Understanding Different Types of Therapy: A Guide to Choosing What Works for You
- Sep 13, 2025
- 13 min read
Choosing therapy can feel overwhelming: there are many approaches, each with its own philosophy, techniques, and benefits. Understanding some of the main types can help you pick what might be a good fit for your personality, issues, and goals.
Mental health treatment is not one-size-fits-all. Different therapies have different goals, techniques, and evidence bases. This guide explores 11 major types of therapy — providing descriptions, key parts, what they help with, considerations/limitations, when they’re used, what to expect, and what to look for — so you can make informed decisions for yourself or your clients.
Analytical Therapy
Analytical therapy typically refers to approaches influenced by Jungian analysis (Carl Jung) and other analytic schools beyond classical Freudian psychoanalysis. It emphasizes individuation (development of the self), symbolic material (dreams, myths), the unconscious, archetypes, and the integration of different parts of the psyche.
Key parts
Use of symbols, dreams, myths, and active imagination.
Exploration of the unconscious, including archetypal/personal/universal content.
Attention to psychological complexes (emotional constellations held unconsciously).
Long-term process, often less structured than behaviourally oriented therapies.
What it helps with
Deep identity issues, existential anxieties.
Psychological conflicts that feel “fundamental” rather than situational.
Repetitive relationship patterns, feeling “stuck,” inner fragmentation.
Often used by people seeking more than symptom relief: growth, self-knowledge, spiritual meaning.
Considerations
Time commitment tends to be greater.
Progress may be slower and less predictable.
Requires comfort with ambiguity, with exploring symbols rather than immediate solutions.
The therapist’s depth of training in analytic / Jungian theory matters a lot.
When It’s Used
When clients want deep transformation, self-understanding, not just coping or symptom reduction.
For long-standing personality issues, spiritual or existential crises.
Sometimes, when other therapies have alleviated symptoms, but core distress remains.
What to Expect
Frequent sessions (often 2-3 times per week, though may be less depending on setting).
Use of dream analysis, perhaps active imagination exercises.
Focus on exploring patterns over time, the material that arises from the unconscious.
Less structured homework; more gradual, reflective dialogue.
What to Look For
A therapist trained in the Jungian or other analytic school.
Good credentials: analysis, supervision, perhaps membership in analytic associations.
Fit: comfort with symbolic, less literal work.
Ethical clarity, good therapeutic alliance (safe, holding environment).
Art Therapy
Art therapy involves using art-making (drawing, painting, sculpture, collage, etc.) as a way to express feelings, thoughts, and experiences that may be hard to put into words. It is often used in conjunction with verbal discussion, but in some cases the art itself becomes a central medium of treatment.
Key parts
Art materials and artistic expression used as tools of communication.
Therapist facilitation: helping reflection on the created art.
Safe space for experimenting with images, symbols, colors, textures.
The process (making art) is often more important than “making something good.”
What it helps with
Trauma, especially when verbalizing is difficult.
Emotional expression, regulation, nonverbal parts of experience.
Self-esteem, identity, grief.
Working with children, people with developmental or communication difficulties.
Mental health conditions with affect dysregulation.
Considerations
Not a replacement for verbal psychotherapies when insight or processing is needed—often complementary.
Some people might feel self-conscious or believe they lack artistic skill; therapist needs to make clear that “skill” is not the point.
Access: need for supplies, trained art therapist.
When It’s Used
With clients who respond to creative expression.
When trauma, grief, or nonverbal experiences are central.
In settings like schools, hospitals, community health, with children.
What to Expect
Sessions might include art-making followed by discussion.
Materials supplied.
Sometimes tasks or prompts (“draw your safe place,” etc.).
Reflection: what in the art arose for you, what you noticed.
What to Look For
A licensed/therapist credential (often with training both in art and in psychology).
Portfolio of work or examples, or willingness to share how they use art.
Safe, nonjudgmental atmosphere.
Good fit for your communication style (do you like expressive, creative approaches?).
Evidence: There are reviews showing art therapy interventions reduce anxiety, improve psychosocial functioning in children and adolescents, etc.
Cognitive Behavioural Therapy (CBT)
A well-researched, structured, present-oriented psychotherapy that focuses on identifying and changing maladaptive thought patterns (cognitions) and behaviours, with the assumption that thoughts, behaviour, and emotions interact. Developed by Aaron Beck (among others).
Key parts
Identifying “cognitive distortions” or unhelpful thinking (e.g., catastrophizing, black-and-white thinking).
Behavioral experiments, exposure to feared situations.
