What Kind of Therapy do I Need?
How do I know what kind of therapy is best for me or my child?
Photo by Priscilla Du Preez on Unsplash
The truth is that it’s hard to know what type of therapy would work best for you without some help. That’s why I’ve written this guide. My hope is to help simplify the process so that you can feel more comfortable in your search, and ultimately get the best treatment that is available.
As a therapist, I am asked what kind of therapy is best – a lot. I find that people either don’t know how many different approaches there are, or they aren’t sure what to look for. This isn’t helped by the fact that there is some disagreement among therapists about what treatment is best for what condition. Everyone has an opinion, it seems.
Officially, the APA (American Psychological Association) recognizes 5 broad (very broad!) categories of therapy. However, by some estimates, there are more than 50 specific types out there. So how do you know what to go for? Read on to learn more.
Categories of Therapy
The most important thing to consider when looking for the type of therapy, is knowing what you want to change or improve and/or work on. Sometimes, it’s just a feeling, and that’s ok. Even if that’s the case, it’s useful to try to match up a therapist’s style with what fits you best.
So, whether or not you read any further, the most important take away here is that the therapist’s style matches you and that you feel comfortable with them. Looking at it from that perspective, let’s see what’s out there and what would work best for your needs.
Psychodynamic Therapies
If you are someone who wants to slow down and explore things, looking for meaning in what has happened in your life then someone with a background in Psychoanalytic or Psychodynamic therapy could be a good choice for you. It focuses on the role of the unconscious mind in your behavior and delves into your past.
This type of therapy prioritizes the unconscious and seeks to make change by uncovering unconscious drives and motivation. Making meaning of things is the primary motivator of change in this therapy. This method is closely identified with Sigmund Freud, but it has been modified and extended quite a bit over the years.
Cognitive Behavioral Therapy
If you prefer a more direct approach, where the therapist is less interested in your past or making meaning of things, and more interested in a pragmatic/ practical, and structured approach, then going for a more cognitive behavioral therapy may be a better fit for you.
Cognitive Behavioral therapy or CBT is a therapy that combines cognitive therapy - where dysfunctional thoughts are thought to be responsible for people’s actions - with behavioral therapy – where change happens in the context of learning or changing behaviors. This is a popular form of therapy and one of the most widely studied.
Humanistic Therapies
If you would rather focus on developing yourself to your full potential, then the more humanistic therapies, such as Existential, Client-centered, and Gestalt therapies (which is also body based) could be really transformative for you. In these types of therapies, you are the expert on your own life, and the therapist is simply a guide.
Holistic and Integrative Therapies
If you’d prefer to do less talking, then try art therapy or a more “somatic,” meaning body-based therapy. The main concept here is that not all problems can be solved just by talking, and that our bodies often react to what we are dealing with emotionally. These are also really useful therapies for dealing with trauma.
A lot of these therapies use mindfulness as a way to access emotions that are physically felt in your body. This generally means, less thinking, more doing. Some examples of this are:
Somatic and Sensorimotor therapies
Eye Movement Desensitization and Reprocessing therapy or EMDR
Internal Family Systems or IFS
Art Therapies: dance, drama, music therapies.
Specialties
If there is something that is most overlooked when finding a new therapist, it’s that certain issues require specialized training. For example, if you were looking for a doctor to treat diabetes, you’d need to see an endocrinologist because they have advanced training in that area. If you are dealing with one of the issues listed below, then it’s probably best to see someone who specializes in them.
Addictions
The therapist should have experience working in a facility or program focusing on addiction. You may also find group therapy being recommended in addition to personal therapy.
Eating Disorders
This is also a specialty where the therapist’s experience matters almost more than their training, although they should also have some advanced training (meaning beyond graduate school) in eating disorders.
Borderline Personality Disorder (or other personality disorders)
The therapist should be experienced in this area. One therapy that is recommended most often for this which is Dialectical Behavior Therapy. Mentalization therapy is also a good choice, but I would recommend someone with extensive experience and training above all else.
Obsessive Compulsive Disorder (OCD)
An experienced therapist who specializes in OCD will typically have training in Exposure and Response Prevention (ERP) therapy. This training alone does not necessarily mean they are right for you, but it is the gold standard when it comes to OCD treatment.
Autism
Having an experienced therapist in a wide range of autism spectrum disorders is essential to effective therapy when treating autism.
Attention Deficit and Hyperactivity Disorder (ADHD)
Similar to above, a therapist who has experience with ADHD is your best bet when looking for someone for this particular issue. Typically, a cognitive behavioral approach (though not exclusively) is often used for this issue.
Trauma
Although popularized in the media, not all therapists have expertise in trauma. You should look for someone who has specialized training in this. Some of the best treatments for trauma include: EMDR, IFS, AEDP, Somatic and Sensorimotor therapy.
Children & Adolescents
Treating children and adolescents involves a different skill set than treating adults. Ideally, look for someone who has a lot of experience (5 years or more) in working with kids. Play therapy is often used by child and adolescent therapists so they should know about this kind of treatment.
*This is not a complete or comprehensive list. There are many other specialties out there.
In Conclusion…
Finding a therapist shouldn’t be rocket science. There are a few things to consider when looking for someone you can trust with your mind, and it starts with your preferences. In essence, if you know what your preferences are and your non-negotiables, you should be able to find someone who feels like a good fit.
Finding someone who specializes in a specific area may be a little more challenging, especially depending on where you live, but it’s well worth it in the long run. Certain issues do need more advanced training than what most therapy graduate schools provide. This means doing a little research to check on your therapists’ credentials.
In the coming weeks, I will have a simple 2-page worksheet to help you find what kind of therapist to look for, plus resources for you to find one.
In the meantime, I wish you much health and happiness!
The contents of this blog are for informational purposes only. This blog is not intended to be a substitute for professional advice, diagnosis, or treatment that can be provided by your own mental health practitioner. If you have any specific concerns about your mental health, you should consult your doctor and you should not delay seeking medical advice, or treatment for your mental health, because of information on this blog.
© Counseling Works NYC
Sabrina Tropper, LMHC
Sabrina Tropper, LMHC is a therapist and the founder of Counseling Works NYC. She works with individuals in New York who are experiencing relationship troubles, life transitions, or trauma.