digital and in-person sessions.

An online therapy program has several benefits, from increased accessibility to convenience to flexibility to, often, affordability. Getting support online eliminates a lot of the existing traditional barriers to mental healthcare. It makes finding support easier regardless of location, schedule, or mobility.

A new study of over 27,000 people found that online talk therapy is as effective as in-person visits. It can be an excellent option if you can’t access or don’t want traditional care. It’s been a game-changer for busy caregivers and those living in remote areas, who are immobile, or who want privacy or convenience.

No matter where you’re at on your mental health journey, therapy can offer growth and healing that meets your needs. Experience the benefits of therapy with Headspace. We apply science-backed therapy, coaching, and mindfulness tools to support you through any life transition.

Whether you’re exploring therapy for the first time or just looking for a new approach, you have options. Online and blended therapy might be the best solution for your condition and goals. Over 70% of Headspace members feel less anxious or depressed after just a few weeks of therapy.¹ Headspace offers confidential support using coaching and online therapy — all delivered on an easy-to-use, convenient mobile app.

Explore different types of care to find the approach that fits you best. Headspace connects you with a licensed therapist and flexible sessions designed to support your goals. Personalized support is just a tap away. And remember, reaching out for help is a sign of strength, not weakness. We’re so proud of you for thinking about taking this step to improve your mental health and your life.



<sub>1. Based on follow-up assessments completed 6–16 weeks after starting care. Therapist rating reflects average post-session feedback from Headspace Therapy members.



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