Homework assignments (practicing skills between sessions).
Structured sessions: agenda, goal setting, review.
Often short-term (e.g., 8-20 sessions), though it can be longer.
What it helps with
Mood disorders: depression, anxiety disorders, phobias.
Obsessive-compulsive disorder, PTSD, and some personality disorder symptoms.
Helping with distress in physical health conditions (e.g., chronic pain, IBS) where thoughts/behaviours contribute.
Considerations
Requires active participation outside sessions.
Some people may find cognitive work intense or feel pressured.
May not address deeper unconscious or relational issues if that’s what someone needs.
Not every therapist uses high quality or very evidence-based forms.
When It’s Used
As first-line for many anxiety, depressive disorders.
When people need relatively rapid symptom relief.
In combination with medication when needed.
In children and adolescents, for many disorders.
What to Expect
Therapist asks about your thoughts, behaviours, feelings.
Identification of patterns, dysfunctional beliefs.
Techniques like thought records, behavioural activation, exposure.
Regular homework.
Measuring progress, adjusting interventions based on what works.
What to Look For
Therapist trained in CBT (certifications, supervision).
Use of evidence-based protocols.
Good therapeutic alliance (CBT is collaborative).
Clear goals and measurable outcomes.
Flexibility: when certain methods are not working, adjusting them.
Psychoanalytic Therapy
Rooted in the theories of Sigmund Freud, psychoanalytic therapy emphasizes unconscious mental processes, early childhood experiences, and defense mechanisms. It aims to make the unconscious conscious so that hidden conflicts can be examined.
Key parts
Free association (saying whatever comes to mind).
Dream analysis.
Interpretation of transference (client’s feelings toward therapist) and countertransference.
Exploration of early (often infantile) experiences and conflicts.
Frequent sessions, often multiple times per week. Long-term commitment.
What it helps with
Deeply rooted personality issues.
Unconscious conflicts that maintain symptoms.
Self-esteem, sense of self, long-standing emotional difficulties.
When relational patterns are problematic across many areas of life.
Considerations
Very time and resource intensive.
Not always covered by insurance or affordable.
Requires readiness for deep emotional work, possibly distress.
Progress may be less linear.
When It’s Used
When someone has chronic or complex symptoms.
When insight into the base of emotional life is sought.
For people interested in deep psychological change rather than short-term relief.
What to Expect
Multiple sessions per week over possibly many years.
Emphasis on the unconscious, rather than immediately fixing symptoms.
The therapist may interpret slips, resistances.
Less structured; open-ended dialogue, exploration of dreams, fantasies.
What to Look For
A therapist with long training in psychoanalysis (often certification).
Clear understanding of transference.
Ethical clarity, strong supervision.
Fit: willingness to invest time, tolerate ambiguity.
Psychological Testing and Evaluation
This is not therapy per se, but an assessment process. It involves standardized tests, interviews, observations, and rating scales to evaluate a person’s cognitive, emotional, personality, and behavioural functioning. Helps in diagnosis, treatment planning, and monitoring progress.
Key parts
Clinical interview (developmental, history).
Standardized tests (IQ, achievement, memory, attention).
Personality assessments (self-report inventories, projective tests).
Observational or behavioural measures, sometimes input from family/teachers.
Feedback session where results are interpreted to the client or family.
What it helps with
Clarify diagnosis (e.g. ADHD, learning disorders, autism, intellectual disability).
Understand cognitive strengths/weaknesses.
Inform what therapeutic approach or educational plan might work best.
Monitoring change, measuring outcomes.
Considerations
Tests must be valid, reliable, appropriate for culture, age, language.
Can be expensive.
Some tests have limited predictive power; risk of over-pathologizing.
Ethical implications (confidentiality, informed consent).
When It’s Used
Before or during therapy to inform choice of therapy.
For educational, legal, or work-related purposes.
When symptoms are unclear or overlapping.
Periodically to track change (e.g., neuropsychological evaluation after brain injury).
What to Expect
Sessions of assessment (may be 1 or several over hours or days).
Tasks: standardized tasks, maybe puzzles, memory, attention, and personality questionnaires.
Sometimes uncomfortable or fatiguing.
Feedback meeting: therapist explains, often with a written report, recommendations.
What to Look For
Qualified psychologist/neuropsychologist credential.
Use of standardized, normed instruments.
Clear explanation of what the test measures, limitations.
Collaborative plan: You understand what the results mean for you.
