Best for: Anxiety, depression, OCD, chronic illness, perfectionism, existential distress

Critique: May be unfamiliar or philosophical for clients seeking concrete symptom relief.

ACT helps you stop fighting your thoughts and feelings and instead focus on living a life aligned with your values. It is not about feeling better, it is about feeling more freely and acting with purpose even when discomfort is present.

ACT uses mindfulness, values clarification, and committed action to help you move forward; like learning to surf emotional waves instead of trying to stop the ocean.

What the research says: ACT is part of the "third wave" of CBT and supported by growing evidence across anxiety, depression, and chronic pain. Meta-analyses suggest it performs comparably to CBT in many cases.

If ACT were a person...They are the grounded, big-hearted guide with a surfboard under one arm and a compass in the other. “Let’s go toward what matters – even if the water’s choppy.”

Best for:
Fear of abandonment, clinginess, emotional withdrawal, trauma rooted in early caregiving

Critique:
Progress may be slow, and this approach often requires a therapist trained in both theory and practical relational work.

Imagine your ability to trust others is like an internal compass. Attachment therapy helps recalibrate it if early caregivers left you feeling unsafe, unseen, or unimportant.

This modality is grounded in Attachment Theory, which suggests that our earliest relationships shape how we connect as adults. If you tend to push people away or cling tightly for reassurance, attachment therapy helps you understand why, and make new, secure connections.

If Attachment Therapy were a person:
They would be your ideal older sibling: Steady, nurturing, and gently reminding you, “You are lovable, even if you don’t always feel safe.”

Best for:
Anxiety, depression, panic, OCD, insomnia

Critique:
Results-focused and unidimensional; may bypass emotional roots and systemic issues

CBT is like adding fertilizer to a struggling plant. It targets your thoughts (“I’m going to fail”), helps you reframe them (“I’ve overcome challenges before”), and often leads to quick, noticeable growth.

But here is the catch: Fertilizer may help a plant grow fast, but without attention to soil health, root systems, or surrounding plants, that growth might not last. CBT has been criticized for being unidimensional and results-focused, sometimes ignoring the deeper emotional and relational systems that influence wellbeing.

What the research says:
CBT is one of the most studied therapies and is highly effective for many short-term goals. But it may fall short for complex trauma or deeper emotional wounds that require long-term integration.

If CBT were a person:
They would be a motivational life coach in joggers, holding a whiteboard marker. Organized, efficient, outcome-driven. “Let’s rewrite that thought and track your mood. Here’s your worksheet. You’ve got this!”

Best for:
Emotional overwhelm, borderline personality disorder, self-harm, suicidal thoughts, chronic emotion dysregulation

Critique:
This structured, skills-focused model may feel too rigid for clients seeking deep emotional exploration or narrative work.

DBT gives you a set of tools for emotional survival. It teaches you how to hold two truths at once: “I’m doing the best I can” and “I can do better.”

It is especially useful when emotions feel too big or intense, like being in a storm without a life raft. You learn specific skills in four areas:

• Mindfulness (staying present)

• Distress Tolerance (getting through crisis without making it worse)

• Emotion Regulation (understanding and managing big feelings)
• Interpersonal Effectiveness (building stronger, healthier relationships)

What the research says:
DBT is one of the most extensively studied treatments for emotion dysregulation. It is proven to reduce suicidal behaviors, hospitalizations, and self-harm, especially in people with borderline personality disorder. It is also adapted for use with eating disorders, addiction, and adolescents.

If DBT were a person:
They are your compassionate survival guide with laminated flashcards and a grounding presence. “We can’t control the storm, but here’s how to stay steady in it.”

Best for:
Depression, emotional numbness, grief, self-worth

Critique:
This approach may be overwhelming for people unaccustomed to emotional vulnerability or with limited access to emotional language.

Not to be confused with Emotionally Focused Therapy for couples, Emotion-Focused Therapy (EFT) helps you turn toward your emotions, not just manage them.

If CBT is about changing how you think, EFT is about changing how you feel by truly experiencing and understanding emotions. Think of it as learning to ride the waves instead of avoiding the ocean.

What the research says:
EFT is backed by solid evidence for treating depression and trauma and helps build emotional resilience and self-compassion.

