How to Choose the Right Therapy Option for You

Trying to find the right kind of therapy can feel like standing in the cereal aisle at 7 a.m., too many choices, too little clarity, and not enough caffeine. Whether you’re looking to support yourself or helping someone else navigate the search, it’s easy to get overwhelmed.

Let’s cut through all of the noise. You don’t have to become a therapy expert yourself to find a good fit. You just need a few general questions to ask and a better understanding of what’s important

Therapy Isn’t Just for “Crisis Mode”

There’s still this idea floating around that you need to hit a breaking point before therapy “makes sense.” That’s not true. According to the National Institute of Mental Health, nearly 20% of U.S. adults live with a mental health condition, and therapy can help long before things feel unmanageable.

Whether you’re dealing with daily stress, social anxiety, burnout, or deeper trauma, therapy can offer space to breathe, reflect, and grow. And yes, even preventative care is a valid reason to show up in a therapist’s office.

What Are the Different Types of Therapy?

Here’s a no-fluff breakdown of some of the most common therapy styles you’ll see.

Cognitive Behavioral Therapy (CBT)

Best for: anxiety, depression, stress
Helps you spot and shift unhelpful thinking patterns. Practical, structured, and one of the most research-backed approaches out there.

Psychodynamic Therapy

Best for: past trauma, recurring patterns, relationship struggles
Goes deeper, this is the “why do I always do that?” therapy. It helps explore old wounds and how they affect you now.

🔄 Dialectical Behavior Therapy (DBT)

Best for: emotional regulation, impulsivity, intense relationships
Blends mindfulness with practical life skills. Created for really complex needs, but also helpful for anyone who wants to manage emotions more effectively.

Humanistic Therapy

Best for: self-growth, identity work, feeling stuck
Focuses on your potential, not just your problems. Think reflective conversations over homework assignments.

👁️ EMDR (Eye Movement Desensitization and Reprocessing)

Best for: trauma, PTSD, phobias
Uses guided eye movements to help process painful memories. It’s evidence-based and can bring relief where talk therapy stalls.

Over 100,000 clinicians now use EMDR worldwide, with studies consistently showing strong outcomes for trauma-related symptoms (EMDRIA.org).

How Do I Know If a Therapist Is Right for Me?

Finding someone who “gets it” is more important than choosing the perfect therapy style. Here’s what to look for:

Experience with your concerns. Ask if they’ve worked with the issues you’re experiencing.
A good gut feeling. Do you feel safe opening up, even a little? That matters more than any credentials.
Clear communication. Are they transparent about how they work and what you can expect?
Flexibility. Virtual vs. in-person pricing and schedule, all of these should support your lifestyle, not complicate it.
Respect for your values. Especially if you’re exploring therapy as a person of faith, you want to know your therapist sees and respects that part of you.

Where Does Faith Fit In?

For many, mental health and spiritual life aren’t separate lanes—they overlap. And that’s okay.

Some therapists will integrate Scripture, prayer, or faith-based principles if that’s something you want. Others may not include faith in their work but still hold space for your beliefs in the process.

“Plans fail for lack of counsel, but with many advisers they succeed.” – Proverbs 15:22

Don’t be afraid to ask upfront how a therapist approaches spirituality. Your beliefs don’t have to be left at the door.

Ready to Take the Next Step?

You don’t have to get it all perfect from the start. Many therapists are trained in multiple approaches, and the relationship itself is often more important than the method.

Here’s what you can do today:

Visit Psychology Today or Open Path Collective to browse licensed therapists.
Jot down what kind of support you’re looking for.
Take a free consult call (many therapists offer them) just to ask questions and get a feel for their vibe.

If you’d like tools to explore therapy options, start or grow your practice, or learn more about what mental health support can look like, I’ve gathered some helpful resources—including a few affiliate tools I personally recommend—here:

👉 Visit My Linktree for Trusted Therapy Resources

Some links are affiliate links, which means I may earn a small commission if you decide to sign up or purchase—at no extra cost to you. I only recommend what I believe in.

Your peace is worth pursuing. And you don’t have to figure it out alone.

Citations:

How to Choose the Right Therapy Option for Your Mental Health (Without Feeling Overwhelmed)

Table of Contents