Which Type of Therapy is Right for You?

Oct 11, 2024

A middle-aged woman with curly dark hair and wearing an orange shirt sits at a table an smiles at her open laptop

There are A LOT of different types of therapy out there, so it can be tough to decide which type of therapy is right for you. While you don’t have to know exactly which type of therapy you need before you start (this is often something you choose in collaboration with your therapist during your first few sessions), having a general idea of which approach you’re looking for can help you narrow down your therapist search. Read on to learn more about the three types of therapy I primarily use in my work with clients: EMDR, ACT, and CBT.  

EMDR

Eye Movement Desensitization and Reprocessing (EMDR) is a structured, phased psychotherapy that uses some form of bilateral stimulation (eye movements, tactile, or auditory tones) to help people desensitize and reprocess disturbing memories. 

EMDR might be a good fit for you if:

  • You have specific, disturbing memories from childhood and/or adulthood that continue to impact how you think, feel, and behave in your daily life. 
  • You tend to have intense physical reactions in response to triggers (such as increased heart rate, muscle tension, feeling panicked) or have flashbacks or nightmares related to the event(s).  
  • Talking about your experience alone has not led to a reduction in your symptoms.

EMDR might not be a good fit for you if:

  • You prefer to verbally process your experiences. EMDR processing is an internal experience guided by the therapist. While your therapist will ask you to share the “headlines” of what you are experiencing during processing, EMDR does not involve as much talking as traditional therapy approaches.
  • You are unable to commit to attending therapy sessions at least every other week. EMDR is most effective when provided either weekly or biweekly, or during a therapy intensive.

What else should I know about EMDR?

  • EMDR can be provided through video sessions or in the office. 
  • When looking for an EMDR therapist, make sure they have completed at minimum EMDR basic training (sometimes referred to as level 1 and 2 training) through an EMDR International Association (EMDRIA) approved training provider. These therapists are referred to as EMDR trained. If you would like to work with a therapist who has advanced training in EMDR, look for a therapist who is EMDR Certified through EMDRIA. You can access a national directory of EMDR therapists through the Find an EMDR Therapist Directory. 

You can learn more about EMDR by visiting the EMDR International Association (EMDRIA) website.

ACT

Acceptance and Commitment Therapy (ACT) can help you learn how to live in alignment with your values and pursue your goals even if you’re experiencing pain and suffering. In ACT you will learn practical strategies you can use in your daily life to “unhook” from painful thoughts, feelings, and memories so they don’t have as much control over what you do. 

ACT might be a good fit for you if:

  • You want to increase self-awareness and be more intentional about choosing actions that align with who you want to be and what you want your life to be about.
  • You want to learn how to stop using avoidance to cope with tough feelings and situations.  
  • You want some tools to help you navigate a challenging life change.

ACT might not be a good fit for you if: 

  • You want to do a deep dive into processing and exploring experiences from your past.  ACT focuses primarily on the present and future.
  • You don’t like having therapy homework or don’t have the time for it. ACT works best when you consistently take time to practice the skills you learn in session in your daily life.

What else should I know about ACT?

You will not find a Certified ACT Therapist. Why? Unlike EMDR, there is no official training or certification process for therapists who want to use an ACT approach in their practice. This was an intentional decision by the Association of Contextual and Behavioral Science to ensure that ACT is open, accessible, and can be used flexibly. Therapists who utilize ACT learn to do so through continuing education courses, independent reading and learning, consultation with colleagues, and applying ACT strategies in their own lives!  

Curious about ACT? Check out this article to learn more.

CBT

Cognitive Behavioral Therapy (CBT) helps you build awareness of the connection between your thoughts, emotions, and behaviors. It’s based on the theory that if you change how you think and change what you do it will change how you feel. 

CBT might be a good fit for you if:

  • You want to change thoughts and behaviors that are getting in your way.
  • You want to gain insight into your core beliefs – what they are, how they developed, and how they influence how you view yourself, others, and the world.
  • You’re energized by the idea of having very specific therapy homework to complete: handouts, worksheets, behavioral experiments, etc.

CBT might not be a good fit for you if: 

  • You prefer a less goal-directed, more exploratory approach to therapy.
  • You don’t foresee having the motivation, interest, or time to complete any therapy homework.

What else should I know about CBT?

CBT and ACT have a lot of similarities. The primary difference is that in CBT you learn strategies to change the content of your thoughts (i.e. changing an irrational thought to a more rational thought), while in ACT you learn strategies to change your relationship to your thoughts and feelings (i.e. learn to accept that negative thoughts and uncomfortable feelings are normal and they don’t have to control what you do).

Interested in CBT? You can learn more about it here.

What do EMDR, ACT, and CBT all have in common?

With all three of  these approaches the therapist takes an active role in guiding the session and sharing education and skills that you can apply in your daily life. Interested in more than one approach? EMDR can be paired nicely with ACT or CBT to help you reach your goals. 

If you’re interested in trying EMDR, ACT, and/or CBT, I’m here to help. I’m and EMDR Certified Therapist (EMDRIA) and I specialize in helping high-performing adults work with their anxiety and perfectionism and lean into meaningful, values driven-lives. Schedule a free consultation to see if we are a good match.

This blog post isn’t intended as professional counseling or clinical advice. If you’re in need of support, please consider speaking to a professional to be evaluated.