If you’ve been told therapy could help, you may have run into a confusing list of acronyms: CBT, DBT, IPT, EMDR, ERP. These aren’t interchangeable. Different types of therapy were designed for different problems, and matching the approach to the condition can make a real difference. This guide explains the main types of therapy, what each involves, what it treats, and how to choose a therapist who fits.
Why the Types of Therapy Matter
The types of therapy matter because evidence-based therapies are structured approaches with specific techniques, and each has the strongest support for particular conditions. Talking with a supportive person helps many people, but targeted therapies often work faster and more reliably for specific problems like panic, OCD, PTSD, or insomnia.
Therapy can also add to medication. A meta-analysis of 52 randomized trials found that adding psychotherapy to antidepressant medication worked better than medication alone for major depression, panic disorder, and OCD, with benefits lasting up to two years.
| Therapy | What it involves | Often used for |
|---|---|---|
| CBT | Changing unhelpful thoughts and behaviors | Depression, anxiety disorders |
| DBT | Skills for emotions, distress, and relationships | Borderline personality disorder, self-harm |
| IPT | Relationships and life transitions | Depression |
| ERP | Facing triggers without compulsions | OCD |
| EMDR and trauma-focused therapy | Processing traumatic memories | PTSD |
| CBT-I | Sleep habits and thoughts about sleep | Chronic insomnia |
Cognitive Behavioral Therapy
Cognitive behavioral therapy, or CBT, is a structured, skills-based therapy that helps people identify and change unhelpful thoughts and behaviors, and it has strong evidence for depression, anxiety disorders, and many other conditions. Sessions are usually weekly, with practice between sessions, and courses are often time-limited.
Specialized versions target specific problems: exposure-based CBT for panic, phobias, and social anxiety; behavioral activation for depression; and CBT for health anxiety. A meta-analysis of CBT for health anxiety, for example, found large effects after treatment. Our guides to health anxiety and social anxiety describe these in action.
Between-group effect sizes (Hedges’s g) for CBT vs control conditions in a meta-analysis of 13 trials.
Therapy isn't one thing. The right type, matched to the right problem, can make treatment far more effective.
CBT is also flexible in format. It can be delivered individually, in groups, by telehealth, and in structured digital programs. Many people notice meaningful change within a couple of months of consistent practice.
Dialectical Behavior Therapy
Dialectical behavior therapy, or DBT, is a skills-based therapy originally developed for people with intense emotions and self-harm, and it’s widely used for borderline personality disorder. It teaches four sets of skills: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, usually through individual therapy plus group skills training.
Our guide to borderline personality disorder explains how DBT fits into treatment.
Not sure which therapy fits?
An evaluation can help match you. By telehealth across South Carolina and New York.
IPT, ERP, and CBT-I
Interpersonal therapy, or IPT, focuses on relationships and life transitions, such as grief, role changes, and conflicts, and it’s effective for depression. Exposure and response prevention, or ERP, is the core therapy for OCD, helping people face triggers without performing compulsions. Our guide to Pure-O OCD explains ERP in detail.
CBT for insomnia, or CBT-I, targets sleep habits and thoughts about sleep. The American College of Physicians recommends CBT-I as the initial treatment for chronic insomnia in adults. Our guide to anxiety and insomnia explains how it works.
It’s also fine to try a therapist for a few sessions and then reassess. Therapy is most effective when you feel understood and the goals are clear, so fit is part of effectiveness, not a luxury.
EMDR Therapy and Trauma-Focused Approaches
EMDR therapy, or eye movement desensitization and reprocessing, is a trauma-focused therapy in which people recall distressing memories while doing guided bilateral eye movements or other rhythmic stimulation, with the goal of reducing the memories’ emotional charge. It’s one of several evidence-based PTSD therapies, alongside prolonged exposure and cognitive processing therapy.
For trauma nightmares, image rehearsal therapy is a targeted option; the American Academy of Sleep Medicine recommends it for PTSD-associated nightmares. Our guides to PTSD and PTSD nightmares go deeper.
Share of adults with PTSD receiving health care for it, and share receiving minimally adequate treatment.
Trauma-focused therapies can feel challenging at first, because they involve approaching memories that have been avoided. Good therapists pace the work carefully, build coping skills first, and check in often, so that progress happens without overwhelming you.
Confused by the acronyms
Told to try therapy, but unsure which kind fits your problem.
A matched approach
A therapy chosen for your condition, with a trained therapist and clear goals.
Faster, lasting progress
Skills that target what you’re dealing with and keep working after sessions end.
Dr. Gabriella Farkas, MD PhD
Board-certified adult psychiatrist with a PhD in neuroscience. Dr. Farkas helps patients identify the right type of therapy and coordinates with therapists alongside medication care.
