CBT, DBT, ACT, EMDR, IFS. When you start looking for a therapist, the alphabet soup can feel overwhelming. You might wonder which one you need, whether you'll pick the wrong one or what any of it actually means for a session. This plain guide explains the main types of therapy our therapists use, what each one tends to feel like and how to choose. The short version: you don't need to be an expert to get started, and fit matters as much as the label.
This post is general information, not a diagnosis or medical advice. Only a qualified professional can assess what you're experiencing.
Types of therapy, the short answer
A therapy "modality" is simply the approach a therapist works from: the ideas and tools they use to understand problems and help people change. Some focus on thoughts and habits. Others focus on emotions, the body, relationships or the past.
Many therapists blend more than one approach, choosing what fits each person. So while it's helpful to know the names, you don't need to pick one before you start. A good therapist will explain how they work and adjust to what you need.
The National Institute of Mental Health offers a plain overview of different psychotherapies and tips on choosing a therapist.
Thinking and doing approaches: CBT, DBT and ACT
These approaches are practical and skills based. Sessions often include learning tools you practise between sessions.
Cognitive behavioural therapy (CBT). CBT looks at how thoughts, feelings and behaviours connect. CAMH describes it as structured and skills based. In a session, you might notice an unhelpful thought, test it and try a different way of responding. Our CBT counselling page explains more.
Dialectical behaviour therapy (DBT). DBT focuses on skills for managing intense emotions, handling distress, being mindful and improving relationships. Our therapists offer individual DBT-informed sessions, not a full DBT program or skills group.
Acceptance and commitment therapy (ACT). ACT helps you make room for hard thoughts and feelings rather than fighting them, while moving toward what matters to you. Sessions often include mindfulness and values exercises.
Trauma-focused and body-aware approaches: EMDR and somatic work
These approaches pay special attention to how difficult experiences are stored and how the body responds.
EMDR (eye movement desensitization and reprocessing). EMDR helps people process distressing memories using guided bilateral stimulation, like side-to-side eye movements or tapping, while briefly focusing on the memory. It follows a structured, step-by-step process, and preparation comes before any memory work. Our page on EMDR therapy has more.
Somatic work. Somatic, or body-aware, therapy adds gentle attention to body sensations, breath and posture into talk therapy. It can help people feel more grounded and notice stress earlier.
Many people worry that trauma therapy means reliving painful events in detail. That isn't usually how these approaches work. Much of the early focus is on building safety, coping skills and a sense of steadiness, so that any harder work happens only when you feel ready.
Both approaches are paced carefully. You stay in control, and a good therapist will go slowly and check in often.
Mindfulness-based work. Mindfulness skills, paying attention to the present moment without judgment, often appear inside other therapies. They can help with stress, worry and rumination.
Parts, emotions and the past: IFS, emotion-focused and psychodynamic therapy
These approaches look beneath the surface at inner experiences, emotions and long-standing patterns.
Internal Family Systems (IFS). IFS sees the mind as made up of different "parts," like a critical part, a protective part or a hurt part. Sessions involve getting curious about these parts and building a calmer, more compassionate relationship with them. Our IFS therapy page explains more.
Emotion-focused therapy. This approach helps people notice, understand and work with emotions, treating them as useful information rather than something to get rid of.
Psychodynamic therapy. Psychodynamic therapy explores how past experiences and patterns, often from early relationships, shape how you feel and act today. Sessions are usually more open-ended and reflective.
Person-centred, solution-focused and narrative therapy
These approaches differ in style but share a respect for you as the expert on your own life.
Person-centred therapy. Listening led. The therapist offers warmth, empathy and acceptance, creating space for you to explore at your own pace.
Solution-focused therapy. Goal led. Instead of focusing on problems, sessions look at what you want, what's already working and small next steps.
Narrative therapy. Story led. This approach helps you look at the stories you tell about yourself and your life, separate yourself from problems and find new, more helpful stories.
Couples and family approaches
Some approaches are designed for relationships.
Emotionally focused couples work. This approach helps partners understand the emotional patterns behind conflict and build a stronger, more secure bond.
Research-based couples approaches. Some couples work draws on research about what helps relationships last, focusing on friendship, managing conflict and building shared meaning.
Family therapy. Family therapy works with family members together to improve communication, understand patterns and support each other through change.
How to choose a type of therapy
With so many options, how do you choose? A few ideas:
Start with what you want help with. Mention it in your free consult, and our team can suggest approaches that often fit.
Think about your style. Do you like structure and homework, or more open conversation? Do you want to focus on the present or explore the past?
Ask your therapist how they work. It's okay to ask, "What would a session with you look like?"
Stay open. Many people find a blend works best, and approaches can shift as your needs change.
Here's something reassuring: research suggests that the working relationship between you and your therapist, things like trust, empathy and agreeing on goals, matters to outcomes across different types of therapy. In other words, finding a therapist you feel comfortable with is just as important as choosing the "right" approach.
It can also help to remember that your first choice isn't permanent. Some people start with a practical, skills-based approach to get relief, then later move into deeper work on patterns from the past. Others begin with open conversation and add structured tools along the way. Therapy can change shape as you do.
If something doesn't feel like a fit, it's okay to say so. A good therapist will welcome the feedback.
You don't need to know the right acronym. You just need to take the first step.
Getting started across Ontario
Our therapists use a range of approaches, and our admin team can help match you with someone whose style suits you.
You can see us in Kitchener, Waterloo, Cambridge or Ottawa, or by secure video from anywhere in Ontario, and every location offers every service.
Cost, billing and your first step
Sessions with our therapists range from $130 to $200, depending on the clinician.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers, including for sessions with an RP (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying).
Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team, and they'll help you find a therapist who's a good fit.
If you're in crisis: if you or someone you love is in immediate danger, call 911. If you're thinking about suicide, call or text 9-8-8 any time, day or night.
The best type of therapy is the one that fits you, with a therapist you trust. You can figure out the rest together.
Last reviewed: October 2026
Sources
Psychotherapies, National Institute of Mental Health (NIMH)
Wampold BE. How important are the common factors in psychotherapy? An update. World Psychiatry, 2015