A Quick Guide to Types of Therapy: Which One is Right for You?
A brief guide to some common types of therapy and who they can be especially beneficial for.
Therapy can be an invaluable tool for personal growth, emotional healing, and support during difficult times. With so many types of therapy available, it can be helpful to understand the basics of each to determine which one might be the best fit for your needs. Here’s a brief guide to some common types of therapy and who they can be especially beneficial for. Please note this is for educational purposes only and should not be considered medical advice.
1. Cognitive Behavioral Therapy (CBT)
What it is: CBT is a goal-oriented therapy that focuses on identifying and changing negative thought patterns and behaviors. Helpful for: Individuals dealing with anxiety, depression, phobias, or obsessive-compulsive behaviors. CBT is evidence-based and practical and often provides tools to cope with specific challenges.
2. Dialectical Behavior Therapy (DBT)
What it is: Originally developed for individuals with borderline personality disorder, DBT combines CBT techniques with mindfulness practices to improve emotional regulation. Helpful for: People who experience intense emotions, have difficulty in relationships or struggle with self-destructive behaviors. DBT is often recommended for those dealing with borderline personality disorder, mood disorders, or trauma.
3. Psychodynamic Therapy
What it is: This form of therapy explores unconscious thoughts and feelings, often examining past experiences to understand current behavior patterns. Helpful for: Those who want to gain insight into long-standing patterns, relationship issues, or unresolved past conflicts. It’s particularly beneficial for individuals who wish to understand the root causes of their emotions and behaviors.
4. Humanistic Therapy
What it is: Humanistic therapy is client-centered and focuses on self-growth and self-acceptance, emphasizing empathy and the therapeutic relationship. Helpful for: Individuals who feel disconnected from themselves or are seeking personal fulfillment and growth. It’s also beneficial for those exploring self-esteem, identity, or life transitions.
5. Narrative Therapy
What it is: Narrative therapy empowers individuals to view themselves as separate from their problems by framing experiences as part of their “life story.” Helpful for: People facing identity challenges, trauma, or difficult life transitions. Narrative therapy helps clients reframe their personal narratives, emphasizing strengths and resilience rather than problems, to find meaning and purpose.
6. Family Therapy
What it is: Family therapy addresses dynamics within families, helping members improve communication, resolve conflicts, and understand each other better. Helpful for: Families dealing with conflicts, communication challenges, or significant life changes, such as divorce, loss, or a family member struggling with addiction or mental health issues.
7. Group Therapy
What it is: In a group setting and under the guidance of a therapist, participants share their experiences with others who have similar challenges. Group therapy offers a sense of belonging and shared understanding. Helpful for: People looking for community support while working through common issues such as grief, addiction, or social anxiety.
8. Eye Movement Desensitization and Reprocessing (EMDR)
What it is: EMDR uses guided eye movements to help individuals process traumatic memories and reduce their emotional impact. Helpful for: Those who have experienced trauma or PTSD. EMDR is known for helping people reprocess traumatic memories in a way that lessens their power.
9. Play Therapy
What it is: Play therapy is typically used with children and uses toys, games, and creative activities to help them express emotions and work through challenges. It provides a safe space for kids to explore feelings in a nonverbal way. Helpful for: Children dealing with emotional or behavioral issues, trauma, or difficulty expressing themselves.
10. Mindfulness-Based Therapy
What it is: This therapy incorporates mindfulness practices, helping individuals become more present and aware of their thoughts and emotions. Helpful for: People dealing with stress, anxiety, depression, or those who want to build a greater sense of inner peace. It’s also valuable for managing chronic pain and increasing self-awareness.
11. Solution-Focused Brief Therapy (SFBT)
What it is: SFBT focuses on setting achievable goals and finding solutions rather than delving deeply into past issues. Helpful for: Individuals who want to address specific problems quickly, such as work stress, relationship challenges, or life transitions.
Which Therapy is Right for You?
Choosing the right therapy type depends on your needs, goals, and preferences. Some people may benefit from a combination of therapies, while others may find one specific approach fits them best. Many therapists are trained in multiple methods and can help tailor a treatment plan that aligns with your personal goals. You should consult with your therapist to determine which of these may be best for you. Therapy is a journey, and finding the right approach can open doors to meaningful growth and healing.
