Modalities
Which kind of therapy for which problem
Fit with the therapist matters more than modality, but modality still matters. A skilled CBT therapist and a skilled psychodynamic therapist will produce different experiences and outcomes, even for the same person.
Cognitive Behavioural Therapy (CBT)
Present-focused, structured, homework between sessions. Strongest evidence for anxiety disorders, panic, OCD, and mild-to-moderate depression. Usually 8 to 20 sessions for a specific issue.
Psychodynamic and psychoanalytic
Explores how early experience and unconscious patterns shape current life. Slower and longer than CBT, especially useful when problems keep repeating across relationships or contexts and shorter therapies have not stuck.
EMDR
Eye Movement Desensitisation and Reprocessing. Developed for trauma and PTSD, strong evidence base. Not the same as talk therapy — sessions use bilateral stimulation (eye movements or taps) alongside recalling the memory.
ACT
Acceptance and Commitment Therapy. A newer branch of CBT-family work focused on accepting difficult feelings and committing to actions aligned with your values. Useful for chronic pain, anxiety, and when clients feel stuck despite insight.
Systemic and family therapy
Sees the problem as a pattern between people, not inside one person. Common for couples, families, and issues that seem to travel with someone across environments.