Types of psychotherapy: find the approach that works for you

We've put together an overview of psychotherapy types to help you understand all the approaches clearly. In plain language, no jargon. You'll quickly get a better idea of how to make your decision.

But first: don't overthink choosing a therapeutic approach

Familiarising yourself with the types of therapy will definitely make choosing easier, but it's not the most important thing to look for when choosing a therapist. What matters much more is how you click. If you genuinely like someone and they focus on your issues, go ahead and give them a chance. Most psychotherapists are trained in multiple methods and can adapt.

If you're not sure how to recognise the right therapist, our article How to find the right therapist can help.

Types of psychotherapy: how they work and who they're for

Let's take a closer look at what you can specifically expect from each psychotherapy method. We've picked the ten most widely used and then we'll look at some less common ones.

1. CBT (cognitive-behavioral therapy)

A CBT therapist is a bit like a coach who gives you homework. If, for example, you're afraid to speak to strangers (social anxiety), they'll guide you through slowly stepping out of your comfort zone – asking a shop assistant for help, striking up a conversation with a stranger on the street. Gradually, at your own pace. No one will push you.

Is it for you, if:

• You want a clear plan and measurable results.
• Instead of the past, you want to focus on concrete solutions.

It's not for you, if:

• You want to go deeper, get to know yourself and find the root of your problems.
• You're looking for meaning in life or going through an existential crisis.

This is one of the most sought-after therapy methods, so we've written a whole article about it – Cognitive-Behavioral therapy (CBT): How does it work?

2. Gestalt therapy

In Gestalt therapy, you focus on your emotions in the here and now. The therapist notices which topics make you shift in your seat or when your voice starts to tremble. They ask you what you're feeling in your body right now.

They'll often introduce light experiments, too. If, for example, you struggle to say NO to your colleagues (hello to all fellow people-pleasers), your therapist might suggest you imagine them beside you and practise setting boundaries. Together, you explore what you feel inside during that interaction.

Is it for you, if:

• You want to better understand yourself and your emotions.
• Instead of traditional talking, you want to focus on experiencing and experimenting.

It's not for you, if:

• You'd rather focus on the past or concrete problem-solving.
• You don't want to explore your inner world – it feels too abstract.

3. Systemic therapy

In systemic therapy sessions, you focus on finding ways to improve your relationships – at home, in your family, at work. The therapist sees you as part of a system and believes that change in one person can lead to change in others.

Therapy often works at a faster, more practical pace. If, for example, you often argue with your partner, your therapist won't dwell on the past – instead, you'll explore exactly where communication breaks down and how to fix it.

Is it for you, if:

• You want to focus on the future and solutions.
• You struggle with communication in relationships, family conflicts, or team issues.

It's not for you, if:

• You'd prefer to go deeper, talk about the past and get to know yourself.
• You're not drawn to a rational, practical approach – you want to release and experience emotions.

4. Depth therapy (psychoanalysis)

And here comes Freud. You've probably already heard about psychoanalysis thanks to him. The therapy works by talking through everything from your past. Together, you search for hidden childhood traumas, get to know yourself and connect the past to your present challenges.

If, for example, you struggle with low self-esteem, your therapist will help you uncover whether it might go back to a mocking comment from a teacher that had the whole class laughing at you. Or parental criticism you had to face as a child. And then you process those experiences.

Is it for you, if:

• You want to deeply understand why you are the way you are.
• You want to explore your childhood and past to understand how they shape you.

It's not for you, if:

• Practical here-and-now solutions matter more to you.
• You don't want to revisit the past and pick apart what happened in primary school.

5. Transactional analysis (TA)

Are relationships and communication your main concern? That's exactly what TA deals with. Whether in a romantic relationship, with family or with your boss at work. Your therapist will explain that within each of us there are three roles: parent, child, and adult. The goal is to learn to talk to each other as two adults. And that's what you'll work on in therapy.

Is it for you, if:

• You want to understand exactly why you behave a certain way in conflict.
• You like a combination of logical explanation and emotional work.

It's not for you, if:

• You're dealing with something that isn't really about communication.
• You prefer a more spontaneous or abstract approach to therapy, not clear-cut frameworks.

