Types of Therapy Explained: CBT, DBT, EMDR and More

Why the Type of Therapy Matters

Therapy isn't one-size-fits-all. Different approaches work better for different concerns, personalities, and goals. Understanding the main types helps you have a more informed conversation with a therapist and increases the likelihood of finding a good fit quickly.

Here are the most widely used, evidence-based therapy types available online today.

Cognitive Behavioral Therapy (CBT)

Best for: Anxiety, depression, OCD, phobias, PTSD, eating disorders

CBT is the most researched form of psychotherapy in existence, with thousands of clinical trials supporting its effectiveness. It's based on the idea that our thoughts, feelings, and behaviors are interconnected — and that changing unhelpful thought patterns can improve how we feel and act.

In CBT, you and your therapist identify distorted or unhelpful thinking ("I'm a failure," "Nothing will ever improve") and practice replacing it with more accurate, balanced thoughts. You'll often have "homework" between sessions — keeping thought journals, testing assumptions, or practicing new behaviors.

CBT is typically short-term: 12–20 sessions for many conditions.

Dialectical Behavior Therapy (DBT)

Best for: Borderline personality disorder, self-harm, intense emotions, relationship difficulties, eating disorders

DBT was developed by psychologist Marsha Linehan as a modification of CBT for people who experience emotions very intensely. "Dialectical" refers to balancing acceptance (of yourself as you are) with change (working toward who you want to be).

DBT focuses on four core skill sets: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. It's often delivered in a combination of individual therapy and group skills training.

Psychodynamic Therapy

Best for: Depression, relationship patterns, identity issues, long-standing emotional difficulties

Psychodynamic therapy explores how unconscious patterns, early experiences, and past relationships influence your current thoughts, feelings, and behavior. Unlike CBT, it tends to be less structured and more exploratory — the goal is insight and self-understanding.

It's often longer-term than CBT and particularly useful for people who feel "stuck" in repeating patterns they don't fully understand.

EMDR (Eye Movement Desensitization and Reprocessing)

Best for: PTSD, trauma, phobias, anxiety

EMDR is a structured trauma therapy that uses bilateral stimulation (typically eye movements following a therapist's finger, or tapping) while you recall distressing memories. It sounds unusual, but the evidence base is strong — it's recognized by the WHO, APA, and US Department of Veterans Affairs as a frontline trauma treatment.

EMDR works by helping the brain reprocess traumatic memories so they lose their emotional intensity. Many people see significant results in fewer sessions than traditional talk therapy for trauma.

Acceptance and Commitment Therapy (ACT)

Best for: Anxiety, depression, chronic pain, OCD, stress

ACT (pronounced like the word "act") focuses on accepting difficult thoughts and feelings rather than fighting them, while committing to actions that align with your values. Instead of trying to eliminate anxiety, you learn to hold it differently so it has less power over your behavior.

ACT is evidence-based and particularly effective for people who find that "fighting" their thoughts or feelings makes them worse.

Person-Centered Therapy (Humanistic)

Best for: Self-esteem, personal growth, life transitions, grief

Developed by Carl Rogers, person-centered therapy provides a non-judgmental, empathic space where you explore your own thoughts and feelings at your own pace. The therapist doesn't direct or instruct — they create conditions for self-understanding and growth.

It's less structured than CBT and often used for personal development, life transitions, and building self-compassion rather than treating specific disorders.

Couples / Relationship Therapy

Best for: Relationship difficulties, communication problems, infidelity recovery, pre-marital counseling

Couples therapy works with two partners together, guided by a therapist trained in relationship dynamics. The most evidence-based approach is the Gottman Method, developed from decades of research on what makes relationships succeed or fail.

Couples therapy is available online and is often more accessible than in-person since both partners can join from wherever they are.

How to Choose the Right Type of Therapy

You don't need to figure this out alone. When you start with a therapist, they will assess your concerns and recommend an approach. But here's a rough guide:

• Anxiety or depression: Start with CBT
• Trauma or PTSD: Look for EMDR or trauma-focused CBT
• Intense emotions or self-harm history: DBT
• Relationship patterns: Psychodynamic or ACT
• Personal growth, no specific diagnosis: Person-centered
• Relationship problems with a partner: Couples/Gottman therapy

The therapists at Shemesh Wellness are trained in multiple modalities and will recommend the right approach based on your individual needs during your first consultation.

Related Guides

• What is Online Therapy?
• Online Therapy for Anxiety
• Online Therapy for Depression
• How to Find Affordable Therapy