What Kind of Therapist Do I Need?

With the demand for mental health services rising year over year and many people reporting mental health conditions, chances are you’ve asked yourself, “Do I need therapy?” and “What kind of therapist do I need?” Sometimes, a therapist who specializes in a certain approach is best for specific situations. Finding the right fit is important, so it helps to familiarize yourself with  different types of therapists to understand which one may work best for you. 

What is therapy?

Therapy provides a safe, accepting space where you can get help for mental health symptoms or everyday challenges. A therapist helps you find healthy ways to navigate ups and downs and manage your emotions so they don’t feel so overwhelming. Therapy isn’t just for a crisis—anyone can gain insights and personal growth from seeing a mental health provider. 

What are the different types of therapists?

When it comes to types of therapists, you’ll find that some specialize in a specific therapeutic approach, while many are trained in several methods. This variety means you can choose a therapist who meets your unique needs. 

Types of therapists include:

#1 CBT therapist

Cognitive behavioral therapy (CBT) focuses on identifying and changing negative behaviors and thinking. It’s structured, goal-oriented, and often short-term, with weekly sessions over a few months. A CBT therapist helps you understand how thoughts, emotions, and behaviors feed off of each other and how you can manage them in healthy ways. They teach you skills to change unhelpful thought and behavior patterns and provide activities to help you put these learnings into practice between sessions.

How can CBT help?

Some psychologists consider CBT to be the gold standard in evidence-based therapies, or EBTs. It’s been proven effective for a wide range of issues, including anxiety, depression, stress, phobias, and insomnia. It can also help manage chronic pain, cope with grief, and improve resilience.

How it works

Let’s say you’re afraid of public speaking and it’s affecting your work and social life. This kind of therapy can help you identify the negative thoughts that trigger your anxiety, such as “I’ll embarrass myself,” or “Everyone will judge me.” You’ll challenge these thoughts and replace them with more realistic ones, like, “I’m prepared and capable,” or, “It’s OK to make mistakes.” Through practice, such as speaking in front of small groups, you’ll gradually change your behavior, developing confidence around public speaking.

#2 Behavioral Therapist

What is behavioral therapy?

Behavioral therapy helps you modify unhealthy behaviors by emphasizing present-moment awareness. This frees you up to focus on actionable steps and practical solutions instead of past experiences or future anxieties. These types of therapists operate on the principle that behaviors are learned and can be unlearned or replaced with healthier alternatives. A behavioral therapist might use techniques such as positive reinforcement to reward desired behaviors and desensitization to gradually confront and reduce fears.

How can behavioral therapy help?

Behavioral therapy is effective for treating conditions like anxiety disorders, phobias, obsessive-compulsive disorder (OCD), and behavioral challenges in children. It’s also useful for tackling behaviors like smoking, overeating, and procrastination. This kind of therapy can help you develop better coping skills, improve your ability to handle stress, and learn more constructive behaviors.

How it works

You struggle with procrastination. A behavioral therapist might use positive reinforcement by encouraging you to take a short break or enjoy a small reward after completing each big task. They could also use desensitization, starting with smaller, less intimidating tasks and gradually increasing the difficulty to build confidence. 

#3 DBT therapist

What is DBT?

Dialectical behavior therapy (DBT) is a type of cognitive behavioral therapy that combines traditional CBT techniques with mindfulness. Dialectical behavior therapy emphasizes accepting your current situation without judgment. A DBT therapist can help you de-escalate intense emotions, manage stress, improve how you communicate with others, and stay focused on the present moment.

How can DBT help?

DBT is especially effective for treating borderline personality disorder (BPD), self-harm behaviors, and emotional dysregulation (difficulty managing emotions). This kind of therapy is also useful for conditions like depression, anxiety, and eating disorders, where intense emotions can impact daily functioning. A DBT therapist teaches you practical skills to cope with overwhelming emotions, build healthier relationships, and lead a more balanced life.

How it works

You’re experiencing intense mood swings and coping in unhealthy ways. A DBT therapist would teach you skills for managing difficult emotions, such as mindfulness to stay grounded, and distress tolerance skills to handle crises without harmful behaviors. For instance, you might use mindfulness to stay calm during emotionally charged situations, and use stress-coping strategies like deep breathing or taking a break during high-stress moments without turning to unhealthy ways of coping. 

#4 Acceptance and commitment therapist

What is ACT?

Acceptance and commitment therapy (ACT) helps you accept thoughts and feelings rather than trying to control or avoid them. It combines mindfulness with behavior change techniques and encourages you to identify and live by your core values. This type of therapist teaches you to become more adaptable and better equipped to handle life’s challenges and respond to them genuinely and with resilience. By focusing on what truly matters to you and aligning your actions with your values, ACT helps you lead a more meaningful and fulfilling life, even during hard times.

How can ACT help?

Acceptance and commitment therapy helps manage a wide range of issues, including anxiety, depression, chronic pain, and stress. It’s particularly helpful for those who struggle with negative thoughts and feelings because it promotes accepting these experiences rather than fighting against them. 

