Therapy Approaches Made Simple
When you’re thinking about starting therapy, one of the first questions that usually comes up is: What kind of therapy is right for me? With so many different approaches—each with their own names, techniques, and philosophies—it’s easy to feel overwhelmed before you’ve even begun. While I don’t offer all of these modalities at Sagebrush Counseling, I believe in informed choice. Everyone’s path to healing looks different, and understanding your options is a powerful first step. This guide breaks down a wide range of therapeutic approaches, who they tend to work well for, and what you might expect from each—so you can make a decision that feels right for you.
Humanistic Therapy
What it is: A therapeutic approach that emphasizes personal growth, free will, and the inherent drive toward self-actualization.
Appropriate for: Self-esteem issues, personal growth, identity concerns, life transitions, and relationship problems.
Session structure: Usually open-ended in terms of duration, with 50-minute weekly sessions focusing on present experience rather than strict techniques.
Type of work involved: Developing self-awareness, exploring personal values and goals, removing obstacles to growth, and building authentic relationships.
Who it works best for: People seeking self-discovery and personal growth; those who value autonomy and authenticity; individuals uncomfortable with diagnostic labels or pathologizing approaches; clients who prefer a warm, supportive therapeutic relationship; those who want to focus on potential rather than problems.
Imago Relationship Therapy
What it is: A couples therapy approach that views relationship conflict as an opportunity for healing and growth by understanding the connection between childhood wounds and adult relationships.
Appropriate for: Couples experiencing recurring conflicts, communication issues, disconnection, or wanting to deepen their relationship.
Session structure: Typically 12-20 sessions, with a structured dialogue process that couples learn to use independently.
Type of work involved: Learning and practicing the Imago Dialogue (mirroring, validation, empathy), connecting current relationship patterns to childhood experiences, and creating a conscious relationship.
Who it works best for: Couples who see recurring patterns in their conflicts; partners willing to develop deeper understanding rather than just solve problems; those interested in the connection between childhood and adult relationships; couples committed to improving communication skills.
Jungian Therapy
What it is: Jungian therapy (or analytical psychology) is based on Carl Jung's theories and focuses on bringing unconscious elements of the psyche into consciousness. It emphasizes individuation, the integration of opposing aspects of personality, and exploration of archetypes, dreams, and symbols.
Appropriate for: Identity exploration, spiritual concerns, major life transitions, meaning-making, and existential questions. Also helpful for those interested in understanding recurring patterns in their lives.
Session structure: Weekly 50-minute sessions with a consistent schedule. Sessions involve open dialogue, dream analysis, active imagination exercises, and symbolic explorations. The therapist often takes notes and might suggest creative activities between sessions.
Type of work involved: Deep self-reflection, dream journaling, symbolic interpretation, creative expressions (art, writing), and confronting the "shadow" (disowned aspects of self). Requires commitment to exploring unconscious material and tolerance for ambiguity.
Who it works best for: Individuals who are introspective, creative, spiritually-minded, and open to exploring symbolic and archetypal dimensions of experience. Best for those seeking depth rather than quick symptom relief, and who appreciate metaphor and symbolism.
Mindfulness-Based Therapy
What it is: An approach that incorporates mindfulness practices (present-moment, non-judgmental awareness) into therapy. Includes specific protocols like Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT).
Appropriate for: Stress, anxiety, depression, chronic pain, emotion regulation difficulties, recurring depression, and preventing relapse. Also valuable for enhancing general well-being and resilience.
Session structure: Often structured as 8-12 week programs with weekly 2-hour group sessions, though individual formats exist. Sessions include guided mindfulness practices, group discussions, psychoeducation, and home practice assignments.
Type of work involved: Regular meditation practice (typically 30-45 minutes daily), body scan exercises, mindful movement (yoga), and bringing mindfulness to daily activities. Requires consistent practice between sessions and willingness to observe difficult experiences without immediate attempts to change them.