Pet Therapy (Animal-Assisted Therapy)
Pet therapy (or animal-assisted therapy, AAT) involves including animals in therapeutic settings to assist emotional, social, or physical healing. The animal (dog, horse, etc.) is often a co-therapist of sorts, helping reduce anxiety, encourage engagement, and emotional connection.
Key parts
Trained animals and handlers.
Sessions are designed to include interaction with an animal: petting, caring for, and playing.
Safety, allergy, and animal welfare considerations.
Integration with talk or other therapy: exploring how interaction feels, what emotions come up.
What it helps with
Anxiety, depression, stress reduction.
Social skills (especially in children or people with autism).
Building trust, reducing isolation.
Trauma, emotional regulation (animals can help calm, provide immediate comfort).
Considerations
Not a stand-alone therapy for severe mental illness, but adjunctive.
Need careful risk management (animal health, safety, client comfort).
Access issues: not all therapists have access to trained animals.
Cultural or personal preferences: some people uncomfortable with or dislike animals.
When It’s Used
When connection, trust, relational warmth are needed.
In child, adolescent, geriatric settings.
With people with trauma, social anxiety, autism.
Also in hospitals, nursing homes for physical health, palliative care.
What to Expect
Interaction with animals, structured or semi-structured.
Therapist may ask reflection: how did interacting with the animal feel, what thoughts/emotions arose.
Sessions may be more informal in atmosphere.
Frequency depends on setting; often once or twice per week or less.
What to Look For
Certified animal-assisted therapist or program with appropriate animal welfare & training.
Clean, safe environments.
The therapist’s experience with integrating animal interactions into psychological goals.
Sensitivity to allergies, fear of animals, and cultural views.
Psychodynamic Therapy
Psychodynamic therapy is a modern descendant of psychoanalysis, focusing on unconscious processes as they manifest in a person’s present life; it emphasizes childhood, relationship patterns, defense mechanisms, transference, but is typically less intensive (fewer sessions per week, shorter duration).
Key parts
Exploration of past, especially early childhood, and its impact on present behaviour.
Uncovering unconscious patterns, withdrawal, defenses.
Work with transference and countertransference.
Reflective dialogue; less structured than CBT but more structured than psychoanalysis.
What it helps with
Depression, anxiety, relational distress.
Personality disorders, unresolved past trauma.
Self-esteem, identity, internal conflicts.
Often useful when symptom relief has been achieved but pattern remains.
Considerations
Requires commitment (though partial, less than full psychoanalysis).
It can bring up uncomfortable emotions.
The therapist’s relational style matters a lot.
Evidence base is good, but effect sizes for psychodynamic therapy on some symptom domains may be slower compared to CBT, e.g., specific anxiety disorders.
When It’s Used
When people want insight, they understand the roots of their patterns.
For relational issues, recurring emotional distress.
When other shorter therapies haven’t fully addressed ongoing difficulties.
What to Expect
Weekly sessions often.
Exploration of emotional life, early history.
Discussion of dreams, feelings toward the therapist.
More open-ended; pace may vary depending on how the unconscious material emerges.
What to Look For
Therapist trained in psychodynamic approaches; good supervision.
Clear about scope (how many sessions, what kinds of issues addressed).
Good therapeutic alliance; comfort with emotional closeness and depth.
Somatic Therapy
Somatic therapy (or somatic experiencing, body-centered therapies) integrates the body and physical sensation into psychotherapy. It rests on the idea that trauma and emotional distress are held in the body and that attending to sensations, movement, breath, etc., can help release or transform that energy.
Key parts
Attention to bodily sensations, posture, movement, and breathing.
Techniques may include grounding, mindfulness of sensation, breath work, gentle movement, sometimes massage or touch (if appropriate).
Linking what feels in the body with feelings, thoughts, and memories.
Safety and regulation: teaching tools for calming the nervous system.
What it helps with
Trauma (especially complex or early trauma), PTSD.
Anxiety, stress, panic, somatic symptoms (pain, tension).
Helping people who feel disconnected from their bodies or have physical manifestations of distress.
Grief, relational trauma.
Considerations
Touch or intense physical work may be involved; consent, boundaries, and cultural beliefs are important.
Availability of well-trained practitioners is more limited.
Research is growing, but not as robust or standardized as CBT.
Some clients may find body-focused work triggering without strong support/regulation.
When It’s Used
When talk therapy alone has limitations, or where physical symptoms accompany emotional distress.
In trauma work, especially when emotional memories are “stuck.”
For people wanting a holistic mind-body approach.
What to Expect
Sessions with both talking and physical/sensory/movement components.
Gradual pace, emphasis on safety and regulation.
