Therapy is often thought of as something you turn to when life gets hard, but its value goes far beyond crisis management. It can be a powerful tool for reflection, healing, and personal growth. Whether you’re navigating anxiety, processing trauma, struggling in relationships, or trying to make sense of your emotions, therapy offers space to work through what you’re carrying with professional support. Even though talk therapy is what most people imagine, there are many different approaches, each designed to meet different needs and personalities.

“Classic talk therapy is the most common modality you’ll come across,” licensed therapist Anna Coco explained. “But even within that, there are so many different theoretical orientations like CBT, DBT, or Exposure and Response Prevention. Each one is better suited for specific symptoms and goals.”

With so many choices, the process of getting started can feel intimidating. But it’s okay to explore until you find the right fit.

“I always remind clients that they’re the expert of their story,” licensed clinical social worker Natia Brown said. “They should feel empowered to ask questions, do research between sessions, and advocate for what they need. Therapy is a collaborative process, not a one-way street.”

Below is a breakdown of some common therapy styles, along with insight from licensed professionals, to help you make an informed choice.

Somatic Therapy

This body-centered approach is especially helpful for people who feel stuck in traditional talk therapy or carry trauma that shows up physically. That might look like chronic tension, fatigue, or digestive issues.

“Trauma and emotions can become buried in the body,” Coco explained. “Somatic therapy helps clients develop body awareness and reconnect with sensations that may have been numbed or shut down as a survival response.”

The work often includes breathwork, movement, and grounding exercises.

Talk Therapy

This is the most familiar format of therapy. You speak with a therapist about your thoughts and experiences, and they help you make sense of patterns and offer coping strategies. It’s commonly used for anxiety, depression, low self-esteem, or major life transitions.

“Talk therapy can benefit anyone,” said Coco. “Many clients come in wanting to manage trauma, but others are seeking insight into their habits, relationships, or identity. The quality of the therapist-client relationship is often the strongest predictor of progress.”

Brown agrees that talk therapy is valuable, but adds that structure can help.

“I like approaches like CBT or Solution-Focused Brief Therapy because they include homework. Clients need tools and actions they can use between sessions,” Brown said.

EMDR (Eye Movement Desensitization and Reprocessing)

EMDR was originally designed to treat PTSD but is now used for panic attacks, anxiety, and even depression. It uses techniques like guided eye movements or tapping to help reprocess traumatic memories.

“EMDR is especially powerful for people who feel emotionally stuck or triggered by specific memories,” said Coco. “It helps desensitize those responses by changing how the brain stores and reacts to them.”

Vocal Therapy

Vocal therapy uses sound as a form of emotional release. That can include guided toning, breathwork, singing, or primal sounds. It’s often helpful for people who have been silenced, minimized, or taught to suppress their voice.Clients don’t need to be trained singers. The goal is to reconnect with authenticity and expression in a safe, embodied way.

Art Therapy

When words fall short, creative expression can help fill in the blanks. Art therapy allows people to draw, paint, collage, or sculpt their emotions. This can reveal patterns and insights beneath the surface.

“It bypasses the logical mind and connects with the subconscious,” said Coco. “That can be incredibly effective for clients who struggle to explain what they’re feeling.”

Group Therapy

Healing doesn’t have to happen in isolation. Group therapy brings people together to process shared experiences in a safe space. Sessions are usually led by a therapist and center around a theme, such as grief, addiction, or anxiety.

“Hearing someone else name a feeling you’ve never spoken out loud can be powerful,” said Brown. “It helps you feel seen and reminds you that you’re not alone.”

Exposure Therapy

This method is ideal for people with phobias, PTSD, panic disorders, or OCD. It helps clients slowly face the things that cause fear so they can learn to regulate their nervous systems in those situations.

“It’s about building tolerance and reclaiming power,” Coco said. “Whether it’s public speaking or crowded places, the gradual exposure helps reduce avoidance and rebuild confidence.”

Getting Started

Before choosing a therapy type, spend some time reflecting. What are you hoping to work on? How do your symptoms show up in daily life? Are there qualities you want in a therapist, such as race, gender, cultural background, or personality? Brown suggests treating the search like dating. She says the fit matters.

“Ask yourself what kind of relationship would make you feel safe enough to open up,” Brown said.

There are plenty of tools to help you find someone. Psychology Today and ZocDoc are two commonly used platforms. You can also ask trusted friends or family members for referrals.

“If you’re seeking help for something specific, like panic attacks or OCD, start by researching what treatment options are considered most effective for those issues,” Coco said. “Evidence-based modalities are supported by research and can be a good foundation to begin with.”

Once you’ve narrowed it down, reach out to a few therapists for consultations. Some may offer free intro calls to help you decide if the relationship feels like a match. And if it doesn’t feel right? That’s okay.

“Trust your gut,” said Coco. “Finding the right therapist can take time, but it’s worth it. You deserve care that fits.”