Seven types of therapy for mental health to start healing

Mental health challenges vary. They can also change over time. You might be dealing with anxiety or trapped in a cycle of depression. You may be trying to manage unresolved grief or find yourself in unhealthy relationship patterns. Because mental health and behavioral struggles are so diverse, therapy can never be one-size-fits-all.

Different types of therapy for mental health are designed to:

• Help you identify and reframe unhealthy thoughts (cognitive behavioral therapy)
• Enhance your understanding of yourself (psychodynamic therapy)
• Strengthen your relationships (interpersonal therapy)
• Improve awareness and the mind-body connection (somatic work)

Choosing the right type of therapy for mental health problems means knowing what feels safe, sustainable, and helpful. Although there are many benefits of therapy, what matters most is finding a therapist you trust, since the relationship itself is often more important than the method you use. Studies show that the therapeutic alliance (which is another way of saying the bond between you and your therapist) is the number one predictor of outcome. It's even more influential than the type of therapy.

Despite the importance of the patient-provider relationship, you still need to find the right treatment based on your needs and goals. The best way to do this is to understand the specifics of each therapy type and learn what it targets.

#1 Cognitive behavioral therapy (CBT)

CBT focuses on identifying and changing unhelpful or unhealthy thought patterns and behaviors. It's one of the most widely researched and practiced forms of therapy. CBT's foundation is that what you think influences how you feel and act. For example, if you think, "I'll never succeed at that," CBT sessions help you reframe those thoughts into something healthier and more productive.

What the research shows:

According to research, CBT can be as effective in treating mild-to-moderate depression as taking antidepressants. Studies also suggest it can reduce the chance of relapse when you continue using the behavioral skills you learn.

Key features of CBT include:

• Highly structured format
• Time-limited (many people see results in just 12 to 20 sessions)
• A focus on coping skills
• Uses coping mechanisms like thought logs, exposure exercises, and problem-solving techniques
• Evidence-based and effective in treating conditions like anxiety, stress, depression, post-traumatic stress disorder (PTSD), and insomnia
  
  

#2 Psychodynamic therapy

Psychodynamic therapy is beneficial if you need to explore and uncover deeper roots. It looks at how early life experiences can create unconscious patterns that impact your behaviors and relationships today. It can also help you deal with unresolved memories that are causing current issues in your life.

What the research says:

Research shows that psychodynamic therapy can be an effective treatment for depression, somatic conditions, and personality disorders. You might use psychodynamic therapy if your goal is to understand why you feel or act a certain way. These types of sessions can be helpful if you want therapy to go beyond just learning how to manage symptoms.

Key features of psychodynamic therapy include:

• Less structured format
• Open-ended
• Very conversational
• Focus on insight and self-reflection
• Less focus on immediate symptom relief
• Generally long-term, although there are shorter versions
  
  

#3 Humanistic therapy

Humanistic therapy emphasizes personal growth and authenticity. The approach doesn't see you as a diagnosis, but as a whole and capable being. Humanistic therapists are empathetic to your experiences and situation and walk your journey with you, versus traditional therapy, where a therapist prescribes solutions.

What the research says:

Studies show humanistic therapies can offer lasting change. Research also notes they're effective modalities for treating trauma, improving relationships, and helping with psychosis, depression, and chronic health. Humanistic therapies are known to boost strength, self-esteem, and alignment with personal values. This can be a good option if you're looking for a warm and non-judgmental relationship instead of the typical patient-provider interaction.

Key features of humanistic therapy include:

• Personal growth and self-actualization
• Client-centered, non-directive approach
• Therapist acts as a guide, not an expert
• Authenticity
• Empathetic approach
• Holistic focus
• Present moment awareness

Subtypes of humanistic therapy:

• Person-centered therapy: Carl Rogers' model, which prioritizes unconditional positivity and empathy.
• Rogerian therapy: Client-centered therapy that recognizes that absorbing criticism can distort how you see yourself.
• Gestalt therapy: Focuses on being in the moment and integrating past experiences
  
  

#4 Dialectical behavior therapy (DBT)

Dialectical behavioral therapy (DBT) was initially created to treat patients with borderline personality disorder (BPD). Today, it's a lifeline for anyone who experiences intense emotions that they have trouble managing. DBT blends CBT strategies with mindfulness practices. This treatment provides a skill-based framework you can use throughout your life.

What the research says:

DBT is generally structured as a combined approach that uses both individual therapy and group therapy sessions. According to studies, this treatment can effectively reduce self-harm tendencies and suicidal behavior. It's also been shown to reduce hospitalization. DBT can be adapted for adolescents, treat substance use disorder, and help with chronic emotional dysregulation.

