Understanding Different Types of Therapy: Which One Is Right for You?
So… Therapy. Where Do You Even Start?
Deciding to start therapy is a big deal. Choosing which type of therapy? That’s where things can start to feel a little like scrolling Netflix for 45 minutes and still not knowing what to watch.
CBT, ACT, DBT… it can sound like alphabet soup. The good news? You don’t need to understand everything to get started. You just need a general sense of what might fit you and a therapist who can help guide the rest.
Let’s break it down, in a way that doesn’t require a psychology degree (or a headache).
Cognitive Behavioural Therapy (CBT): “Let’s Look at Your Thoughts”
CBT is one of the most well-known and well-researched therapy approaches and for good reason. It focuses on how your thoughts, feelings, and behaviours are all connected.
In CBT, you’ll learn to:
Notice unhelpful thinking patterns (hello, worst-case scenarios)
Challenge thoughts that aren’t serving you
Practice practical tools you can use in real life
CBT is often helpful for:
Anxiety and panic
Depression
Phobias
Stress and burnout
If you like structure, concrete tools, and homework that actually makes sense, CBT might be your thing.
Acceptance and Commitment Therapy (ACT): “You Don’t Have to Fight Your Thoughts”
ACT (pronounced like the word act) takes a slightly different approach. Instead of trying to get rid of uncomfortable thoughts or feelings, ACT helps you change how you relate to them.
In ACT, you’ll focus on:
Making room for difficult emotions (without letting them run the show)
Learning mindfulness skills
Taking steps toward what actually matters to you
ACT can be especially helpful if:
You feel stuck in your head
You’re tired of “overthinking everything”
You want a more values-based, compassionate approach
ACT is less about “fixing” you (because you’re not broken) and more about helping you live a meaningful life even when things are hard.
Dialectical Behaviour Therapy (DBT): “Big Emotions Need Big Skills”
If your emotions tend to feel intense, like they show up at 100% volume, DBT may be a good fit.
DBT focuses on building skills in four key areas:
Emotion regulation (understanding and managing feelings)
Distress tolerance (getting through tough moments without making things worse)
Interpersonal effectiveness (communicating needs and boundaries)
Mindfulness (staying grounded in the present)
DBT is often helpful for people experiencing:
Intense mood swings
Difficulty managing emotions
Relationship challenges
Think of DBT as a practical toolkit for navigating emotional storms.
Mindfulness-Based Approaches: “Let’s Slow Things Down”
Mindfulness-based therapies help you notice what’s happening, in your thoughts, your body, and your emotions, without immediately judging or reacting to it.
This can help with:
Anxiety and stress
Emotional overwhelm
Feeling disconnected or on autopilot
Mindfulness isn’t about “clearing your mind” (spoiler: no one can do that). It’s about learning to be present, even when your brain is being a bit noisy.
Play Therapy (For Kids): “Feelings, But Make It Play”
Kids don’t always have the words to explain what’s going on but they do communicate through play.
Play therapy uses toys, games, art, and imagination to help children:
Express emotions safely
Build coping skills
Work through anxiety, behavioural challenges, or big life changes
For kids, play is the language. And therapy meets them right where they are.
So… which type of therapy is right for you? Here’s the honest answer: there’s no single “right” choice.
The best therapy is the one that:
Fits your goals
Feels safe and supportive
Matches your personality and preferences
At The Thought Centre, our therapists often integrate different approaches rather than sticking rigidly to one model because humans are complex, and therapy should be flexible.
You don’t need to have everything figured out before starting therapy. That’s kind of the whole point.
If you’re curious, unsure, or somewhere in between, we’re happy to help you sort through the options, no pressure, no jargon, and definitely no “you should feel this way” energy.
Ready to explore therapy?
Reach out to The Thought Centre to book a consultation and find a therapeutic approach that works for you.