Different Types of Therapy: CBT, DBT, Psychodynamic and More

The different types of therapy share one goal, helping you feel and function better, but they get there in different ways. Cognitive behavioral therapy (CBT) works on thoughts and behaviors, dialectical behavior therapy (DBT) builds emotion skills, psychodynamic therapy explores deeper patterns, interpersonal therapy focuses on relationships, and supportive and humanistic approaches build on your own strengths.

This guide is for adults and parents in Texas who are thinking about therapy and want a plain-language map of the main approaches, the formats therapy comes in, and how to pick a starting point. It does not rank one approach above the others, because the best fit depends on the problem, the person and the therapist.

What are the different types of therapy?

Most talk therapies fall into a few broad families: cognitive and behavioral therapies, psychodynamic therapies, interpersonal therapy, and supportive or humanistic therapies. Many therapists blend more than one.

The American Psychiatric Association (APA) describes several common types of psychotherapy, including CBT, interpersonal therapy, DBT, psychodynamic therapy, psychoanalysis and supportive therapy. The National Institute of Mental Health (NIMH) adds that therapists may use one primary approach or combine several, and that psychotherapy can be used instead of, or alongside, medication.

• Cognitive and behavioral: CBT, exposure-based therapy, DBT, acceptance-based approaches.
• Insight-oriented: psychodynamic therapy and psychoanalysis.
• Relationship-focused: interpersonal therapy, couples and family therapy.
• Strength-based: supportive and humanistic or person-centered therapy.

What is cognitive behavioral therapy (CBT)?

CBT is a structured, goal-focused therapy that helps you notice unhelpful thoughts and behaviors, test them, and practice more useful ones. It usually includes skills practice between sessions.

The APA says CBT helps people identify and change thinking and behavior patterns that are unhealthy or ineffective, and lists depression, anxiety, trauma-related disorders and eating disorders among its common uses. Example only: someone who avoids phone calls because they expect to sound foolish might track that prediction, make a few short calls, and compare what happened with what they feared. Our overview of what CBT is covers the method in more depth.

What are specialized forms of CBT?

Several therapies are built on CBT but tailored to one problem, such as obsessive-compulsive disorder, trauma or insomnia. They tend to follow a set structure and a set number of sessions.

• Exposure and response prevention (ERP): MedlinePlus explains that ERP for OCD involves gradually exposing you to your fears or obsessions while you practice not doing the compulsion.
• Cognitive processing therapy (CPT): the VA National Center for PTSD says CPT for PTSD usually lasts 12 weekly sessions and uses worksheets between sessions.
• CBT for insomnia (CBT-I): the American Academy of Sleep Medicine recommends CBT-I for chronic insomnia in adults.
• Acceptance and commitment therapy (ACT): NIMH describes ACT as encouraging nonjudgmental acceptance of thoughts and behaviors while promoting engagement in meaningful activities.

What is DBT and who is it for?

DBT is a form of CBT that teaches skills for intense emotions, distress, relationships and mindfulness. It was originally built for people with frequent suicidal thoughts and is now used for several conditions.

The University of Washington's Behavioral Research and Therapy Clinics, where DBT was developed, describe it as created for chronically suicidal people with borderline personality disorder and delivered in four modes: individual therapy, a weekly skills group, phone coaching and a therapist consultation team. Some programs offer only parts of full DBT, so ask what is included. Our article on CBT vs. DBT compares the two side by side.

What are psychodynamic and humanistic therapy?

Psychodynamic therapy looks at how past experiences and patterns outside your awareness shape your feelings and relationships today. Humanistic therapy focuses on the present, your values and your capacity for growth.

The APA describes psychodynamic therapy as based on the idea that current functioning is rooted in childhood and past experiences, with the aim of bringing hidden feelings into awareness and changing deep-seated patterns. Psychoanalysis is a more intensive form, typically held three or more times a week. Humanistic or person-centered therapy, a separate tradition, emphasizes a warm, accepting relationship and lets you lead the direction of sessions. These approaches tend to be less structured than CBT and can be longer-term.

What are interpersonal and supportive therapy?

