It is a stressful time to be an American. Inflation and interest rates are up. The stock market is down. The country is full of hate. Covid, RSV, and the flu abound. Besides dealing with stress, many people already have other significant problems in their life. It is a lot to deal with. Maybe you have decided you can’t handle it all on your own. You have chosen to seek professional help. But what type of psychotherapy do you need? There are literally hundreds of different kinds of treatment options. Read on to see what type of therapy may be right for you.

Theoretical Foundations of Psychotherapy

The first consideration when seeking treatment is to choose the theoretical orientation of the therapy. There are three main theoretical types of therapy. But under each of these are multiple subtypes. Let’s take a quick look.

Cognitive-Behavioral Therapy

Cognitive-behavioral therapy, or CBT, is the most well-researched therapy in the world. It is a relatively brief therapy that has proven effective in treating all sorts of disorders, especially depression and anxiety. Even if you don’t receive therapy, CBT techniques are useful for many problems. As its name suggests, it focuses on changing maladaptive thoughts and behavior. A CBT therapist often gives homework to solidify realistic thinking and positive behavior change. They tend to focus on present symptoms rather than diving into the past. Popular therapies that have their roots in CBT include dialectical behavioral therapy (DBT), exposure therapy, and acceptance and commitment therapy (ACT).

Psychodynamic Therapy

You can often see psychodynamic therapy in movies. It is in scenes where the client lays on the couch and tells the therapist about their childhood. Although recent adaptations of psychodynamic therapy have modernized it, the underlying premise remains the same: uncovering unconscious thoughts and feelings to get at deep-seated psychological conflicts. The therapist’s role is to interpret the root of their client’s behavior and help them become aware of unconscious material so they can work through their issues.

While CBT has a more specific focus on symptoms, psychodynamic therapy takes a more holistic approach, attempting to assist people with overcoming their inner demons. It is not easy to conduct research on psychodynamic therapy, due to its lack of structure. Still, It is effective in treating a variety of problems, including depression, anxiety, and personality disorders. If you want to take a deep dive into your psyche, this is the therapy for you. It is traditionally a lengthier process than CBT but more recent psychodynamic techniques have attempted to make it briefer and less costly. Examples include classic psychoanalytic therapy, Jungian— or analytical—therapy, and short-term dynamic psychotherapy.

Humanistic Therapy

Like psychodynamic therapy, humanistic therapy comes from a holistic perspective. It emphasizes a person’s strengths and hopes to optimize them on the journey toward personal growth. The goal is self-actualization and fulfillment. Unlike CBT and psychodynamic therapy, therapists act as more of a guide and collaborator than an expert. The humanistic therapist is empathetic and non-judgemental. Humanism is not a structured therapy and there is no predetermined time limit. It does not target specific symptoms but it may help relieve them as part of the client’s development. It has been proven effective with issues of trauma, self-image, and relationships. Examples of humanistic therapy include person-centered therapy, narrative therapy, and gestalt therapy.

Psychotherapy Modalities

Next, as if it wasn’t complicated enough, you have to choose a modality of therapy. There are four main psychotherapy modalities: individual, family, couples, and group.

Individual

Individual therapy is exactly what it seems. You are one-on-one with a therapist. Individual therapy is best for personal problems that don’t involve other people. It is the easiest to arrange but all the costs will be on you. It should also be noted that a therapist may want another person to join individual sessions from time to time. This is usually an important person who can provide additional information or give another perspective. For example, a parent might be asked to join a session for their child, even though the child is the identified client.

Couples Therapy

Couples therapy is usually for two people in a romantic relationship, but it really can be for any two people who feel they need to work out some issues. It is especially popular to work on marital issues pre-wedding or when a couple is heading for divorce, The therapist will meet with both members of the couple the majority of the time but may want to see each person individually if they think it will be helpful. Unfortunately, couples therapy is not always covered by insurance. You may have to pay out-of-pocket costs if your therapist does not find a creative way to bill it.

Family

Family therapy is when more than one family member attends therapy at the same time. This usually occurs when a person, or more than one person, has a problem that is affected by other family members. It happens more often than you may think. Family interactions usually have a large impact on our thoughts, feelings, and behavior. And it can be useless to treat only an individual when the whole family system plays a role. However, the therapist may need to assess the situation before determining that family— instead of individual—therapy is needed.

Group Psychotherapy

Group therapy is very popular for a variety of reasons. First, it gives a client universality, the feeling that you are not alone in dealing with a specific problem. For example, you know that everyone in AA is dealing with addiction, and can relate to your problems. Second, you get useful feedback from many people, not just a therapist. And finally, it is cheaper. It is often half the cost of individual therapy. Group therapy is the preferred modality for a variety of problems due to these factors.

Take the Leap Toward Well-Being

Choosing a type of psychotherapy is a complicated decision. There are a variety of factors to consider. But if you do a little exploration, there is surely one that will fit your needs. What is most important, is that you receive the help you need. Don’t let the process of choosing a therapist derail your efforts to improve your situation. If you aren’t doing well, it is critical to take the steps necessary before your problems grow too large. If you still aren’t sure what type of therapy you want to pursue, you can always try one and see. There is no penalty for leaving and doing something else. What is most important, is that you make the effort to help yourself. You won’t be sorry.