Attention to what happens in your body when you recall or experience emotions.
Practice of self-regulation tools (grounding, maybe breath, movement) between sessions.
What to Look For
Practitioner trained in somatic experiencing or related modalities; credentials and supervision.
Clear explanation of what approach will be used; understanding of how body/mind are connected.
Good fit: comfort with physical awareness; willingness to engage in non-verbal parts.
Safe environment with appropriate consent, cultural sensitivity.
Systemic / Relational Therapy
Systemic therapy (also called relational therapy, family systems therapy, family relational therapy) sees problems not simply in individuals but in patterns of relationships: family, couples, or broader systems. Focus is on interactions, communication, the roles people play, and how change in one part of a system affects the rest.
Key parts
Working not only with the individual, but with family or relational network.
Mapping relational patterns (who does what, communication styles, roles).
Interventions such as communication training, reframing, exploring patterns of alliance, conflict cycles.
Use of genograms (family trees with relational info), sometimes structure or hierarchies.
Usually more focus on present interactions, though history is considered.
What it helps with
Conflict in families or couples.
Issues with parenting, divorce, blended families.
Behavioural issues in children that may relate to family dynamics.
Relational distress, communication breakdowns.
Disorders where family or relational stress is a maintaining factor (e.g. in eating disorders, adolescent issues).
Considerations
Need for participation of multiple people who may have differing willingness.
Complexity: more scheduling, more dynamics to manage.
Privacy concerns: individuals may feel uncomfortable in group/family setting.
Therapist must be skilled in systemic interventions, neutral enough, able to manage multiple perspectives.
When It’s Used
For couples/families dealing with conflict, communication breakdown, adjustment.
When individual symptoms appear tied to relational dynamics.
Sometimes in schools or community settings.
What to Expect
Sessions may include two or more family members or partners.
Sometimes some sessions are individual + some joint.
Focus on interaction in the room: what is happening between people, not just what one person feels.
Goals include changing patterns, improving communication, and clarifying roles.
What to Look For
Therapist trained in systemic or family therapy models.
Good at neutrality, managing multiple voices.
Respect for all parties, consent.
Evidence of working with similar family types / cultural backgrounds.
Trauma-Focused Cognitive Behaviour Therapy (TF-CBT)
TF-CBT is a structured, evidence-based therapy specifically designed for children, adolescents (and adaptations for adults) who have experienced trauma. It combines elements of cognitive behavioural, attachment, psychoeducational, and family therapy to address the emotional, behavioural, and cognitive effects of trauma.
Key parts
Psychoeducation about trauma and its effects.
Helping individuals (and often caregivers) to learn skills: coping, emotional regulation.
Exposure or narrative work (gradually addressing trauma memories).
Cognitive processing of maladaptive beliefs.
Often involves caregivers or family in the process.
What it helps with
PTSD in children and adolescents.
Behaviour problems due to trauma, depression, and anxiety.
Traumatic grief.
Other trauma-related symptoms: nightmares, hypervigilance, avoidance.
Considerations
Requires safety and stabilization before deeper trauma processing.
Not all trauma responses or phases may be appropriate for all clients.
Potential for re-traumatisation if not managed carefully.
Need a skilled therapist specially trained in trauma work.
When It’s Used
After exposure to traumatic event(s), especially in young people.
When trauma symptoms persist.
Often in settings where family support is available for the TF component.
What to Expect
Structured sessions (often weekly).
Homework (e.g., relaxation, coping skills).
Gradual processing of trauma memories; not all at once.
Involvement of caregivers in many cases (for younger clients), both for psychoeducation and support.
What to Look For
The therapist is trained in TF-CBT specifically.
Clear safety plan; assessing for risk.
Use of evidence-based protocols, sensitivity to trauma.
A therapeutic alliance: trust, opportunity for agency and control.
Music Therapy
Music therapy is the clinical use of music interventions (active or receptive) by credentialed professionals to achieve therapeutic goals—emotional, cognitive, physical, social. Could involve listening, creating, singing, moving to music.
Key parts
Assessment of musical preferences, strengths, goals.
Active components (playing, improvisation, composing) and receptive (listening, reflecting).
Use of rhythm, melody, harmony, song structure.
Incorporation of nonverbal expression.
Integration with other therapeutic goals (e.g. communication, motor, emotional regulation).
What it helps with
Anxiety, depression, and stress reduction.
Memory and cognition (e.g., in dementia).
Motor rehabilitation (e.g., after stroke, neurological conditions) via rhythmic stimulation.
Social skills, communication (especially in children).
