Therapy Decoded: A Simple Guide to Different Therapy Types & What They Offer
When life feels overwhelming, or you’re struggling with emotions, relationships, or self-doubt, therapy can be a great tool to help you work through challenges and start building a healthier, happier version of yourself. But with so many different types of therapy out there, it’s understandable to feel unsure about which path to take. The truth is, there’s no “one-size-fits-all” approach to therapy—what works for one person might not be the best fit for another.
In this guide, we’ll walk you through some of the most common types of therapy, what they work well for, and how they might help you on your personal journey. Our goal is to help you make a more informed decision and, most importantly, choose the type of therapy that will help you feel better—on your terms.
Cognitive Behavioral Therapy (CBT)
Understanding CBT:
CBT is a highly practical, short-term therapy that focuses on identifying and changing unhelpful thought patterns and behaviours. It’s structured and goal-oriented, often involving “homework” between sessions to help you apply the tools you’re learning in session, in real life.
How it can make a difference:
CBT is centered around the idea that how we think affects how we feel, and how we feel affects how we act. It helps you identify negative or distorted thoughts, challenge them, and replace them with more realistic and balanced perspectives. Over time, this can lead to lasting changes in your mindset and your behaviours.
Works well for:
Anxiety
Depression
Stress management
Behavioural issues
Why it may be right for you:
If you’re dealing with specific, time-sensitive concerns (like anxiety or depression), CBT can be a great option. It offers quick, evidence-based results and equips you with tools to manage your thoughts, emotions, and actions. It’s empowering and helps you feel like you have more control over your mental health.
Dialectical Behavior Therapy (DBT)
Understanding DBT:
DBT is a type of therapy that builds on CBT, specifically designed for people who struggle with emotional regulation. It combines cognitive-behavioral techniques with mindfulness and acceptance strategies. It’s often used to treat people with borderline personality disorder, but it can also be helpful for others who have intense emotions.
How it can make a difference:
DBT helps you manage overwhelming emotions by teaching you mindfulness skills and strategies for accepting difficult feelings without letting them control your behaviour. It also focuses on improving relationships and building emotional resilience, so you can deal with challenges in healthier ways.
Works well for:
Borderline personality disorder
Self-harm
Emotional dysregulation
Anxiety
Depression
Why it may be right for you:
If you struggle with managing your emotions or tend to experience intense feelings, DBT can help you balance your emotions and take healthier actions. It’s also great for people who want to improve their relationships and manage conflicts more effectively. At Broken Gold, we’ve seen clients who commit to practicing DBT skills between sessions experience significant improvements in emotional regulation.
Accelerated Resolution Therapy (ART)
Understanding ART:
ART is a newer, trauma-focused therapy that’s designed to help individuals process and resolve traumatic experiences quickly. It’s a very effective, short-term therapy—in some cases delivering relief after just 1 to 3 sessions.
How it can make a difference:
ART uses techniques like guided imagery and eye movements to reprocess traumatic memories without requiring you to describe them in detail. While you may need to visualize your trauma—at least once—over time, this process can shift how you feel about it or how you perceive it.
Works well for:
PTSD
Trauma
Anxiety
Phobias
Why it may be right for you:
If you’ve been struggling with lingering effects of trauma, ART could provide fast, effective relief. It’s especially helpful if you want to move forward without having to relive every difficult detail of your experience. At Broken Gold, we’ve had clients with deep childhood trauma benefit from ART and feel relief almost immediately.
Gottman Couples Therapy
Understanding Gottman Couples Therapy:
Gottman Therapy is a structured form of couples therapy that focuses on improving communication, resolving conflict, and building a stronger, more connected relationship.
How it can make a difference:
Gottman Therapy teaches couples practical tools for managing conflict, improving intimacy, and increasing trust. It helps couples identify patterns in their relationship and work through those patterns to build a healthier, more supportive bond.