Who it works best for: People willing to establish a regular meditation practice, those who prefer experiential learning over talk therapy alone, and individuals seeking skills to manage stress and difficult emotions. May be challenging for those with trauma who find present-moment awareness triggering without proper preparation.
Motivational Interviewing
What it is: A collaborative, goal-oriented communication approach designed to strengthen motivation for and commitment to change. It works by exploring and resolving ambivalence about behavior change.
Appropriate for: Substance use disorders, behavioral addictions, health behavior changes (diet, exercise, medication adherence), and any situation where ambivalence about change exists.
Session structure: Typically brief (1-4 sessions) though can be integrated into longer-term work. Sessions are conversational and client-directed, with the therapist using specific techniques to evoke "change talk" and strengthen commitment to new behaviors.
Type of work involved: Exploring personal values, discussing the pros and cons of changing versus staying the same, identifying discrepancies between current behavior and goals, and developing specific plans for change. Minimal homework, though therapist may suggest reflection activities.
Who it works best for: People who feel ambivalent about change, those who resist being told what to do, and individuals at early stages of change readiness. Works well with adolescents and adults who value autonomy in decision-making.
Music Therapy
What it is: The clinical use of music interventions to accomplish individualized goals within a therapeutic relationship. Music serves as both the medium for connection and the tool for healing.
Appropriate for: Emotional expression difficulties, trauma, neurological conditions (stroke recovery, Parkinson's), developmental disorders, dementia, pain management, and mental health conditions including depression and anxiety.
Session structure: Sessions range from 30-60 minutes and may be individual or group-based. Format varies widely based on client needs but typically includes active music-making, listening exercises, songwriting, or improvisation. Structure depends on whether the approach is more directive or client-led.
Type of work involved: Active engagement with music through playing instruments (often requiring no prior musical training), singing, movement to music, composing, or focused listening. May involve discussing emotional responses to music experiences.
Who it works best for: Individuals who connect emotionally with music, those who have difficulty with verbal expression, and people seeking non-verbal processing of emotions. Particularly effective for children, older adults with cognitive decline, and those with language or communication barriers.
Narrative Therapy
What it is: A collaborative approach that views people as separate from their problems and considers them the experts in their own lives. Focuses on how the stories people tell about themselves shape their identities and experiences.
Appropriate for: Identity issues, life transitions, relationship problems, trauma recovery, and situations where dominant cultural narratives have contributed to distress or marginalization.
Session structure: Weekly 50-60 minute sessions without rigid protocols. Sessions involve exploring problematic narratives, identifying unique outcomes (exceptions to problem stories), and developing preferred narratives through specific questioning techniques.
Type of work involved: Examining life stories and their effects, "externalizing" problems (separating people from problems), identifying values and skills that contradict problem-saturated stories, and creating new, empowering narratives. May include writing exercises between sessions.
Who it works best for: People who enjoy storytelling and reflection, those struggling with oppressive cultural narratives, and individuals seeking to reauthor their identity. Particularly helpful for those who feel defined by their problems or diagnoses.
Self-Compassion Therapy
What it is: An approach centered on developing kindness toward oneself, especially during suffering or perceived failure. Based largely on Kristin Neff's research and incorporates elements of mindfulness and common humanity recognition.
Appropriate for: Self-criticism, perfectionism, shame, trauma recovery, caregiver fatigue, and conditions exacerbated by harsh self-judgment such as anxiety and depression.
Session structure: May be offered as an 8-week program (like Mindful Self-Compassion) or integrated into other therapeutic approaches. Sessions include didactic elements, experiential exercises, guided meditations, and group discussions when in a group format.
Type of work involved: Self-compassion meditations, written exercises (like compassionate letters to self), mindfulness practices, developing a self-compassionate inner voice, and confronting the inner critic. Requires willingness to challenge habitual self-criticism.
Who it works best for: High achievers, those with strong inner critics, individuals from backgrounds that emphasized achievement over self-acceptance, and people who struggle with shame or self-blame. Can be especially transformative for those who find traditional mindfulness challenging.
