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Whether you’re dealing with depression, anxiety, or just want to find some relief, figuring out which type of therapy works best can feel overwhelming. Words like psychodynamic therapy, CBT, or ACT (Acceptance and Commitment Therapy) might sound familiar, but what do they actually mean? They all refer to therapeutic modalities, or "styles" of therapy.
If you’ve ever been unsure which approach to take, you’re not alone. I’ve been a therapist for 15 years, and even after all of that time I've found myself confused at times and needing to turn to google for refreshers. Today, let’s break down some of the most common types of therapy, so you can feel more informed when choosing a therapist.
Therapeutic Modalities to Consider
1. Psychodynamic Therapy: Exploring Your Past
If you've ever heard anything about Sigmund Freud, you might recognize psychodymanic therapy. This type of therapy is all about digging into past experiences and understanding how they shape who you are today. If you’ve got unresolved issues from your past that keep showing up in your present, psychodynamic therapy might be worth exploring. It’s a deep dive, and while it’s not the fastest route, it can provide lasting insights. That being said, psychodynamic theory done poorly is a really good way to rehearse stories about how fundamentally broken you are while blaming it all on your parents.
2. Cognitive Behavioral Therapy (CBT): Changing Your Thinking
CBT is one of the most widely used approaches for managing anxiety, depression, and stress. It’s all about recognizing negative thought patterns and learning new ways to respond to them. If you’re looking for a practical, hands-on approach to improve your mental health, CBT is a strong choice. I’ve seen many people find relief through CBT’s structured exercises and goal-setting. I'll talk more about a really great form of CBT that goes even deeper called ACT in just a minute.
3. Solution-Focused Therapy: Quick Fixes
SFBT (Solution-Focused Brief Therapy) takes a different approach—it’s all about solutions rather than problems. Instead of diving into your past, it’s focused on what’s working now and how to do more of it. This is a great option if you’re looking for short-term therapy that aims to create quick, positive changes in your life.
4. Jungian Therapy: Integrating the Shadow
Jungian therapy has been gaining popularity recently, especially with the rise of #shadowwork trending on platforms like TikTok. The idea of shadow work comes from Carl Jung’s concept of the "shadow"—the parts of ourselves that we repress or deny. Jung believed that poor mental health was a result of trying to wall off pieces of ourselves and that our dreams could give us clues about the pieces of us that are trying to "get out". On the flip side, he believed if we could learn to accept those parts of ourselves that we'd originally cast aside, we'd be a lot happier. While it’s great to see people interested in exploring their deeper selves, social media shadow work seems to get it wrong so much of the time. Doing this effectively often requires the guidance of a skilled therapist. It’s not just about focusing on the negative, but understanding and accepting all parts of who you are.
5. Acceptance and Commitment Therapy (ACT): Living a Meaningful Life
ACT is a favorite of mine because it focuses on accepting life’s difficulties while still moving toward what truly matters. It’s not about fixing your thoughts or making them go away—it’s about learning to live with them in a way that lets you move forward. In so many ways, ACT blends coaching with therapy. It recognizes the faults with other models that might get us wrapped up in a diagnosis or symptom that we spend our lives trying to "fix" instead of allowing ourselves to just be imperfect and pursue a meanintful life anyway. ACT can be incredibly powerful for those struggling with anxiety or depression, as it combines mindfulness and value-driven action to help you create a more fulfilling life.
It Matters
Finding the right therapy modality can take a lot of trial and error but once you find what works, it can be life-changing. Whether you’re dealing with depression, anxiety, or just feeling stuck, understanding these approaches is the first step toward finding the help you need. In my experience , ACT often stands out because it helps people learn to live alongside their struggles while building something meaningful. But the right therapy for you might be different—what matters is finding the right fit.
If you’re ready to explore which therapeutic approach could help you the most, I’d love to talk. Reach out to schedule an introductory call today, and let’s get you on the path to the relief and happiness you deserve.
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