Works well for:
Communication issues
Conflict resolution
Infidelity
Emotional disconnection
Why it may be right for you:
If you are in a relationship and struggling with communication or emotional disconnection, Gottman Therapy provides concrete skills for building a healthier, more fulfilling connection. Couples can learn how to talk through issues with empathy and understanding, rather than getting stuck in harmful patterns. It’s structured but deeply supportive.
Psychodynamic Therapy
Understanding Psychodynamic Therapy:
Psychodynamic Therapy is a long-term, exploratory approach that focuses on understanding how unconscious thoughts and past experiences shape current behaviours and relationships.
How it can make a difference:
By exploring your childhood, past relationships, and unresolved conflicts, psychodynamic therapy helps you gain insight into why you act or feel the way you do today. This deep self-awareness can be transformative in understanding and healing old wounds.
Works well for:
Deep-seated emotional issues
Childhood trauma
Relationship difficulties
Personal self-awareness
Why it may be right for you:
If you feel that unresolved past experiences are holding you back or that you’re repeating unhealthy patterns in your relationships, psychodynamic therapy offers a deep dive into your emotional life. It’s a longer-term therapy that can lead to profound, lasting change by uncovering the roots of current challenges.
Humanistic Therapy
Understanding Humanistic Therapy:
Humanistic Therapy focuses on personal growth, self-acceptance, and reaching your full potential. It’s grounded in empathy, acceptance, and a strong therapeutic relationship that encourages self-exploration and self-discovery.
How it can make a difference:
In this approach, the therapist provides a non-judgmental, supportive environment where you can explore your feelings and experiences freely. The goal is to help you develop a more authentic, empowered sense of self and move towards becoming the best version of yourself.
Works well for:
Personal growth
Low self-esteem
Existential concerns
Self-acceptance
Why it may be right for you:
If you’re seeking personal growth or struggling with self-doubt or low self-worth, humanistic therapy provides a supportive, encouraging space for self-exploration and empowerment. It’s about rediscovering your strengths and learning to embrace your true self.
Acceptance and Commitment Therapy (ACT)
Understanding ACT:
ACT is a mindfulness-based therapy that focuses on accepting difficult thoughts and feelings while committing to behaviors that align with your personal values.
How it works:
ACT teaches you to accept your feelings and thoughts without letting them define or control you. It focuses on helping you live a meaningful life by committing to actions that align with your values, rather than avoiding discomfort.
Works well for:
Anxiety
Depression
Chronic pain
Stress management
Why it may be right for you:
ACT can be particularly helpful if you’ve been feeling “stuck” or overwhelmed by negative thoughts and feelings. It’s about learning to accept things you can’t change, while taking action toward a life that’s meaningful and fulfilling to you. It helps build resilience and psychological flexibility.
Choosing the Right Approach for You
Choosing the approach that will work best for you is an important step in your journey and a deeply personal decision. Here are a few questions to ask yourself as you consider your options:
Do you prefer a structured, goal-oriented approach (CBT, Gottman Therapy) or something more reflective and exploratory (Psychodynamic, Humanistic)?
Are you hoping to address specific mental health issues (CBT, ART, DBT) or are you more focused on personal growth and relationships (Humanistic, Gottman)?
Do you want a short-term solution (ART, Gottman) or a more in-depth, long-term therapeutic process (Psychodynamic, DBT)?
At Broken Gold, we primarily use CBT, DBT, ART, ACT and Gottman Therapy because these approaches are evidence-based and highly effective in helping people make real, lasting changes. We’re passionate about helping clients gain the tools they need to take control of their mental health and their relationships.
If you're unsure which type of therapy would be the best fit for you, we invite you to book a free consultation. Together, we’ll discuss your needs, goals, and which therapy approach will help you move forward. And if our approach doesn’t align with what you’re looking for, we’re happy to help point you in the right direction with a referral when possible. You don’t have to figure it all out alone.
Ready to take the first step?
Schedule your free consultation today. We’re here to help you begin your journey toward a healthier, happier you. Book Now.
Not sure yet? Learn more about our approach and the therapies we offer. Learn More.