Trauma—in some protocols, music helps process emotion nonverbally.
Considerations
Must be done by a trained music therapist. Listening to music on one’s own is not the same (though helpful).
Cultural preferences for music are important; therapists should respect those.
Access to instruments/settings.
Some people may find strong emotional responses, or find music triggering.
When It’s Used
In hospitals, schools, and mental health settings.
As an adjunct to psychotherapy or physical rehabilitation.
Across the lifespan (children, older adults, etc.).
When verbal therapy is limited or less accessible, or when nonverbal expression is helpful.
What to Expect
Sessions vary: active creation (playing instruments, singing), or passive reception (listening).
The therapist will likely ask about your experience: how you feel during/after, what the music evokes.
Structure may vary: individual or group; set goals; perhaps assignments.
Progressive adjustment based on your response.
What to Look For
Certified/licenced music therapist (both in music and in therapy).
Evidence of using music therapy in contexts similar to your concerns.
Respect for your musical tastes.
Safe environment; attention to emotional safety.
Psychodynamic vs Psychoanalytic: Key Distinction
Since two related types are in your list, here's a comparison:
Psychoanalytic is the classical Freudian (or post‐Freudian analytic schools) approach: frequent sessions (often multiple per week), long term, strong emphasis on early childhood, transference, free association.
Psychodynamic is derived from analytic tradition but typically more limited in time, less intense in frequency, more flexible, more focus on current relational patterns rather than only early history.
Putting It All Together: Choosing What Works for You
Here are things to consider when choosing among these therapy types, and questions to ask yourself or a potential therapist:
Your goals
Do you want symptom relief (e.g., reduced anxiety, better sleep)?
Or deeper change (change relationship patterns, identity, meaning)?
Time & resources
How many sessions per week can you manage?
For how long (months, years)?
What cost, what insurance or funding is available?
Mode of expression
Do you feel comfortable talking, or do you prefer nonverbal expression (art, music, body)?
Do you want to involve family or other relational network?
Depth vs structure
Structured therapies (CBT, TF-CBT) are more predictable, often with homework, measurable.
Depth therapies (analytic, psychodynamic) are more exploratory.
Trauma sensitivity
If you've experienced trauma, look for therapies / therapists trained in trauma-informed work.
Therapist qualifications & fit
Look for training, evidence of competency in the modality.
Does the therapist’s style match your preference (warm-empathic vs challenge vs directive)?
Evidence base
Some therapies have more rigorous randomized controlled trial support (e.g. CBT, TF-CBT, certain music therapy interventions).
Others (analytic, art, somatic) have growing, but sometimes more variable or qualitative evidence.
Summary Table
Therapy Type | Best For | Time/Intensity | Strengths | Challenges |
Analytical Therapy | Deep self-exploration, identity issues | High intensity, long duration | Rich symbolic work, sense of meaning, integration | Time, emotional discomfort, cost |
Art Therapy | Trauma, nonverbal expression, children | Moderate | Alternative expression, creativity, emotion regulation | May feel uncomfortable if art is new; less immediately measurable |
CBT | Anxiety, depression, structured symptom reduction | Short-med to medium (weekly) | Strong evidence base, measurable progress, structured | Less focus on deep relational / historical roots; homework required |
Psychoanalytic | Long-term personality, relational issues | Very intensive, often multiple sessions/week | Deep insight, uncover unconscious, transform patterns | Very costly, time consuming; can feel overwhelming |
Psychological Testing | Diagnosis, planning therapy | Several sessions for assessment, plus feedback | Clarifies strength/weakness; helps matching therapy | Cost, sometimes labelling; results depend on good tools/training |
Somatic Therapy | Trauma, body-mind issues, somatic symptoms | Variable; can be weekly or more, depending | Addresses body, can help where talk stalls | Less standardization; touch/sensation work may be tricky; access limited |
Systemic/ Relational Therapy | Family/couples issues; relational dynamics | Often weekly or fortnightly; involves multiple people | Helps change interaction patterns; relational focus | Must get buy-in from others; complex dynamics; scheduling |
TF-CBT | Trauma in children/adolescents; resolving PTSD symptoms | Weekly; often time-limited protocol | Specific, structured, good evidence, including caregiver | Needs expertise; exposure work can be hard; must ensure safety |
Music Therapy | Emotional, cognitive, social, physical rehab; nonverbal or verbal use | Varies (weekly/biweekly), group or individual | Nonverbal expression; mood regulation; pleasure/engagement | Access, matching preferences; and emotional triggers are possible |
Comments