New To The Couch? A Beginner's Guide To Finding What Therapy I Need.
- Tesia Bryski
- Apr 8
- 3 min read
Starting therapy is a brave and meaningful step toward healing and growth. However if you're just beginning to explore your options, it can feel like walking into a library with no idea what book you're looking for. There are so many types of therapy out there, each with different approaches, goals, and techniques.
So how do you know which one is right for you?
In this guide, we’ll break down some of the most common forms of therapy, what they’re best suited for, and how to begin figuring out what might be the best fit for your needs.
1. Cognitive Behavioral Therapy (CBT) CBT focuses on identifying and changing unhelpful thought patterns that influence emotions and behavior. It’s structured, goal-oriented, and typically short-term.
Helpful for: Anxiety, ADHD, depression, panic disorder, OCD, phobias, insomnia, and stress management.
2. Dialectical Behavior Therapy (DBT)
Originally developed for individuals with borderline personality disorder, DBT combines CBT techniques with mindfulness and emotional regulation strategies. It emphasizes acceptance and change, especially in the context of intense emotions and interpersonal conflict.
Helpful for: Borderline personality disorder, self-harm, suicidal ideation, emotion dysregulation, and relationship challenges.
3. Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is a structured therapy that helps people reprocess traumatic memories using bilateral stimulation, such as guided eye movements. It allows distressing memories to become less triggering over time.
Helpful for: PTSD, trauma, anxiety, panic attacks, phobias, and grief.
4. Acceptance and Commitment Therapy (ACT)
ACT helps you accept difficult thoughts and feelings rather than fighting them. It encourages psychological flexibility and aligning your actions with personal values, even in the presence of discomfort.
Helpful for: Anxiety, depression, chronic pain, OCD, ADHD, stress, and life transitions.
5. Somatic Therapy
Somatic therapies focus on the connection between the body and mind. These approaches help clients tune into physical sensations to release stress and trauma stored in the body. Techniques may include breathwork, grounding, and movement.
Helpful for: Trauma, chronic stress, anxiety, ADHD, dissociation, and nervous system dysregulation.
6. Art Therapy
Art therapy uses creative expression—like drawing, painting, or sculpting—as a way to explore emotions, increase self-awareness, and process experiences. You don’t need to be an artist; it’s about expressing what words often can’t.
Helpful for: Trauma, grief, anxiety, depression, neurodivergence & ADHD, emotional regulation, and self-expression.
7. Emotionally Focused Therapy (EFT)
EFT is a structured approach to couples and individual therapy that focuses on identifying and transforming negative patterns in attachment and emotional responses. It’s rooted in attachment theory and fosters safe, connected relationships.
Helpful for: Couples therapy, relationship issues, attachment wounds, communication challenges, and emotional disconnection.
How to Choose What’s Right for You
Therapy isn’t one-size-fits-all. The most important thing is finding a therapist and approach that feel safe and supportive for you. Healing can take many forms—and the right fit can make all the difference. Ready to explore your options? Let’s take that next step together.
Here are a few tips to guide your decision:
Think about your goals. Are you looking to manage specific symptoms, work through past trauma, or better understand yourself?
Be open to trying. Sometimes the first therapist or method you try might not be the perfect fit—and that’s completely normal.
Ask questions. When reaching out to a potential therapist, don’t hesitate to ask about their approach and how they work.
The “right” therapy is the one that feels supportive, helps you grow, and addresses the concerns that brought you to seek help in the first place. Whatever path you choose, starting therapy is a meaningful act of self-care—and you don’t have to navigate it alone.
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