What Are the Different Types of Therapy?
Starting therapy can feel a little overwhelming—especially when you realize there are so many different types out there. CBT, EMDR, solution-focused, mindfulness-based... what does it all mean? And how do you know which one is right for you?
The truth is, therapy isn’t one-size-fits-all. Different approaches work for different people, and a good therapist will help tailor the process to fit you, not the other way around. In this post, I’ll walk you through some of the most common types of therapy, plus the approach I use with clients in my own practice.
So, What Is a Therapy Modality?
A therapy modality is basically the framework or “style” a therapist uses to help guide sessions and support your healing. Think of it like a roadmap—the destination is your growth, healing, and insight, but there are lots of different routes to get there.
Some people respond well to structure and strategy. Others need space to process and explore. Some want to connect mind and body. Others want a little bit of everything.
That’s where an integrative approach comes in.
My Approach: Integrative, Individualized, and Whole-Body-Aware
In my practice, I use an integrative approach—which means I draw from multiple modalities and tailor them to your unique needs, goals, and preferences. I believe you deserve therapy that meets you where you’re at.
Here are some of the methods I commonly use:
💛 Person-Centered Therapy
At the core of everything I do is the belief that you are the expert on your own life. Person-centered therapy creates a safe, supportive space where you feel heard, respected, and empowered. No judgment, no “fixing,” just deep listening and unconditional positive regard.
🧠 EMDR (Eye Movement Desensitization & Reprocessing)
We use EMDR to help process distressing experiences, whether they’re big traumas, small moments that stuck with you, or feelings that won’t go away. It helps the brain reprocess stuck memories so they no longer hijack your present.
⚡ Solution-Focused Therapy
Sometimes, we just need to get unstuck. Solution-focused therapy helps identify your strengths, find what’s already working, and build from there. It’s forward-thinking and action-oriented—great for times of transition or when you’re feeling lost.
🧘♀️ Mindfulness-Based Therapy
When life feels overwhelming or your thoughts are constantly racing, mindfulness can be a powerful grounding tool. We’ll work on staying present, observing emotions without judgment, and reconnecting with your body and breath.
🥦 Mental Health & Nutrition Awareness
What you eat, how you sleep, and how you care for your body matters. I’m trained in mental health and nutrition, and when appropriate, I help clients explore the gut-brain connection, nutritional habits, and how lifestyle factors might be impacting their mood and energy.
Other Common Types of Therapy You Might Hear About
Just to give you a quick rundown, here are a few other popular modalities:
Cognitive Behavioral Therapy (CBT): Focuses on changing unhelpful thoughts and behaviors
Dialectical Behavior Therapy (DBT): Blends CBT with mindfulness and emotional regulation
Psychodynamic Therapy: Explores past experiences and unconscious patterns
ACT (Acceptance and Commitment Therapy): Encourages acceptance of difficult feelings while moving toward values-based goals
IFS (Internal Family Systems): Helps you understand and heal your inner parts or “sub-personalities”
These can all be helpful—it just depends on what resonates with you.
Finding the Right Fit
You don’t need to know what type of therapy you need when you start. What matters most is finding a therapist you feel comfortable with—someone you can trust, talk to honestly, and grow with.
We’ll figure the rest out together.
💬 Thinking about starting therapy, or wondering what approach would work best for you?
Let’s talk. I’d be honored to support you as you begin your journey.
📞 Call: 630-945-5793
📧 Email: lmurray@thewellthinking.com
🌐 thewellthinking.com
📥 Plus grab your free checklist: “Which Therapy Style Fits You Best?” - shoot me an email with the the heading of Free checklist and I will send it over right away.