6. Person-centered therapy (PCA)

Looking for someone who will support you and never tell you what to do? A therapist with a person-centered approach is above all a kind listener – no judgement, no advice. They'll create a safe space for you to open up completely without worry.

Is it for you, if:

• You don't want to be challenged or given advice.
• You believe the answers are within you, but you'd like some quiet space to sort your thoughts.

It's not for you, if:

• You expect active guidance, advice or tasks from your therapist.
• You're more on the quiet side and need someone to ask you the right questions.

7. Ericksonian therapy

Ericksonian therapy works mainly with your subconscious. The therapist might tell you stories or use metaphors that don't seem to relate to your problem at first glance.

If, for example, you get a nervous stomach before presentations, the therapist may guide you into deep relaxation (a gentle trance) and let you imagine tension flowing out of you like water in a river. They believe your subconscious knows exactly how to heal.

Is it for you, if:

• You want change but don't want to talk about your problems in a purely pragmatic way.
• You're more spiritually inclined, enjoy imagination, relaxation techniques and metaphors.

It's not for you, if:

• You need to feel in control and the idea of trance stresses you out.
• You're looking for concrete solutions, advice and tasks.

8. Jungian therapy

To a Jungian therapist, you'll bring a dream journal and draw mandalas or pictures. The therapist is your guide, helping you find meaning in dreams and connect them to myths. This therapeutic approach is highly spiritual. Sessions focus on your destiny, soul and wholeness.

Is it for you, if:

• You're fascinated by dreams, symbolism, destiny and deeper questions about your soul.
• You're seeking personal growth and want to discover your 'hidden self'.

It's not for you, if:

• You're a pure pragmatist and consider dreams random products of the mind.
• You don't want to explore topics that go beyond logic and tangible reality.

9. Experiential therapy (PEU)

According to experiential therapy, you need to fully feel your emotions for genuine relief to come. It's similar to Gestalt therapy, but even more intense. If, for example, you struggle with anger outbursts, the therapist will guide you to safely 'release'. You might hit a pillow, shout, or have a good cry.

Is it for you, if:

• You feel like you're suppressing emotions. You want to learn how to release and work with them.
• You feel like talking doesn't help much and you need to take more action.

It's not for you, if:

• Physical expression of emotions (shouting, crying, moving) doesn't appeal to you or scares you.
• You're looking for a calm environment where you can discuss and find solutions.

10. Integrative therapy: a mix of different psychotherapy approaches

An integrative therapist adapts to your personality and situation. If you come to them with loneliness, for example, they might first explore your family relationships (systemic), then help you learn how to connect with new people (CBT), and finally look at how you experience that feeling in your body (Gestalt).

Less common psychotherapy methods you might come across

The ten approaches above are among the most commonly used. But there are quite a few more. These additional methods are often variations of the above, or focus on alternative experiential techniques:

• Existential therapy: Explores philosophical themes of life's meaning, freedom, responsibility, ageing, death or loneliness. It helps you overcome frustrations and fears.
• EMDR therapy: This method specialises in trauma. Through guided eye movements, it helps the brain 'unblock' and properly process frightening memories.
• Psychodynamic therapy: A more modern and faster-paced version of depth therapy, exploring how your past relationships and subconscious influence the way you function today.
• Narrative therapy: Looks at life as a story and teaches you to retell it so that you become the hero, not the victim. It helps you separate the problem from your identity.
• Humanistic therapy: An umbrella term that includes Person-Centered, Gestalt, existential therapy and more. It believes in human freedom and potential. It focuses on personal growth, self-acceptance and meaning.
• Regression therapy: An alternative spiritual method focused on journeying deep into the past – all the way back to birth or even past lives. It seeks to locate and process long-buried emotions. It's worth noting that this type of therapy lacks scientific backing and carries a risk of creating false memories.

Take the matching test that knows its therapy types

At Hedepy, we've created a matching tet where you just answer a few simple questions and at the end, you'll find out which of our 150+ verified psychotherapists might be the best fit for you. You don't need to memorise therapy approaches. We'll ask you simple questions and match you with the right therapist and their approach.

And if the first therapist doesn't click, that's okay. You can try again with someone else – on us, for free. Finding the right therapist can take time. But it's absolutely worth it.