Person-Centered Therapy
What it is: A non-directive approach developed by Carl Rogers that emphasizes the therapist's unconditional positive regard, empathic understanding, and authenticity as the key factors in facilitating client growth and self-actualization.
Appropriate for: Identity exploration, self-esteem issues, relationship difficulties, life transitions, and personal growth. Not typically first-line treatment for severe mental illnesses but can complement other approaches.
Session structure: Weekly 50-minute sessions with minimal structure. The client leads the content and pace while the therapist primarily listens, reflects, and provides empathic responses without directing the process.
Type of work involved: Self-exploration, emotional expression, discovering authentic needs and values, and developing trust in one's internal experiencing. Limited formal techniques or homework, with change arising from the therapeutic relationship itself.
Who it works best for: People who value autonomy, those who have felt misunderstood or judged in other relationships, individuals exploring identity questions, and clients who prefer a less structured, more relational approach. May be insufficient alone for those seeking concrete skills or specific symptom reduction.
Eclectic Therapy
What it is: An approach that draws techniques and perspectives from multiple therapeutic modalities, customized to meet each client's unique needs rather than adhering to a single theoretical orientation.
Appropriate for: Complex presentations that don't fit neatly into one treatment model, clients with multiple concerns, and situations where flexibility in approach is beneficial.
Session structure: Varies widely based on which techniques are being employed. Typically 50-minute weekly sessions that may include elements of structured interventions, open discussion, experiential exercises, and skill-building depending on current goals.
Type of work involved: Depends on the specific combination of approaches used but may include cognitive restructuring, emotional processing, behavioral experiments, mindfulness practices, and relational work. The type and amount of between-session work varies.
Who it works best for: People with multiple or complex issues, those who haven't responded well to single-modality approaches, and clients who value flexibility and customization. Works well for individuals who appreciate variety in therapeutic activities and approaches.
Positive Psychology
What it is: A therapeutic approach focused on building strengths, positive emotions, engagement, relationships, meaning, and accomplishment rather than primarily addressing pathology or dysfunction.
Appropriate for: Personal growth, life transitions, mild to moderate depression, relationship enhancement, and as a complement to other therapies for more severe conditions. Excellent for prevention and wellness promotion.
Session structure: Weekly 45-60 minute sessions that include assessment of character strengths, positive interventions, goal-setting exercises, and progress evaluation. More structured than traditional psychotherapy, with specific positive activities assigned.
Type of work involved: Gratitude practices, strength-based exercises, savoring positive experiences, acts of kindness, meaning-making activities, and optimism-building techniques. Requires active engagement in positive exercises between sessions.
Who it works best for: People motivated to increase wellbeing beyond symptom reduction, those who respond well to structured activities, and individuals seeking to build resilience. May be less effective as a standalone treatment for severe mental illness or acute crisis.
Psychoanalytic Therapy
What it is: The original "talking cure" developed by Sigmund Freud that focuses on unconscious processes, early childhood experiences, and the exploration of transference in the therapeutic relationship to achieve insight and psychological growth.
Appropriate for: Longstanding personality issues, recurring relationship patterns, identity exploration, and existential concerns. Can address symptoms of anxiety, depression, and other conditions by targeting root causes rather than symptoms alone.
Session structure: Traditionally involves 3-5 sessions per week, though contemporary approaches often use 1-2 weekly sessions. Sessions are 45-50 minutes with the client typically lying on a couch (though chairs are common in modern practice). Minimal structure with the client encouraged to free associate.
Type of work involved: Free association, dream analysis, exploration of childhood memories, examination of transference (feelings toward the therapist), and working through resistance to insight. Requires significant commitment to a long-term process (often years).
Who it works best for: Individuals seeking deep understanding of themselves, those comfortable with abstraction and introspection, and people interested in addressing root causes rather than symptoms alone. Best for verbally articulate clients with psychological-mindedness and tolerance for ambiguity.
