Types of Therapy: Your Complete Guide to Choosing the Right Approach
Therapy types refer to the treatment approach (like cognitive behavioral therapy, psychoanalysis, or humanistic therapy), while therapy modes describe the delivery format (individual, group, couples, or online). The most effective treatment depends on your specific mental health needs, goals, and personal preferences. Most licensed therapists use multiple approaches tailored to each client's situation.
Choosing the right therapy can feel overwhelming when you're already dealing with stress, anxiety, depression, or other mental health challenges. With hundreds of therapy types available and different ways to receive treatment, how do you know where to start?
The good news is that therapy isn't one-size-fits-all. Understanding the main approaches and delivery formats helps you make an informed decision about your mental health care. Whether you're seeking treatment for yourself or exploring a career in mental health counseling, this guide breaks down everything you need to know.
This article explains the difference between therapy modes and types, covers the main therapeutic approaches used today, and provides practical guidance for choosing the right fit for your needs or career goals.
Table of Contents
Understanding Therapy: Modes vs. Types
Before diving into specific options, it's essential to understand the difference between therapy modes and therapy types. These terms are often used interchangeably, but they describe different aspects of mental health treatment.
Therapy modes refer to the setting or format in which therapy is delivered. This includes individual sessions, group sessions, couples counseling, family therapy, or online therapy. The mode determines who participates and how the treatment is conducted.
Therapy types describe the therapeutic approach or technique used during treatment. Examples include cognitive behavioral therapy (CBT), psychoanalysis, humanistic therapy, and dialectical behavior therapy (DBT). The type reflects the theoretical framework and methods the therapist uses.
Think of it this way: the mode is the "how" and "with whom," while the type is the "what" and "why." You might receive CBT (type) in an individual session (mode), or participate in group therapy (mode) using a humanistic approach (type). Understanding both helps you find the right combination for your situation.
Therapy Modes: How Therapy Is Delivered
The way therapy is delivered can significantly impact your experience and results. Here are the main modes of treatment available in 2025.
Individual Therapy
Individual therapy, also called psychotherapy or counseling, involves one-on-one sessions between you and a licensed mental health professional. This is the most common therapy mode and what most people envision when they think about therapy.
Individual therapy works well when you need personalized attention for issues like anxiety, depression, trauma, or life transitions. The private setting allows you to explore personal challenges without worrying about others' judgments. Sessions typically last 45-60 minutes and occur weekly or biweekly.
This mode is ideal if you prefer privacy, need to work through personal trauma, or want to focus intensely on individual patterns and behaviors.
Group Therapy
Group therapy brings together several people (usually 5-15) who share similar challenges or goals. A licensed therapist facilitates the sessions, creating a supportive environment where members can share experiences and learn from each other.
Group therapy is commonly used for substance abuse recovery, grief support, social anxiety, and chronic illness management. The shared experience reduces isolation and provides multiple perspectives on common challenges.
Many therapists recommend combining group therapy with individual sessions. This approach gives you both personalized attention and peer support.
Couples and Family Therapy
Marriage counseling and family therapy focus on relationship dynamics rather than individual issues. These sessions include two or more people working together to improve communication, resolve conflicts, and strengthen bonds.
Couples therapy doesn't only apply to romantic relationships. Roommates, business partners, parents and adult children, and siblings can all benefit from this mode. The goal is to improve the relationship itself, not fix one person.
Family therapy addresses how family members interact and affect each other's mental health. It's beneficial when one family member's issue impacts everyone, such as a child's behavioral problems or a parent's addiction.
Online Therapy and Teletherapy
Online therapy has become increasingly popular, especially since 2020. Teletherapy uses video calls, phone sessions, or messaging platforms to deliver mental health treatment remotely. This mode offers the same therapeutic approaches as in-person therapy but with added convenience and accessibility.
Research shows that online therapy is just as effective as in-person treatment for many conditions, including anxiety, depression, and PTSD. It's particularly beneficial if you live in rural areas, have mobility challenges, or prefer the comfort of your own space.
Most insurance plans now cover teletherapy, and many therapists offer hybrid options combining in-person and online sessions.
| Therapy Mode | Best For | Typical Duration | Cost Range |
|---|---|---|---|
| Individual | Personal issues, trauma, anxiety, depression | 45-60 min sessions | $100-$250 per session |
| Group | Shared experiences, peer support, and social skills | 60-90 min sessions | $40-$80 per session |
| Couples/Family | Relationship conflicts, communication issues | 60-90 min sessions | $150-$300 per session |
| Online | Convenience, accessibility, and schedule flexibility | 30-60 min sessions | $60-$150 per session |
Main Types of Therapy: Approaches Explained
While there are over 400 identified therapy types, most fall into a few major categories based on their theoretical approach. Here are the most common and evidence-based types you'll encounter.
