Hello, and welcome back to the Therapist Diaries!
In the last post we talked about how to find the right
therapist for you and how to walk away or switch it up if something didn’t feel
right. Today, we’re looking at the types of therapy because engaging in the
right modality is just as important as finding the right provider.
Sometimes clients come to therapy knowing exactly what they
want, sometimes they even seek out clinicians especially for that treatment
(this is usually the case with something like ART or EMDR) but more often than
not, clients come to therapy either expecting nothing but talk therapy or
having no clue what to expect at all.
The truth is that therapy is not one-size-fits-all. There
are many different approaches, or modalities, each with their own strengths,
applications, and quirks.
So, I’m going to unpack some of the most well-known therapy
modalities by looking at what they are, what they’re best used for, and a few
pros and cons of each. Think of this as a beginners’ guide to therapy
modalities.
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) emerged in the 1960s,
combining cognitive and behavioral approaches to treat various mental health
issues, with key contributions from figures like Aaron Beck and Albert Ellis. Most
commonly used for: Anxiety, depression, phobias, OCD, insomnia
CBT is the poster child of modern therapy. It focuses on the
link between thoughts, feelings, and behaviors. The idea? If you can change the
way you think, you can change the way you feel.
Pros: It’s structured, short term, and goal oriented,
teaches skills and rolls, evidenced based and supported by lots of
research
Cons: It can feel very surface level, especially those
looking to explore deeper emotional issues. It’s also very worksheet and
structured task heavy which not all clients like.
Psychodynamic Therapy
Psychodynamic Therapy is rooted in Sigmund Freud's theories.
This approach emphases the therapeutic relationship and the exploration of the
unconscious mind. It's best used for: Long-standing patterns, attachment
issues, self-exploration This therapy explores unconscious processes and
childhood experiences that shape current behavior. It's less about fixing and
more about understanding.
Pros: Deep, reflective, and insight driven. People like how
this therapy helps them make sense of long-standing emotional patterns.
Cons: This modality can be slow and open-ended and doesn't
offer immediate symptom relief which some people find frustrating.
EMDR (Eye Movement Desensitization and Reprocessing)
EMDR is a structured therapy that focuses on lessening the
distress associated with traumatic memories. It is best used to treat PTSD
and phobias. EMDR uses bilateral stimulation (like eye movements or tapping) to
help the brain reprocess traumatic memories so they no longer feel emotionally
charged.
Pros: Evidenced- based and highly effective. It also doesn’t
require talking in detail about the trauma.
Cons: Can leave the client feeling confused at first and
requires a trained EMDR therapist which can be harder to find and more
expensive.
Accelerated Resolution Therapy (ART)
ART is like EMDR’s younger, more streamlined cousin. It uses
eye movements and imagery rescripting to rapidly resolve distress tied to
specific memories. It is best used for: PTSD, grief, anxiety, depression, and
phobias. In ART clinicians state that client’s “keep the knowledge and lose the
pain” as clients remember their previous experience but often feel neutral or
more positive about it following treatment.
Pros: Fast and often effective in just 1-5 sessions, no part
of the trauma story has to be shared out loud, the majority of clients leave
the sessions feeling lighter.
Cons: Less common and so it can be difficult to find
therapists that offer it.
Internal Family Systems (IFS)
IFS focuses on the idea that the human mind is composed of
multiple sub-personalities or “parts”, each with its own perspective and role
within the individual’s internal system. IFS aims to help individuals
understand and harmonize these parts, promoting healing and self-leadership. It
helps people explore their inner “parts” like the anxious part, the angry part,
the inner critic etc. and helps build a compassionate connection to the Self. It’s best used for: trauma, self-esteem and
internal conflict.
Pros: Deep diving, healing and gentle, encourages
self-compassion and inner peace
Cons: Can feel abstract and requires openness to introspect and
a slower pace.
Dialectical Behavior Therapy (DBT)
DBT combines CBT with mindfulness, distress tolerance,
emotional regulation, and interpersonal skills. It is best used for emotional
dysregulation, self-harm, BDP, and intense mood swings.
Pros: Highly structured with a strong skill-building focus
and excellent for crisis management and emotion regulation
Cons: Time-intensive (often includes individual therapy,
group, and homework) and some people find the structure too rigid or clinical
Somatic Therapy
Somatic therapy focuses on how trauma and emotions live in
the body. Instead of just talking, you might breathe, move, or notice physical
sensations to process experiences. This method is best for trauma, chronic
stress, and treating disconnection from the body.
Pros: Body-centered and holistic, helps with issues talk
therapy can’t always reach
Cons: May feel unfamiliar or vulnerable if you’re not used
to body awareness and requires a skilled, trauma-informed practitioner
Narrative Therapy
This approach helps you rewrite the stories you’ve been
telling about yourself. It separates the person from the problem and centers
your strengths and values. This is best used for identity struggles, grief,
trauma, cultural/ systemic oppression.
Pros: Empowering and non-pathologizing, can be great for
exploring identify and meaning.
Cons: Can feel more philosophical than practical and some clients may want more direct guidance or symptom relief.
Play Therapy
Play therapy uses the natural language of children play to help them express thoughts and feelings they might not yet have words for. Through toys, games, art, and storytelling, therapists observe, reflect, and support children in processing their experiences. This is best for children aged 3-12 and can be used to treat trauma, anxiety, or behavioral challenges.
Pros: Developmentally appropriate and engaging for kids, Helps build trust and safety without pressure to "talk", Can lead to big emotional shifts through small symbolic actions
Cons: Less effective for teens and adults, Parents may not see visible results immediately (but change is happening under the surface!)
Animal-Assisted Therapy (AAT)
Animal-assisted therapy incorporates the presence of trained animals, like therapy dogs or horses, into the healing process. Whether it’s petting a calm dog during a session or engaging in structured equine activities, animals help foster connection, regulation, and trust. Best used for anxiety, PTSD, social difficulties, emotional regulation support.
Pros: Soothing and grounding for many client, Builds rapport quickly, especially with children and trauma survivors, Promotes emotional safety and nonverbal healing
Cons: Not suitable for people with allergies, fears, or cultural/religious concerns about animals, Requires specially trained animals and therapists with appropriate credentials. Can be expensive as most insurances do not fully cover.
So, which one is best for me?
So, here’s the thing, the best modality for your diagnosis
and/or treatment is the one that works for you and most clients benefit from a
mix. A good therapist will adapt to your needs, drawing from several approaches
to help you work through concerns now, from the past, and in the future. Don’t
be afraid to ask your therapist what modalities they use and why. Therapy is
your space. Your healing. Your pace.
If you’re curious about trying something new or just unsure
where to begin reach out. Whether it’s ART, CBT, or something in between, there is a path that fits.
Until next time- be kind to your mind.
—The Therapist Diaries
For professional inquiries please reach out to
georgina.m.lloyd@outlook.com
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