Interpersonal therapy (IPT) is a short-term therapy that focuses on relationship problems, role changes and grief. Supportive therapy uses guidance and encouragement to help you cope and use your own resources.

The APA says IPT helps people understand underlying interpersonal issues and is most often used for depression. It describes supportive therapy as aiming to build self-esteem, reduce anxiety, strengthen coping and improve social functioning. Supportive elements, such as listening, validation and problem solving, show up in almost every type of therapy, even highly structured ones.

What formats can therapy take?

Therapy can be individual, couples, family or group, and it can happen in an office or by video. The format matters as much as the method for many people.

The APA notes that therapy may be delivered in an individual, family, couple or group setting, and that sessions are typically held once every 1–2 weeks for about 30 to 50 minutes. Short-term therapy may last weeks to months, and longer-term therapy months to years. Play therapy is often used with younger children, and creative arts approaches are sometimes added. To get a feel for timelines, see our guide to how many therapy sessions it takes.

How to choose a type of therapy, step by step

You do not need to pick a method before your first appointment. A licensed therapist can recommend an approach after hearing what is going on. These steps help you get there faster.

1. Name the main problem. Worry, low mood, trauma, sleep, relationships or a life change.
2. Decide on goals. Do you want specific skills, deeper understanding, or support through a hard period?
3. Pick a format. Individual, couples, family or group; in person or video.
4. Ask about methods. Ask what approach the therapist would use for your problem and why.
5. Give it a fair trial. Many people judge fit after three or four sessions.
6. Review progress. If things are not improving after a reasonable time, discuss changing the approach or adding psychiatric care.

NIMH says rapport and trust are essential in therapy, and suggests talking with your therapist about other options if you are not improving.

What should you ask a therapist before starting?

A few questions up front can tell you a lot about fit. Use this checklist on a consultation call or at the first session.

• "What type of therapy do you use for problems like mine?"
• "What will a typical session look like, and will there be practice between sessions?"
• "How will we measure whether it is working?"
• "How often will we meet, and for roughly how long?"
• "What are the limits of confidentiality?"
• "Can you coordinate with a psychiatric clinician if medication becomes part of the plan?"

If you are unsure how to open the first session, read what to say in your first therapy session.

When should you get help sooner than weekly therapy?

Weekly therapy is not enough when someone is at risk of harming themselves or others, cannot care for basic needs, or is losing touch with reality. Those situations need urgent or higher-level care.

• Thoughts of suicide with a plan or intent
• Severe symptoms that are quickly getting worse
• Hearing or seeing things others do not, or days without sleep with unusual energy
• Substance use that is out of control or causing withdrawal

Lyte Psychiatry is an outpatient practice. It does not provide inpatient care, crisis or after-hours coverage, medically supervised detox, or intensive outpatient or partial hospitalization programs. If therapy has not helped, our article on what to do when therapy did not work covers next steps.

How can you check a therapist's license in Texas?

In Texas, you can look up most therapists' licenses online for free. Titles such as LPC, LMFT, LCSW and psychologist are licensed through a state board.

The Texas Behavioral Health Executive Council oversees licensed professional counselors, marriage and family therapists, psychologists and social workers, and its lookup shows license status, expiration and any public disciplinary history. Licensing titles and rules vary by state, so a title used elsewhere may mean something different in Texas.

Getting support in Texas

Learning about the different types of therapy is a good start, and a clinician can help match an approach to your goals. Lyte Psychiatry offers therapy, psychiatric evaluation and medication management in Texas.

• In-person visits are available at Lyte Psychiatry's clinic in Pantego, in the Dallas–Fort Worth area.
• Lyte Psychiatry offers telehealth visits to patients who are physically located in Texas at the time of the visit.
• All Lyte Psychiatry services are available in Spanish.

Which therapy approaches and formats are available, along with insurance and clinician fit, require confirmation. Learn more about therapy or coordinated therapy and psychiatric care.

If you are in a mental-health crisis in the United States, call or text 988. Call 911 for immediate danger.

Educational information, not a diagnosis or individual treatment plan.