Evidence-Based Behavioral Therapies
Behavioral therapies focus on changing problematic behaviors and thought patterns. These approaches are well-researched and widely used for various mental health conditions.
Cognitive Behavioral Therapy (CBT) is the most popular and researched type of therapy. CBT helps you identify negative thought patterns and replace them with healthier ones. It's highly effective for anxiety, depression, PTSD, eating disorders, and OCD. Sessions are structured with specific goals and homework assignments.
Dialectical Behavior Therapy (DBT) combines CBT with mindfulness techniques. Initially developed for borderline personality disorder, DBT now treats various conditions involving emotional regulation. It teaches skills for managing intense emotions, improving relationships, and tolerating distress.
Exposure Therapy gradually exposes you to feared situations or objects in a safe, controlled way. It's the gold standard treatment for phobias, PTSD, and anxiety disorders. The exposure can be real (in vivo), imagined, or virtual reality-based.
Psychodynamic and Psychoanalytic Therapies
Psychoanalysis and psychodynamic therapy explore how unconscious thoughts and past experiences shape current behavior. Sigmund Freud founded these approaches, and they have evolved significantly since then.
Psychodynamic therapy examines relationship patterns, defense mechanisms, and unresolved conflicts from childhood. It's typically longer-term than CBT and focuses on insight and self-awareness rather than specific behavior changes.
This approach works well for persistent depression, relationship problems, and personality issues. It requires commitment to ongoing sessions, sometimes over several years.
Humanistic and Person-Centered Therapies
Humanistic therapies emphasize personal growth, self-actualization, and the belief that people have an innate drive toward positive change. These approaches focus on your current experience rather than past traumas or unconscious processes.
Person-Centered Therapy, developed by Carl Rogers, creates a non-judgmental environment where you lead the conversation. The therapist provides unconditional positive regard while you explore your feelings and build self-awareness.
Gestalt Therapy focuses on present-moment awareness and personal responsibility. It uses creative techniques like role-playing and empty chair exercises to help you understand your emotions and behaviors.
Humanistic approaches work well for self-esteem issues, relationship problems, and existential concerns. They're less structured than CBT but highly effective for personal growth.
Integrative and Holistic Approaches
Many modern therapists use integrative approaches, combining techniques from multiple therapy types based on your specific needs. This flexible method adapts to what works best for you rather than following one rigid model.
Acceptance and Commitment Therapy (ACT) blends CBT, mindfulness, and behavioral techniques. It helps you accept difficult emotions rather than fighting them while taking action toward valued goals.
Emotion-Focused Therapy (EFT) helps you understand and transform emotional responses, particularly in relationships. It's especially effective for couples therapy and attachment issues.
Specialized and Creative Therapies
Some therapy types use specific modalities beyond traditional talk therapy.
Art Therapy uses creative expression through drawing, painting, or sculpture to explore emotions and experiences. It's beneficial for trauma survivors, children, and people who struggle to verbalize feelings.
Music Therapy incorporates musical elements to address physical, emotional, cognitive, and social needs. Certified music therapists use listening, singing, playing instruments, and songwriting as therapeutic tools.
EMDR (Eye Movement Desensitization and Reprocessing) treats trauma and PTSD through bilateral stimulation while processing traumatic memories. It's one of the most effective trauma treatments available.
| Therapy Type | Main Focus | Best For | Typical Duration | Research Support |
|---|---|---|---|---|
| CBT | Thought patterns & behaviors | Anxiety, depression, OCD, phobias | 12-20 sessions | Extensive |
| DBT | Emotional regulation | BPD, emotional dysregulation, self-harm | 6 months-1 year | Strong |
| Psychodynamic | Unconscious patterns | Chronic depression, personality issues | 1-2+ years | Moderate |
| Person-Centered | Self-actualization | Self-esteem, personal growth | Variable | Moderate |
| EMDR | Trauma processing | PTSD, trauma, phobias | 6-12 sessions | Strong |
How to Choose the Right Therapy
Selecting the right therapy type and mode doesn't have to be complicated. Here's a practical approach to making your decision.
Consider Your Goals and Needs
Start by identifying what you want to accomplish. Are you dealing with a specific symptom like panic attacks? Do you want to improve relationships? Are you seeking personal growth and self-understanding?