Psychodynamic Therapy
What it is: An evolved form of psychoanalytic therapy that retains the focus on unconscious processes and early experiences but is typically less intensive and more flexible. Emphasizes the relationship patterns that develop in childhood and continue into adulthood.
Appropriate for: Recurrent relationship difficulties, personality issues, chronic depression or anxiety, and situations where brief therapies have provided only temporary relief. Addresses both symptom reduction and deeper psychological change.
Session structure: Usually once or twice weekly 50-minute sessions conducted face-to-face. Less structured than cognitive-behavioral approaches but more focused than traditional psychoanalysis. The therapist is more active than in psychoanalysis but still prioritizes client exploration.
Type of work involved: Exploring patterns in relationships (including with the therapist), connecting present difficulties to past experiences, identifying defense mechanisms, and developing insight into unconscious motivations. May include some structured reflection between sessions.
Who it works best for: People seeking both symptom relief and understanding of underlying issues, those with relational difficulties, and individuals who value self-knowledge. Works well for those who have tried brief therapies without lasting results and who are comfortable with emotional exploration.
Feminist Therapy
What it is: An approach that recognizes the impact of social, political, and cultural factors on psychological well-being, particularly gender-based power dynamics. Aims to empower clients and address systemic inequalities that contribute to distress.
Appropriate for: Issues related to gender identity, sexual trauma, relationship power imbalances, body image concerns, and distress resulting from discrimination or marginalization. Also addresses depression, anxiety, and other conditions within a sociopolitical context.
Session structure: Weekly 50-60 minute sessions that balance validation of lived experiences with exploration of societal influences. The therapist-client relationship is deliberately egalitarian, with transparency about the therapy process.
Type of work involved: Examining how social contexts affect personal struggles, challenging internalized oppressive beliefs, developing critical consciousness about power dynamics, building assertiveness skills, and connecting with supportive communities. May include social action as part of healing.
Who it works best for: Women and gender minorities, survivors of gendered violence or discrimination, and anyone seeking to understand how social contexts impact their experiences. Particularly helpful for those who feel their distress has been inappropriately individualized or pathologized.
Relational Therapy
What it is: A therapeutic approach that views psychological development and healing as occurring primarily within relationships. It focuses on the client-therapist relationship as both a window into relational patterns and a corrective experience.
Appropriate for: Attachment issues, relationship difficulties, trauma, personality disorders (especially borderline personality disorder), and conditions rooted in early relational disruptions.
Session structure: Weekly 50-minute sessions with an emphasis on the here-and-now interactions between therapist and client. Less structured than behavioral approaches, with the relationship dynamics becoming the material for therapeutic work.
Type of work involved: Exploring relationship patterns, examining how early attachments influence current relationships, noticing enactments in the therapeutic relationship, working through ruptures collaboratively, and developing new ways of relating. Minimal formal homework but requires reflection on relational dynamics.
Who it works best for: People with relationship difficulties, attachment wounds, or trauma histories, particularly those stemming from early caregiving relationships. Effective for individuals who have insight into their patterns but struggle to change them through cognitive approaches alone.
Integrative Therapy
What it is: An approach that thoughtfully combines techniques from multiple therapeutic modalities to address each client's unique needs.
Appropriate for: Wide range of concerns including anxiety, depression, trauma, relationship issues, and personal growth.
Session structure: Varies based on the specific integration of approaches and client needs.
Type of work involved: Drawing from various therapeutic traditions to create a personalized approach that addresses cognitive, emotional, behavioral, and sometimes spiritual aspects of well-being.
Who it works best for: People with complex or multiple concerns; those who haven't responded well to single-approach treatments; individuals who value flexibility and personalization; clients who benefit from addressing issues from multiple angles.
Internal Family Systems (IFS)
What it is: A therapeutic approach that views the mind as naturally containing many sub-personalities or "parts" and focuses on healing these parts and integrating them under the leadership of the "Self."
Appropriate for: Trauma, anxiety, depression, eating disorders, addiction, and relationship issues.