About Dr. Farkas →Choosing a Therapist
Choosing a therapist means looking for someone trained in the approach that fits your condition, who you feel comfortable with, and whose logistics work for you. It’s fine to ask about their training, how they’d approach your concerns, and how progress will be measured.
- Know your goal. Name the main problem you want help with.
- Match the approach. Look for therapists trained in the therapy that fits it.
- Ask questions. Ask about training, approach, and how progress is measured.
- Check fit. Notice whether you feel heard and respected after a few sessions.
- Coordinate care. Share information between your therapist and psychiatrist, with permission.
A psychiatrist can help identify which therapy fits and coordinate with a therapist, especially if medication is also part of the plan. Our overview of psychiatrists vs therapists explains the roles, and a comprehensive psychiatric evaluation can start the process. If you’re in crisis, call or text 988 in the US.
Key Terms
- CBT
- Cognitive behavioral therapy, a structured therapy targeting thoughts and behaviors.
- DBT
- Dialectical behavior therapy, a skills-based therapy for emotion regulation.
- IPT
- Interpersonal therapy, focused on relationships and life transitions.
- EMDR
- Eye movement desensitization and reprocessing, a trauma-focused therapy.
Common Questions About Types of Therapy
What are the main types of therapy?
The main types of therapy include cognitive behavioral therapy for depression and anxiety, dialectical behavior therapy for emotion regulation, interpersonal therapy for relationship-linked depression, EMDR and other trauma-focused therapies for PTSD, exposure and response prevention for OCD, and CBT for insomnia. Each fits different problems. Matching matters. A psychiatrist can help choose.
What is cognitive behavioral therapy?
Cognitive behavioral therapy is a structured, skills-based therapy that helps people identify and change unhelpful thoughts and behaviors, with strong evidence for depression, anxiety disorders, and many other conditions. It's often time-limited. It involves practice between sessions. Skills last. Specialized versions target specific problems. Your psychiatrist can guide you. Support is available.
What is DBT used for?
Dialectical behavior therapy is used for intense emotions, self-harm, and borderline personality disorder, teaching mindfulness, distress tolerance, emotion regulation, and interpersonal skills. It often combines individual therapy with group skills training. It takes commitment. Many people benefit. It can be combined with other care. Your psychiatrist can guide you. Support is available.
What is EMDR therapy?
EMDR therapy is a trauma-focused therapy in which people recall distressing memories while doing guided eye movements or other rhythmic stimulation, aiming to reduce the memories' emotional charge. It's used for PTSD. Other trauma therapies also work. A trained therapist is essential. Your psychiatrist can help coordinate. Your psychiatrist can guide you.
Which therapy is right for anxiety?
For many anxiety conditions, cognitive behavioral therapy with exposure is a first-line therapy, tailored to the specific problem, such as panic, social anxiety, phobias, or health anxiety. OCD responds to ERP. Insomnia responds to CBT-I. Matching matters. An evaluation can help. Your psychiatrist can guide you. Support is available. Regular follow-up helps.
Can therapy be combined with medication?
Yes, therapy can be combined with medication, and research shows adding psychotherapy to medication works better than medication alone for major depression, panic disorder, and OCD. Many people use both. Coordination helps. Your psychiatrist can manage medication. Your therapist provides therapy. Your psychiatrist can guide you. Support is available. Regular follow-up helps.
How do I choose a therapist?
Choose a therapist trained in the approach that fits your condition, who you feel comfortable with, and whose schedule and cost work for you, and ask about their training and how progress is measured. Fit matters. It's fine to switch. A psychiatrist can suggest referrals. Telehealth expands options. Your psychiatrist can guide you.
The right therapy for the right problem.
Evaluation and coordination with therapists.
Sources
- Cuijpers P, Sijbrandij M, Koole SL, et al. “Adding psychotherapy to antidepressant medication in depression and anxiety disorders: a meta-analysis.” World Psychiatry, 2014;13(1):56–67. https://pubmed.ncbi.nlm.nih.gov/24497254/
- Qaseem A, Kansagara D, Forciea MA, et al. “Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.” Annals of Internal Medicine, 2016;165(2):125–133. https://pubmed.ncbi.nlm.nih.gov/27136449/
- Morgenthaler TI, Auerbach S, Casey KR, et al. “Position paper for the treatment of nightmare disorder in adults: an American Academy of Sleep Medicine position paper.” Journal of Clinical Sleep Medicine, 2018;14(6):1041–1055. https://pubmed.ncbi.nlm.nih.gov/29852917/
Educational content only. This article does not constitute medical advice and does not establish a doctor-patient relationship. If you are in crisis, call or text 988 (Suicide & Crisis Lifeline) or call 911. Treatment decisions should be made with a qualified clinician familiar with your circumstances. Last reviewed: September 2026.