For specific symptoms and short-term relief, evidence-based behavioral therapies like CBT typically work fastest. For deeper self-exploration and long-term personality change, psychodynamic or humanistic approaches may be better fits.
Match Therapy to Your Situation
Different conditions respond better to certain therapy types:
- Anxiety and panic disorders: CBT, exposure therapy, ACT
- Depression: CBT, psychodynamic therapy, IPT (Interpersonal Therapy)
- PTSD and trauma: EMDR, prolonged exposure therapy, trauma-focused CBT
- Relationship issues: Couples therapy, EFT, family systems therapy
- Substance abuse: Group therapy, DBT, motivational interviewing
- Eating disorders: CBT, DBT, family-based therapy
Questions to Ask Potential Therapists
When interviewing therapists, ask these critical questions:
- What therapeutic approaches do you use, and why?
- Have you treated people with my specific concern before?
- How do you measure progress in therapy?
- What should I expect in terms of timeline and frequency?
- Do you accept my insurance, or what are your fees?
- Are you licensed, and what credentials do you hold?
Don't settle for the first therapist you meet. The therapeutic relationship is crucial for success, and it's okay to try a few different therapists before committing.
Trust Your Instincts
Research shows that the strength of the therapeutic relationship matters more than the specific therapy type. If you don't feel comfortable with a therapist after 2-3 sessions, it's worth trying someone else.
You should feel heard, respected, and safe during sessions. A good therapist won't judge you and will adapt their approach to your needs.
What to Expect in Therapy
If you've never been to therapy before, knowing what to expect can reduce anxiety about starting treatment.
The First Session
Your first session, called an intake or assessment, typically involves the therapist asking about your history, current concerns, and goals. You'll discuss symptoms, family background, past treatment, and what brought you to therapy now.
This session is also your chance to interview the therapist. Ask about their approach, experience with your concerns, and what you can expect going forward. Many therapists offer a free 15-minute consultation before scheduling the first session.
Typical Timeline and Progress
Therapy timelines vary widely depending on your goals and the approach used. Some people see improvement in 6-12 weeks with focused CBT for specific issues. Others work with a therapist for months or years on deeper personality work.
Most therapists recommend starting with weekly sessions. As you progress, you might reduce frequency to biweekly or monthly sessions. Expect the first few sessions to feel awkward as you build trust and rapport.
Cost and Insurance Considerations
Therapy costs vary by location, therapist credentials, and session length. Individual therapy typically ranges from $100-$250 per session. Many insurance plans cover mental health treatment with a copay, though coverage varies.
If cost is a barrier, consider these options:
- Check if your employer offers an Employee Assistance Program (EAP) with free sessions
- Look for community mental health centers with sliding-scale fees
- Ask about reduced rates for students or those with financial hardship
- Consider online therapy platforms, which often cost less than in-person treatment
- Contact university training clinics where supervised graduate students provide lower-cost therapy
Careers in Therapy
If you're passionate about helping others with mental health challenges, several career paths allow you to provide therapy professionally.
Mental Health Counselor
Mental health counselors provide therapy for various issues, including anxiety, depression, relationship problems, and life transitions. They work in private practices, hospitals, schools, substance abuse centers, and community mental health clinics.
To become a mental health counselor, you'll need:
- Master's degree in counseling or a related field (typically 2-3 years)
- 2,000-4,000 hours of supervised clinical experience (varies by state)
- State licensure as a Licensed Professional Counselor (LPC) or Licensed Mental Health Counselor (LMHC)
- Passing score on the National Counselor Examination (NCE) or state-specific exam
According to the Bureau of Labor Statistics, mental health counselors earned a median annual salary of $59,190 in May 2024. Entry-level counselors earn around $39,090, while experienced professionals can make $98,210 or more. The field is growing rapidly, with employment projected to increase 18% through 2032, much faster than average for all occupations.
Marriage and Family Therapist
Marriage and family therapists (MFTs) specialize in relationship and family dynamics. They help couples improve communication, resolve conflicts, and strengthen their bonds. MFTs also work with families navigating challenges like divorce, blended families, or a child's behavioral issues.
MFT requirements include:
- Master's degree in marriage and family therapy or related field
- 1,000-4,000 hours of supervised clinical experience (varies by state)
- State licensure as an LMFT (Licensed Marriage and Family Therapist)
- Passing score on the national MFT exam
MFTs earned a median salary of $63,780 annually in May 2024. Entry-level positions start around $42,610, while experienced MFTs can earn $111,610 or more. This career path offers flexibility to work in private practice, hospitals, schools, or community agencies.