Session structure: Can be short-term or long-term depending on complexity, with sessions focusing on identifying and working with different internal "parts."
Type of work involved: Identifying different aspects or "parts" of oneself, understanding their protective roles, healing wounded parts, and developing Self-leadership.
Who it works best for: People who relate to having different "parts" of themselves; those interested in a non-pathologizing approach; individuals with complex trauma; clients who appreciate metaphorical or systems thinking; those who value self-compassion and internal harmony.
Interpersonal Therapy
What it is: A time-limited therapy focusing on improving interpersonal functioning and reducing psychological symptoms by addressing current relationship problems.
Appropriate for: Depression, grief, relationship conflicts, role transitions, and social deficits.
Session structure: Typically 12-16 weekly sessions with a clear focus on one or more interpersonal problem areas.
Type of work involved: Identifying specific interpersonal problems, exploring patterns in relationships, developing communication skills, and building social support.
Who it works best for: People whose psychological symptoms connect to interpersonal difficulties; those going through significant life transitions; individuals experiencing grief or role disputes; clients who prefer a focused, time-limited approach; those who want to improve relationship skills.
Intervention Therapy
What it is: A structured approach used to help someone (usually with addiction) recognize their need for treatment, typically involving family members or friends.
Appropriate for: Substance use disorders, process addictions, and other situations where someone is resistant to getting needed help.
Session structure: Intensive preparation with family/friends, followed by a structured intervention meeting, and immediate transition to treatment if successful.
Type of work involved: Education about addiction for loved ones, preparation of impact statements, rehearsal of the intervention, and coordination with treatment resources# What Type of Counseling
A Comprehensive Guide to Therapeutic Modalities
Acceptance and Commitment Therapy (ACT)
What it is: A mindfulness-based approach that emphasizes psychological flexibility and living according to your core values, even when facing difficult thoughts and feelings.
Appropriate for: Anxiety disorders, depression, chronic pain, work stress, substance use disorders, and trauma. Works well for both individuals and couples who want to align their relationship with shared values.
Session structure: Typically 8-16 sessions, though can be longer for complex issues. Often includes homework practicing mindfulness skills and values-based actions.
Type of work involved: Identifying personal values, developing mindfulness skills, learning to "defuse" from unhelpful thoughts, and taking committed action toward meaningful goals despite discomfort.
Who it works best for: People who are spiritually minded or interested in mindfulness; those who have tried traditional CBT with limited success; individuals who feel stuck in patterns of avoidance; people who want to focus on living meaningfully rather than just reducing symptoms.
Adlerian Therapy
What it is: Based on Alfred Adler's theories, this approach focuses on how individuals strive for significance and belonging within their social context.
Appropriate for: Self-esteem issues, relationship problems, family dynamics, career challenges, and life transitions.
Session structure: Medium to long-term therapy, often 20+ sessions, focusing on understanding early life influences and current social dynamics.
Type of work involved: Exploring early memories and family dynamics, identifying mistaken beliefs and goals, encouraging social interest and cooperation, and developing more constructive life approaches.
Who it works best for: Those interested in understanding how their past shapes current patterns; people focused on building stronger social connections; individuals motivated by deeper self-understanding; those looking to develop more purposeful lives.
AEDP (Accelerated Experiential Dynamic Psychotherapy)
What it is: An integrative approach that focuses on processing emotions in the context of a secure therapeutic relationship to facilitate transformation.
Appropriate for: Trauma, attachment issues, grief, depression, anxiety, and relationship difficulties.
Session structure: Medium to long-term therapy (20+ sessions), with an emphasis on emotional experiencing in the moment.
Type of work involved: Building a secure connection with the therapist, accessing and processing core emotions, undoing aloneness, and fostering resilience.
Who it works best for: People who are emotionally aware or want to develop greater emotional awareness; those who haven't benefited from more cognitive approaches; individuals with attachment wounds; those comfortable with emotional intensity.
Art Therapy
What it is: A therapeutic approach that uses creative expression through visual art to access emotions and experiences that may be difficult to verbalize.
