Therapy

A gentle, practical guide to different types of therapy — because finding the right support matters.

Think of therapy as a compass, not a map. These approaches are tools; the most important part is the trusting connection you build with a therapist.

Thoughts & behaviors
CBT
Cognitive Behavioral Therapy — practical & skill‑based. It shows how thoughts, feelings, and actions connect. Changing unhelpful thought patterns shifts emotions & behavior.
what to expect: Short‑term, structured sessions with “homework” (journaling, trying new behaviors) between visits.
best for
anxietydepressionphobiaspanicinsomnia
DBT
Dialectical Behavior Therapy — for intense emotions. Teaches mindfulness, distress tolerance, emotion regulation & relationship skills to navigate life without overwhelm.
what to expect: Often group + individual; very skills‑focused. You learn to ride the wave of strong feelings.
best for
emotional swingsself‑harmborderline PDchronic emptiness
ACT
Acceptance & Commitment Therapy — instead of fighting hard feelings, accept them as part of life. Clarify your values and take committed action, even when discomfort shows up.
what to expect: Mindfulness, exploring what truly matters to you, and changing your relationship with thoughts.
best for
depressionanxietychronic painOCD
Depth & relationships
Psychodynamic therapy
Explores how past experiences (especially early life) create hidden patterns we repeat. By uncovering these, you gain self‑awareness and break free from old cycles.
what to expect: Focus on relationships, recurring themes, and the therapeutic relationship itself as a mirror for patterns.
best for
long‑standing patternsrelationship issuesidentity strugglesfeeling "stuck"
Body & trauma healing
EMDR
Eye Movement Desensitization and Reprocessing — helps the brain “unstick” traumatic memories. Bilateral stimulation (eye movements or taps) allows processing without reliving distress.
what to expect: You don’t have to describe trauma in detail. Gentle guidance to let the brain heal naturally.
best for
PTSDtraumadistressing life eventsanxiety after trauma
Somatic therapy
Mind‑body connection — trauma and stress live in the body. By noticing physical sensations (tightness, numbness) and releasing them, emotional pain softens.
what to expect: Gentle awareness of body feelings, breath, or movement. Less talking, more felt sense.
best for
traumachronic stressfeeling disconnectedanxiety
Relationships & systems
Couples therapy
Focuses on the relationship, not “who’s right”. Helps break negative cycles, rebuild trust, and improve communication (Gottman Method, Emotionally Focused Therapy).
what to expect: Safe conversations, learning to repair after conflict, reconnecting with what matters.
best for
communication breakdowninfidelity recoverydisconnectionpremarital prep
Family systems therapy
Views challenges within the whole family unit. Understands that individual struggles are connected to family dynamics, roles, and inherited patterns.
what to expect: Often multiple family members attend. Explores how each person influences the system.
best for
family conflictparenting strugglesaddiction impactgenerational patterns
How to find what’s right for you

Trust the connection

Therapy works best when you feel safe and heard. Don’t hesitate to try a different therapist if it doesn’t click — the relationship matters most.

Start simple

If you’re new, CBT or psychodynamic therapy are great entry points. Your therapist can guide you toward specialists later.

Match your goal

Trauma? EMDR or somatic therapy. Intense emotions? DBT. Relationship struggles? Couples or family therapy. Follow your needs.

No matter the type, the bravest step is reaching out. You deserve support, exactly as you are.
Most therapists blend approaches — you’re not locked into one.
Healing isn’t linear, and every path is unique.