Other Therapy Career Paths
Additional careers in therapy include:
- Clinical Psychologist: Requires a doctoral degree (PhD or PsyD) but offers the highest earning potential and most diagnostic authority
- Clinical Social Worker: A master's-level profession focused on connecting clients with resources while providing therapy
- Pastoral Counselor: Integrates spiritual and religious perspectives into mental health treatment
- Substance Abuse Counselor: Specializes in addiction treatment and recovery support
- Art Therapist: Uses creative expression as a therapeutic tool
| Career | Degree Required | Median Salary (2024) | Job Outlook |
|---|---|---|---|
| Mental Health Counselor | Master's | $59,190 | +18% (Much faster than average) |
| Marriage & Family Therapist | Master's | $63,780 | +15% (Much faster than average) |
| Clinical Psychologist | Doctoral (PhD/PsyD) | $96,100 | +6% (Faster than average) |
| Clinical Social Worker | Master's (MSW) | $58,380 | +7% (Faster than average) |
Psychotherapy Types
Frequently Asked Questions
What's the difference between a therapist, psychologist, and psychiatrist?
A therapist is a general term for anyone providing mental health treatment. Psychologists have doctoral degrees (PhD or PsyD) and can diagnose conditions and conduct psychological testing. Psychiatrists are medical doctors who can prescribe medication. Many therapists are licensed counselors or social workers with master's degrees.
How do I know if therapy is working?
Signs therapy is working include: reduced symptoms, improved coping skills, better relationships, increased self-awareness, and progress toward your goals. Most people notice some improvement within 4-6 sessions, though deeper work takes longer. Discuss progress regularly with your therapist.
Is online therapy as effective as in-person therapy?
Research shows online therapy is equally effective as in-person treatment for most conditions, including depression, anxiety, and PTSD. The key factors are the therapist's skills and your engagement in treatment, not the delivery format. Some people prefer online therapy's convenience and privacy.
How long does therapy typically last?
Therapy duration varies widely. Brief, focused treatments like CBT for specific phobias might take 6-12 sessions. Treatment for chronic depression or trauma might continue for months or years. Some people work with a therapist long-term for ongoing support and personal growth.
What if I don't like my therapist?
The therapeutic relationship is crucial for success. If you don't feel comfortable after 2-3 sessions, it's entirely appropriate to try a different therapist. Most good therapists won't take it personally and may even help you find a better match.
Do I need a referral to see a therapist?
Most therapists don't require referrals, though your insurance plan might need one for coverage. You can typically call therapists directly to schedule an appointment. Some people ask their primary care doctor for recommendations.
Can I use different types of therapy at the same time?
Yes, many people combine different types of therapy or modes. You might do individual CBT while also attending a support group, or work with a therapist who integrates multiple approaches. Always inform all providers about your other treatments to ensure coordinated care.
How much does therapy cost without insurance?
Without insurance, individual therapy typically costs $100-$250 per session. Group therapy is usually $40-$80 per session. Many therapists offer sliding-scale fees based on income. Community mental health centers, university training clinics, and online platforms may provide more affordable options.
Key Takeaways
- Therapy modes vs. types: Modes describe how therapy is delivered (individual, group, couples, online), while types refer to the therapeutic approach (CBT, psychodynamic, humanistic).
- Evidence-based approaches work: Cognitive behavioral therapy, DBT, exposure therapy, and EMDR have strong research support for treating specific conditions like anxiety, depression, PTSD, and phobias.
- The relationship matters most: A strong therapeutic alliance predicts success better than the specific therapy type. Don't hesitate to try different therapists until you find the right fit.
- Different therapies for different needs: Match your therapy choice to your goals. Brief, symptom-focused treatments work for specific issues, while longer-term approaches help with personality change and deep self-exploration.
- Therapy careers are growing: Mental health counselors earn a median salary of $59,190, while marriage and family therapists earn $63,780. Both fields are growing much faster than average, with strong job outlooks through 2032.
Ready to Start Your Career in Mental Health?
Explore accredited counseling and therapy degree programs that can prepare you for a rewarding career helping others. Compare programs, specializations, and licensure pathways to find the right fit for your goals.
2024 US Bureau of Labor Statistics salary figures and job growth projections for Substance Abuse, Behavioral Health and Mental Health Counselors; Marriage & Family Therapists; and Clinical and Counseling Psychologists, Industrial-Organizational Psychologists, School Psychologists, Psychologists-All Other are based on state and national data, not school-specific information. Conditions in your area may vary. Data accessed October 2025.
