Different Types of Therapy: Which One is Right for Me?

Raise Strong
Apr 25
3 min read

A Beginner-Friendly Guide to Choosing the Therapy That Fits You

So, you’ve finally decided to explore therapy—amazing first step!

But wait… CBT? EMDR? Talk therapy? Why does it sound like an alphabet soup?

If you’ve been Googling “best therapy for me” and still feel confused, you’re not alone. Let’s make it simple.

Think of therapy like a toolbox—each approach is a different tool. The key is finding the one that fits your story, needs, and vibe.

1. Cognitive Behavioural Therapy (CBT)

Best for: Overthinking, anxiety, depression, perfectionism, OCD.

You know those spirals you get into at 2 a.m.? CBT helps stop them in their tracks.

This structured, no-fluff approach teaches you how your thoughts, feelings, and behaviours are connected—and how to rewire them.

Choose CBT if:

You want practical tools to stop anxious thoughts.
You prefer a goal-oriented approach.
You like worksheets, journaling, or tracking progress.

2. Talk Therapy (a.k.a. Psychodynamic Therapy or Counselling)

Best for: Relationship patterns, emotional overwhelm, low self-esteem, grief.

If you’ve ever said, “I just need someone to talk to,” this is it.

Talk therapy creates a safe space to explore your feelings, memories, and inner world—often with insights that lead to deep, long-term healing.

Choose Talk Therapy if:

You’re navigating a life transition or emotional struggle.
You want to understand your past and how it shapes you.
You value long-term support and trust with a therapist.

3. Art Therapy

Best for: Trauma, kids and teens, people who don’t like talking much.

Not a fan of words? Art therapy lets you speak without speaking.

Drawing, painting, or sculpting can unlock feelings and memories in a way that feels safe and creative.

Choose Art Therapy if:

You feel blocked or struggle to express emotions.
You’re dealing with trauma, stress, or big feelings.
You’re a creative soul who processes through visuals.

4. EMDR (Eye Movement Desensitisation and Reprocessing)

Best for: Trauma, PTSD, disturbing memories, flashbacks.

If you’ve been through something traumatic, EMDR can help your brain file that memory away—so it stops interrupting your daily life.

It’s not about talking—it’s about reprocessing and letting go.

Choose EMDR if:

You’ve had trauma that you can’t seem to move past.
You’re stuck in fight/flight mode even when safe.
You want a focused and research-backed approach to healing trauma.

5. Mindfulness-Based Therapy

Best for: Stress, burnout, anxiety, emotional reactivity.

Modern life = overstimulation. If your mind is always racing, mindfulness therapy teaches you how to slow down, be present, and breathe again.

It blends breathwork, meditation, and body awareness with talk therapy.

Choose Mindfulness Therapy if:

You feel constantly overwhelmed or burned out.
You want to connect with your body and breath.
You prefer a calm, grounded, holistic vibe.

6. Play Therapy (for Children)

Best for: Kids with behavioural issues, trauma, anxiety, or emotional struggles.

Children often express feelings through play, not words. Play therapy helps therapists connect with kids and help them work through big emotions in a way that makes sense for their age.

Choose Play Therapy if:

Your child is acting out or withdrawing emotionally.
They've experienced loss, trauma, or change.
You want a gentle way to support your child’s emotional health.

Still Not Sure? Here’s a Quick Cheat Sheet:

If you feel...	Try this type of therapy
“My thoughts won’t stop spiraling.”	CBT
“I just need to talk things out.”	Talk Therapy
“I can’t put my feelings into words.”	Art Therapy
“That traumatic event still haunts me.”	EMDR
“I’m always stressed and reactive.”	Mindfulness Therapy
“My child is struggling emotionally.”	Play Therapy

Therapy Is Not One-Size-Fits-All—And That’s a Good Thing.

Choosing a therapy style is kind of like finding your favourite coffee order—it takes time and exploration.

The most important thing? You start somewhere.

At Raise Strongg, our expert therapists can guide you to the therapy that fits you best. Whether you’re dealing with anxiety, burnout, trauma, or just need to talk, we’ve got your back.

Ready to find your therapy fit? Book a free discovery call today.