How it works

You may be feeling anxious about a big presentation at work. An ACT therapist can help you manage these feelings by teaching you to accept them without judgment and observe them without being consumed. You might identify core values like personal growth and connection with others, and set goals such as improving your public speaking skills or strengthening your professional relationships. 

#5 Couples therapist

What is couples therapy?

Couples therapy helps you and your partner explore the root causes of disagreements, and find ways to better communicate and support each other. A couples therapist offers a neutral perspective, addressing your concerns without bias, which offers a balanced approach to resolving conflicts.

How can couples therapy help?

Couples therapy addresses a range of relationship concerns, such as communication breakdowns, conflicts, intimacy issues, and trust problems. It’s also useful for navigating life changes or stressors, such as parenthood, financial difficulties, or infidelity. You don’t need to be in turmoil to benefit from couples therapy—many people use it to maintain a healthy relationship or to prevent minor issues from escalating. 

How it works

Imagine that you and your partner are frequently arguing about finances. This type of therapist can help you explore the underlying issues behind these arguments, such as differing financial values or communication styles. You would work on developing effective communication strategies, like active listening and expressing needs clearly, and establish a budget together that aligns with both partners’ goals. 

#6 Group therapist

What is group therapy?

Group therapy offers a safe space for you to connect with others who share similar struggles as you. By interacting with people going through similar challenges, you get support, gain different perspectives, and learn from others’ experiences. A group therapist guides group discussions and may include structured activities, discussions, and exercises around common themes.

How can group therapy help?

Group therapy can help with challenges like anxiety, depression, substance misuse, eating disorders, and interpersonal struggles. This kind of therapy is particularly helpful for people seeking social support and a sense of connection. Group therapy can build social skills, provide both professional and peer feedback, and reduce feelings of isolation.

How it works

You might be struggling with social anxiety and find it difficult to interact with others. In group therapy, you’d connect with people who have similar challenges, allowing you to practice social interactions in a supportive environment. The group therapist would guide you through activities and discussions that help you gradually build confidence in social situations. By sharing experiences and receiving feedback from both the therapist and other group members, you can gain valuable insights and support to help manage your anxiety and improve your social skills.

What type of therapist do I need?

Choosing a therapist can feel overwhelming, especially during tough times. The key is to find someone who feels like a good fit for you and your needs. Do your research and trust your gut.

Reflect on your needs

Start by thinking about what you want to address in therapy. Are you struggling with anxiety, relationship issues, or a specific behavior you want to change? Identifying your main concerns can help you choose a therapist who specializes in those areas.

Consider types of therapists

Make sure you choose a therapist who specializes in your needs. For example, if you want to work on managing intense emotions, dialectical behavior therapy (DBT) might be the best fit. If you’re more focused on changing specific behaviors, cognitive behavioral therapy (CBT) could be ideal. Research the kinds of therapy that resonate with you and look for therapists who offer those approaches.

Check credentials and experience

Look for therapists who are licensed, experienced, and use evidence-based therapies. It’s OK to ask about their training and approach during an initial consultation. A good therapist will be open to discussing their methods and how they might help you.

Trust your instincts

Therapy is most effective when you feel comfortable with your therapist. You want to feel at ease and heard. It may take a few sessions to develop a connection or a couple of tries to find the right fit—that’s perfectly normal.

Consider logistics 

Think about practical factors like location, availability, and fees. Is online therapy more convenient for you or do you prefer in-office sessions? Make sure the therapist’s schedule aligns with yours and that their fees are manageable for you. 

How is therapy different from mental health coaching and psychiatry?

Though they all support mental well-being, therapy, mental health coaching, and psychiatry are distinctively different. 

Mental health coaching

Mental health coaching focuses more on personal development and achieving specific goals rather than treating mental health disorders. Coaches work with clients to set and achieve goals related to personal growth, performance, or life changes. Unlike therapists, coaches are not usually licensed mental health professionals and don’t diagnose or treat mental health conditions. Coaching is more about motivation, accountability, and life enhancement rather than addressing deeper psychological issues.

Psychiatry

Psychiatry is a branch of medicine focused on diagnosing, treating, and preventing mental health disorders. Psychiatrists are medical doctors who can prescribe medication for conditions like bipolar disorder, schizophrenia, and severe depression. They may also offer psychotherapy, but their primary role often involves medication management and addressing biological factors affecting mental health. 

Choosing the right type of therapist depends on your specific needs and goals. If you’re dealing with a mental health condition that requires professional intervention, therapy and psychiatry might be the best fit. If you’re looking for personal development or goal-setting, mental health coaching could be ideal. Understanding these differences can help you make an informed decision and find the right support.

Take a step toward a better life

Finding the right type of therapist is about finding someone who understands and supports you in a way that feels right for you. Give yourself permission to take the time you need to find the best fit. Seeking help is a brave step, and the right therapist can make a world of difference.