9 Common Types of Therapy Defined [with Examples]
When searching for a therapist online, you may be confused about all of the acronyms and types of therapy out there. In this blog post, we’ll define 9 common therapeutic techniques and provide you with specific examples to help you better choose the right technique and therapist for your specific goals.
1. Cognitive Behavioral Therapy
CBT focuses on how your thoughts, beliefs, and attitudes affect your feelings and behaviors. The goal is to help you identify negative thought patterns and replace them with positive, productive thoughts.
For example:
If you struggle with social anxiety, CBT can help you challenge the belief that "everyone is judging you" and teach you how to engage in social situations confidently.
If you have panic attacks, CBT can help you identify and reframe the negative thoughts that trigger the attacks, such as "I can't handle this" or "I'm losing control."
2. Affirmative Therapy
Affirmative therapy works to validate the identities of those in marginalized groups, specifically LGBTQ+ individuals. This type of therapy can help if you want to explore and express your gender identity and/or sexuality in a safe and affirming environment and can also provide support for navigating the challenges of living in a society that may not fully accept or understand your identity.
For example:
If you think you may be transgender, affirmative therapy may help you to explore gender identity and work through experiences of discrimination.
If you're a gay man who has internalized negative societal attitudes and beliefs about your sexual orientation, affirmative therapy can help you address these issues and build self-esteem and self-acceptance.
3. Guided Imagery
Guided imagery is a type of therapy that uses visualization and relaxation techniques to promote healing and reduce stress. During a guided imagery session, a therapist may lead an individual through a series of visualizations that focus on a particular goal or outcome.
For example:
If you experience chronic pain, you might use guided imagery to visualize a peaceful scene and practice relaxation techniques to manage pain.
If you have a history of childhood trauma, you might visualize yourself returning to your childhood home to validate, affirm, and support their younger self.
4. Sand Tray Therapy
Sand tray therapy is a type of therapy that uses a sandbox and miniature objects to create scenes that represent inner experiences and emotions. It is helpful if you have difficulty expressing yourself verbally or summing up your thoughts and emotions about a specific topic.
For example:
If you are grieving the loss of a loved one, you might use sand tray therapy to create a scene that represents your relationship with the deceased and work through your feelings of loss.
If you have anxiety, you might use sand tray therapy to create a scene that represents your worries and fears followed by a discussion about coping strategies.
5. Group Therapy
Group therapy is a type of therapy where a small group of people meets regularly to discuss their experiences, emotions, and challenges. Group therapy can provide you with a supportive environment where people experiencing similar difficulties can learn from each other, gain new perspectives, and build a sense of community.
For example:
If you have experienced a significant loss, such as the death of a loved one, group therapy can provide you with a supportive environment to process your emotions. Group members can offer empathy, support, and guidance to help one another navigate the grieving process.
If you are nonbinary or transgender, group therapy can be a powerful tool for finding support and connection with others who share similar experiences. Group therapy can provide a safe space for exploring your gender identity, and allow you to connect with others who understand the unique challenges you may face.
6. Art Therapy
Art therapy uses creative expression, like drawing or painting, to help you explore your emotions and experiences. It can be helpful if you have difficulty expressing yourself verbally or if you feel more comfortable expressing yourself through creative activities.
For example:
If you struggle with your body image, art therapy can help you explore your feelings through artistic expression, such as creating a self-portrait or collaging images that represent your ideal self.
If you have experienced trauma, art therapy can provide a nonverbal way to express and process your emotions, such as using clay to create a sculpture that represents your feelings.
7. Sex Therapy
Sex therapy focuses on addressing sexual concerns and improving sexual function and intimacy. It can help you or you and your partner(s) overcome sexual problems that may be causing distress or impacting your relationships.
For example:
If you and your partner(s) are struggling with mismatched libidos or sexual desires, sex therapy can help you communicate your needs and desires more effectively and explore ways to improve intimacy and sexual satisfaction.
If you experience erectile difficulties, sex therapy can help address any underlying psychological factors that may be contributing, such as anxiety or feelings of low self-esteem.
8. Psychodynamic Therapy
This type of therapy explores how your past experiences might be affecting your present thoughts and behaviors. It can help you gain insight into patterns that you may not be aware of and learn how to break negative cycles.
For example:
If you struggle with perfectionism, psychodynamic therapy can help you explore why you feel the need to be perfect and how that might be affecting your relationships and mental health.
If you have trouble asserting yourself in relationships or at work, psychodynamic therapy can help you understand the underlying fears or beliefs that might be holding you back.
9. EMDR
EMDR (Eye Movement Desensitization and Reprocessing) is a form of therapy that can help you process traumatic memories and experiences. During EMDR therapy, you'll be asked to recall a traumatic event while also engaging in a form of bilateral stimulation, such as following the movement of your therapist's fingers or holding buzzers that vibrate alternately in your hands. This helps to reprocess the traumatic event in your mind, ultimately reducing the intensity of the associated negative emotions and physical sensations. Some studies suggest that EMDR may also lead to changes in brain activity and connectivity, helping you with emotional processing and memory.
For example:
If you have a phobia that is impacting your life, EMDR can be used to help you reprocess traumatic experiences that may be contributing to a specific phobia to help alleviate your fear response.
If you have PTSD, EMDR can help you reprocess traumatic memories that are causing you distress.
In conclusion, understanding the different types of therapy available can help you find the best fit for you, and these are just a few examples!
Seeking therapy is a brave and empowering step towards healing, and there are many qualified therapists available who can help support you on your journey towards better mental health.
Our Mental Health Therapist, Kai, loves to utilize CBT, Guided Imagery, Sand Tray Therapy, and Affirmative Therapy for his clients, when appropriate.
If you’re looking for support with your mental health, our practice in Asheville, NC offers talk therapy appointments Monday-Thursday. Contact us to schedule an appointment.