Key features of DBT include:

• Build relationship skills
• Distress tolerance
• Emotion regulation skills, like learning to pause before reacting
• Teaches self-soothing
• Interpersonal effectiveness, such as boundary setting or learning to express needs without creating conflict
  
  

#5 Acceptance and commitment therapy (ACT)

Acceptance and commitment therapy (ACT) takes a slightly different approach from other therapeutic treatment formats. Rather than trying to change your thoughts and feelings, it encourages you to try to relate to them differently. The goal for ACT isn't to completely eliminate discomfort, but to teach you how to be open and self-compassionate. It helps you move toward making meaningful and healthy life choices.

What the research says:

Research supports the use of ACT for anxiety, depression, obsessive-compulsive disorder (OCD), psychosis, and chronic pain. It can be especially beneficial if you're exhausted from dealing with your symptoms.

Key features of ACT:

• Uses mindfulness to observe your thoughts and emotions instead of fighting them
• Accepting difficult emotions
• Clarifying values
• Committing to making choices that best align with values
• Focus on personal growth and change
• Emphasis on flexible thinking instead of rigid avoidance
  
  

#6 Somatic and body-based therapies

Your emotional life isn't just what's in your mind. Somatic and body-based therapies recognize that you store feelings, trauma, and experiences throughout your body. Using movement, breathwork, and body awareness, somatic therapy sessions help you tune into physical sensations. You'll be able to better understand how events from your past may still be living in your nervous system.

What the research says:

Research highlights the benefits of somatic approaches in treating trauma, including post-traumatic stress disorder (PTSD). They can reduce hyperarousal and support emotional regulation, which can be ideal if you feel disconnected from your body or are overwhelmed by traditional talk therapy.

Key features of somatic and body-based therapies:

• Focuses on body awareness and sensations
• Uses movement, breath work, and touch
• Addresses stored trauma
• Improves the mind-body connection
• Regulates your nervous system response

Examples of somatic therapies:

• Somatic experiencing
• Sensorimotor psychotherapy
• Accelerated experiential dynamic psychotherapy (AEDP)
• Eye movement desensitization and reprocessing (EMDR)
• Yoga therapy
  
  

#7 Interpersonal therapy (IPT)

Interpersonal therapy (IPT) doesn't focus on thoughts and unconscious drives. It emphasizes the quality of your relationships and how you communicate. Goals of IPT include learning to navigate grief or major life transitions, like divorce or retirement. It also focuses on improving communication skills to reduce conflict in your life. IPT can also help you build strong support networks.

What the research says:

IPT studies show it's effective for depression and mood disorders. In some cases, research found that the effects can be comparable to or better than medication. It can be an excellent approach if you struggle with isolation, conflict, or coming to terms with significant life changes.

Key features of IPT:

• Structured
• Time-limited (12 to 16 weeks)
• Focus on improving interpersonal relationships
• Enhance communication skills
• Targets four key areas:
  • Grief
  • Role dispute
  • Role transition
  • Interpersonal challenges
• Emphasizes here and now versus past or childhood events
• Increases social support
• Phased approach that includes:
  • Initial assessment
  • Focused middle work
  • Termination
• Often used when treating depression or relationship-related distress

Choosing the right therapy can be overwhelming, especially if you don't know what you're looking for. Keep in mind that there's no "perfect" or "best" type of therapy. It's common to experiment, and changing your approach is normal. Trial and error is part of the process, and taking the first step is the most crucial part. If you're wondering if therapy is working, or if you meet your goals and want to change modalities, you always can.

To help you choose:

• Think about your goals: Do you want symptom relief? Are you looking to increase self-awareness? Do you want to improve your relationships or self-esteem?
• Reflect on your preferences and comfort level: Do you thrive in a structured environment (like CBT offers) or do open-ended interactions feel more natural (you can try humanistic therapy).
• Think about the role your body plays: If physical stress or trauma is an issue, somatic approaches can be beneficial.
• Find a therapist you trust: The bond you create with your therapist is often more important than the therapeutic modality you use.

Headspace understands that you can't take a standardized approach when it comes to mental healthcare. That's why we offer several options for care, including:

• Licensed therapists: Our trained, experienced mental health professionals use a variety of evidence-based types of therapy for mental health, such as CBT, psychodynamic, ACT, DBT-informed therapy, and more.
• In-app mindfulness tools: We believe in a whole-person approach to mental health. That's why our mental wellness app offers mindfulness tools that complement therapy. Use Headspace to learn breathing exercises, guided meditations, and journaling to deepen insights between sessions. You can also find Ebb, our AI mental health companion, who helps unpack what's on your mind and sends personalized resources at any time.
• Support over time: Whether you're at the beginning of your healing journey or looking for a new approach, our resources are designed to evolve with your needs.

It doesn't matter if you're seeking clarity, connection, or coping skills. Headspace has a path for you.

Mental health isn't a one-time effort-it's an ongoing process. We're here to support you at every step. With Headspace, help is always within reach, no matter where your journey begins.

Reach out today to learn more about online therapy and the other resources Headspace offers. No matter what type of therapy for mental health problems or support you need, we can help you start living your life to the fullest by offering mental healthcare for every moment.

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