If Emotion-Focused Therapy were a person:
They are the soulful poet friend who tears up when you talk about your dad. They gently hold space while you let the feelings crash and settle.

Best for:
Couples in conflict, intimacy issues, fear of vulnerability

Critique:
EFT-C requires both partners to be emotionally invested. Progress can stall if one partner is emotionally unavailable or checked out.

Relationships are like a dance. If one partner changes their rhythm, the whole dance can fall apart. EFT-C helps couples understand their emotional dance patterns – pursue-withdraw, criticize-defend – and replace them with moves based on connection, vulnerability, and safety.

What the research says:
EFT-C is one of the most evidence-based approaches for couples, with a 70–75% success rate in reducing distress.

If EFT-C were a person:
They are a relationship choreographer, helping each partner say, “I need you” without shame. They wear neutral colours and always seem calm.

Best for:
PTSD, trauma, distressing memories

Critique:
EMDR can feel clinical or confusing to those unfamiliar with bilateral stimulation, and it requires a certified therapist.

EMDR (Eye Movement Desensitization and Reprocessing) is like helping your brain re-file a trauma memory into the right drawer, so it does not jump out every time you feel triggered.

The therapist uses eye movements, tapping, or sounds while you briefly focus on a memory. This seems to help the brain “digest” the trauma in a safe way.

What the research says:
EMDR is endorsed by the WHO and Veterans Affairs as a gold standard for trauma treatment.

If EMDR were a person:
They are a trauma surgeon in yoga pants, calmly guiding you through old memories while gently tapping on your hands. Efficient, grounded, and quietly magical.

Best for:
Relationship conflict, communication breakdowns, parenting struggles, intergenerational trauma

Critique:
Progress depends on shared commitment. Sessions can bring up intense emotions and long-standing patterns, which may be challenging for some families or couples to navigate.

Relationships are like partner dances: One person's step influences the others. Relationship and family therapy helps identify unhelpful rhythms, missteps, and emotional choreography while teaching everyone how to move more harmoniously.

Therapists often draw from models like Emotionally Focused Therapy for Couples (EFT-C), which focuses on building emotional safety and connection, or The Gottman Method, which teaches concrete tools for managing conflict, building trust, and strengthening intimacy.

What the research says:
EFT-C is supported by decades of outcome research showing high success rates (around 70–75%) for couples in distress. The Gottman Method is rooted in decades of observational research and offers structured, evidence-informed tools for relational health.

If Relationships or Family Therapy were a person:
They are the wise and patient dance instructor gently calling out steps from the sidelines. “You’re stepping on each other’s toes. Let’s slow it down and learn to move together.”

Best for:
Complex trauma, self-criticism, identity confusion, inner conflict

Critique:
IFS is still gaining empirical backing, and not all therapists are trained in it. It may feel “strange” at first to speak to internal parts.

IFS treats the mind like a family of parts, not in a clinical way, but as a metaphor. One part of you might be angry, another scared, another trying to keep it all together. IFS helps you get to know each part without judgment.

You are not broken; you are internally crowded.

The goal is to access your “Self” (i.e., a calm, compassionate inner leader) and help your parts work together instead of against each other.

What the research says:
Early studies and clinical reports suggest strong results in treating trauma, anxiety, and internal conflict.

If IFS were a person:
They would be a kooky but kind-hearted mediator, sitting cross-legged and calmly introducing your angry part to your perfectionist. “Let’s hear from everyone.”

Best for:
Depression relapse, chronic stress, anxiety, rumination

Critique:
May feel slow-paced or repetitive for clients seeking action-oriented therapy.

MBCT is like installing a mental pause button. It teaches you how to notice thoughts before they pull you down the rabbit hole of worry or depression.

This therapy blends CBT’s thought-awareness tools with mindfulness practices (e.g., like meditation and breathwork) to help you observe your inner world without judgment.

What the research says:
MBCT is especially effective at preventing depressive relapse, with strong support from randomized controlled trials and inclusion in NICE guidelines (UK) for depression maintenance.

If MBCT were a person:
They are the quiet guide on a forest walk, gently pointing to your thoughts like birds in the trees. “Just notice – and let them fly by.”