Appropriate for: Trauma, grief, depression, anxiety, eating disorders, and personal growth. Works well with children, adolescents, and adults who struggle with traditional talk therapy.
Session structure: Usually weekly sessions of 45-60 minutes, can be short-term or long-term depending on goals.
Type of work involved: Creating art using various media, discussing the creative process and finished pieces, exploring symbolic meanings, and integrating insights from creative expression.
Who it works best for: Visual learners; those who struggle to verbalize feelings; creative individuals; children; trauma survivors for whom direct verbal processing might be overwhelming; anyone who feels "stuck" in traditional therapy.
Attachment-Based Therapy
What it is: Therapy focused on understanding and healing attachment patterns formed in early relationships that continue to affect current relationships.
Appropriate for: Relationship difficulties, parenting issues, trauma, anxiety, depression, and couples wanting to understand their connection patterns.
Session structure: Medium to long-term therapy (20+ sessions), often focusing on the therapeutic relationship as a healing attachment relationship.
Type of work involved: Exploring early attachment experiences, understanding how these shape current relationships, developing secure attachment capacities, and healing attachment wounds.
Who it works best for: People with difficult childhood relationships; those with recurring relationship problems; individuals struggling with trust or intimacy; parents wanting to break intergenerational patterns; couples with attachment-based conflicts.
Biofeedback
What it is: A technique that uses monitoring devices to help people gain awareness and control over physiological functions normally outside conscious awareness.
Appropriate for: Anxiety, stress-related conditions, chronic pain, headaches, hypertension, and certain neurodevelopmental disorders.
Session structure: Usually 8-20 sessions, each focused on practicing specific self-regulation techniques with real-time feedback.
Type of work involved: Learning to recognize physiological responses, practicing techniques to alter these responses with technology-provided feedback, and developing self-regulation skills for use in daily life.
Who it works best for: People who appreciate technology and concrete data; those who prefer physiological approaches to psychological ones; individuals who want tangible measures of progress; those who benefit from visual/auditory feedback during learning.
Brainspotting
What it is: A brain-body therapy that uses eye positions to help access and process trauma stored in the subcortical brain.
Appropriate for: Trauma, PTSD, anxiety, performance issues, and unresolved emotional pain.
Session structure: Sessions typically run 60-90 minutes, with the number varying widely depending on the issues being addressed (often 5-20 sessions).
Type of work involved: Finding eye positions ("brainspots") that connect to emotional activation, maintaining focus on these positions while processing emotions and sensations, and allowing the brain's natural healing mechanisms to work.
Who it works best for: People who haven't responded well to talk therapy; those who process information visually or somatically; individuals with trauma that feels "stuck"; those who feel overwhelmed by directly discussing traumatic material.
Christian Counseling
What it is: An approach that integrates psychological principles with Christian faith, values, and biblical teachings.
Appropriate for: Faith-based individuals and couples seeking counseling aligned with Christian principles for various mental health concerns, relationship issues, and spiritual struggles.
Session structure: Similar to conventional therapy (typically weekly 50-minute sessions), but includes spiritual elements like prayer, scripture, and faith-based discussions.
Type of work involved: Addressing psychological concerns through both clinical methods and spiritual practices, exploring how faith relates to presenting issues, and seeking healing within a Christian worldview.
Who it works best for: Christians who want their faith integrated into therapy; those struggling with religious questions alongside mental health issues; individuals whose cultural identity is strongly tied to Christianity; people who feel their spiritual life is relevant to their psychological concerns.
Cognitive Behavioral Therapy (CBT)
What it is: A structured, problem-focused approach that addresses unhelpful thought patterns and behaviors to improve emotional functioning.
Appropriate for: Depression, anxiety disorders, PTSD, OCD, eating disorders, substance use disorders, and relationship issues where negative thinking patterns create problems.
Session structure: Typically 12-20 weekly sessions with structured agenda and homework assignments between meetings.