25 Self-Care Ideas: For When You Need a Pick-Me-Up
Let’s talk about this buzzy word.
In today’s busy world, taking time for yourself can feel like a luxury. But self-care is essential to maintaining our well-being and to help us navigate life with resilience, presence, and a greater sense of peace. Self-care isn’t just bubble baths and spa days; it’s about building small, regular habits that help you reconnect with yourself, protect your energy, and reduce stress. Here are 25 simple self-care ideas to help you get started. What else would you add to this list?
1. Gentle Stretching
Treat your body to gentle stretches. Just 5–10 minutes can help release tension and improve flexibility. Make sure you get your doctor’s ok if you are injured or otherwise advised against physical movement.
2. Stay Hydrated
Drinking enough water keeps your body and mind refreshed. Aim for 6–8 glasses a day, and add a slice of lemon or cucumber for a fun (spa-like) twist.
3. Breathe Deeply
Try a few minutes of deep breathing, focusing on the inhale and exhale. It’s a quick way to calm the mind and feel more centered.
4. Take a Nature Walk
Being outdoors can boost mood and reduce anxiety. Find a local park, beach, or trail and spend time soaking in the sights, sounds, and smells of nature.
5. Unplug from Technology
Take breaks from screens to recharge. Even a brief digital detox for a few hours can make a big difference.
6. Listen to Uplifting Music
Play your favorite song or explore a new genre. Music has the power to lift spirits and help you feel energized.
7. Practice Gratitude
Write down three things you’re thankful for. A daily gratitude practice can improve your overall outlook.
8. Set Small Goals
Choose one or two achievable goals for the day. Completing them can provide a sense of accomplishment.
9. Journal Your Thoughts
Let your thoughts flow onto paper. Journaling can help process emotions and clarify your mind.
10. Read for Fun
Escape into a book you enjoy—whether it’s fiction, poetry, or a magazine. It’s a great way to relax and learn something new.
11. Try Guided Meditation
Guided meditation apps or videos can help bring a sense of calm and balance.
12. Cook a Nourishing Meal
Preparing food with care can be therapeutic. Try a new recipe or cook one of your favorite comfort meals.
13. Declutter a Small Space
Organize a drawer or shelf. Cleaning up even a small area can give you a sense of accomplishment.
14. Practice Saying “No”
Setting boundaries is a form of self-care. It’s okay to decline requests or invites that feel overwhelming.
15. Dance It Out
Dancing releases endorphins and reduces stress. Put on your favorite song and let loose!
16. Soak Up the Sun
Sunlight boosts Vitamin D and can help improve mood. Bonus points if you get your sunshine in while on a hot girl walk!
17. Create a Vision Board
Gather images, quotes, and words that represent your goals or dreams. This visual reminder can help keep you inspired and focused on what matters to you.
18. Treat Yourself to Something Small
Reward yourself with something you enjoy, like a favorite snack, coffee, or cozy socks.
19. Reconnect with a Friend
Schedule a quick chat or a coffee date. Social connection can be a great source of support.
20. Create a Bedtime Routine
Wind down with a calm activity, like reading, to improve sleep quality.
21. Spend Time with a Pet
If you have a pet, spend some quality time playing, walking, or simply cuddling. Animals can provide comfort, reduce stress, and boost mood.
22. Practice Positive Self-Talk
Replace negative thoughts with kind words. Being compassionate with yourself builds resilience.
23. Take a Long Bath or Shower
Make it a ritual with candles, soothing music, and a favorite bath product to relax your body and mind.
24. Laugh More
Watch a comedy show, or chat with a friend who makes you laugh. Laughter is a natural mood booster.
25. Celebrate Small Wins
Take time to acknowledge small achievements, whether it’s completing a task or sticking to a habit. Every step counts!
Though it can feel overwhelming, making time for self-care is a journey that can improve your well-being, strengthen resilience, and bring more joy into your daily life. The key is consistency—finding small practices that fit into your lifestyle and honoring them as essential parts of your routine. Remember, self-care is not selfish; it’s essential.