Best for:
Ambivalence about change, addiction, health behavior change, goal-setting

Critique:
Works best when combined with other therapies. Less suitable as a long-term standalone approach.

Motivational Interviewing is like a respectful conversation between two parts of you, one ready to grow, and one afraid to let go.

Rather than telling you what to do, the therapist helps you listen to your own reasons for change. It is used frequently in addiction recovery, medical treatment adherence, and early stages of therapy when you are not quite sure what you want.

What the research says:
MI is backed by decades of research in healthcare and mental health settings. It consistently improves client engagement and readiness for change across a range of behaviors.

If MI were a person:
They are your nonjudgmental coach with a warm voice and a lot of questions. “You already have the answer, I’m just here to help you hear it.”

Best for:
Identity struggles, grief, cultural issues, marginalization, self-esteem

Critique:
May feel abstract for clients seeking structure or skill-building. Progress can be subtle and nonlinear.

Narrative Therapy is about telling a new story about yourself; one that reflects your strength, meaning, and resilience rather than your pain alone. It separates you from your problems and helps you take back the pen.

Let’s say you have always believed you are "the difficult one." Narrative therapy might ask, "Where did that story come from? Who benefits from it? And what other stories are waiting to be told?"

It is especially powerful for those whose identities have been shaped by loss, trauma, cultural dislocation, or stigma. This approach helps you re-author your story from a place of agency.

What the research says:
Narrative Therapy has strong support in community mental health settings and among marginalized or cross-cultural populations. Though less studied in large-scale trials, qualitative and clinical reports consistently show improvements in self-concept, meaning-making, and emotional resilience.

If Narrative Therapy were a person:
They are the soulful writer sitting across from you with a notebook and a gentle smile. “Let’s take back your story – and tell it differently this time.”

Best for:
Attachment wounds, self-esteem, recurring life patterns, relationship difficulties

Critique:
This approach can feel slow or vague at first. It requires emotional openness, and benefits tend to grow gradually over time.

Psychodynamic therapy is like digging into the roots of a tree to understand why the leaves are falling off. This modality explores unconscious beliefs and early relational experiences, especially from childhood.

It is especially helpful if you notice repeating emotional patterns or relationship struggles that do not seem to go away with logic alone.

What the research says:
Studies show that psychodynamic therapy leads to lasting change, with post-treatment benefits that continue to increase after therapy ends.

If Psychodynamic Therapy were a person:
They would be a quiet, observant analyst in a tweed jacket. “Tell me about your mother” energy. They sip tea slowly and ask a question that lingers for a week.

Best for:
Longstanding personality patterns, chronic emptiness, self-sabotage

Critique:
Deep and confronting; requires time, consistency, and trust

Schema Therapy is like discovering that your life is being directed by an invisible script you did not write. One that says things like “I must be perfect to be loved” or “People will always let me down.”

This approach helps you rewrite those unhelpful patterns and respond to life from a place of freedom, not fear. It blends elements of CBT, attachment theory, and emotion-focused work for a comprehensive approach to long-standing emotional and relational challenges.

What the research says:
Schema Therapy has growing evidence for helping with personality disorders, chronic depression, and patterns rooted in early unmet needs.

If Schema Therapy were a person:
They are your tough-but-loving life mentor, flipping through a dusty manual of “Core Beliefs You Never Chose” and saying, “Let’s update this nonsense.”

Best for:
Trauma, chronic stress, anxiety, body-based symptoms, dissociation

Critique:
This approach may feel unusual for clients used to talk therapy. It often requires patience and trust in body-based cues.

The body keeps score. Somatic therapy works with your nervous system, not just your thoughts. It helps you notice how trauma lives in your posture, breath, and muscle tension.

You might learn grounding exercises, breathwork, or gentle movement to regulate your body’s alarm system; like resetting a smoke detector that keeps going off, even when there’s no fire.

What the research says:
Somatic therapies are gaining support, especially for complex trauma and stress stored in the nervous system.

If Somatic Therapy were a person:
They are your trauma-informed yoga teacher, barefoot in a sunlit room, reminding you to breathe and feel your feet. “Your body knows. Let’s listen.”