Type of work involved: Identifying automatic negative thoughts, challenging cognitive distortions, behavior activation, skills training, and developing coping strategies.
Who it works best for: People who appreciate structure and logic; those who want practical tools and techniques; individuals comfortable with homework; those seeking relatively quick symptom relief; clients who prefer focusing on present concerns rather than past experiences.
Cognitive Processing Therapy (CPT)
What it is: A specific type of CBT developed to treat PTSD by addressing how traumatic events are processed and integrated.
Appropriate for: PTSD and trauma-related disorders, particularly for adults who have experienced sexual assault, combat trauma, or other significant trauma.
Session structure: Typically 12 sessions, highly structured with specific exercises and written assignments.
Type of work involved: Examining and challenging unhelpful beliefs related to the trauma, processing the traumatic event through writing and discussion, and developing more balanced perspectives.
Who it works best for: Trauma survivors ready to directly process their experiences; those who benefit from structured approaches; individuals comfortable with written exercises; people whose trauma has led to specific distorted beliefs about themselves, others, or the world.
Culturally Sensitive Therapy
What it is: An approach that acknowledges and addresses the role of cultural factors in mental health and therapy, tailoring treatment to respect cultural backgrounds and identities.
Appropriate for: Anyone whose cultural identity is important to them, individuals experiencing discrimination or acculturation stress, and clients who feel mainstream approaches don't reflect their values.
Session structure: Varies widely depending on the specific therapeutic approach being adapted, but with particular attention to cultural context.
Type of work involved: Exploring the impact of cultural factors on presenting problems, addressing discrimination experiences, integrating culturally appropriate healing practices, and affirming cultural identities.
Who it works best for: People from minority cultural backgrounds; immigrants and refugees; those who've experienced cultural alienation; individuals for whom traditional healing practices are important; clients who want their cultural identities acknowledged in therapy.
Dance Movement Therapy
What it is: A therapeutic use of movement to further emotional, cognitive, physical, and social integration, based on the connection between movement and emotion.
Appropriate for: Trauma, anxiety, depression, body image issues, developmental disorders, and communication difficulties.
Session structure: Sessions typically 45-60 minutes, can be group or individual, with open-ended duration based on progress.
Type of work involved: Guided movement explorations, creative expression through dance, body awareness exercises, reflection on movement experiences, and verbal processing of emotions discovered through movement.
Who it works best for: People who connect with their bodies more easily than with words; those uncomfortable with traditional talk therapy; individuals with trauma stored in the body; creative people; those who enjoy movement; clients working on body image or embodiment issues.
Dialectical Behavior Therapy (DBT)
What it is: A comprehensive cognitive-behavioral treatment that emphasizes emotional regulation, distress tolerance, interpersonal effectiveness, and mindfulness skills.
Appropriate for: Borderline personality disorder, self-harm behaviors, suicidal thoughts, emotion dysregulation, impulse control issues, and relationship difficulties.
Session structure: Comprehensive DBT includes weekly individual therapy (50-60 minutes), weekly skills training group (2-2.5 hours), and phone coaching as needed. Typically lasts 6-12 months.
Type of work involved: Learning and practicing specific skills in four modules (mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness), applying these skills to daily life challenges, and tracking behaviors and skill use.
Who it works best for: People with intense emotions or emotion dysregulation; those with multiple mental health concerns; individuals who have not responded to standard treatments; clients who benefit from both individual work and group learning; those willing to commit to a structured program.
EMDR (Eye Movement Desensitization and Reprocessing)
What it is: A structured therapy that helps people heal from traumatic or disturbing experiences by using bilateral stimulation (usually eye movements) to process traumatic memories.
Appropriate for: PTSD, trauma, anxiety disorders, phobias, grief, and performance anxiety. Can be used for individuals and adapted for couples dealing with relationship trauma.
Session structure: Typically 8-12 sessions for single-incident trauma, more for complex trauma. Sessions are 60-90 minutes with a structured eight-phase protocol.
Type of work involved: History-taking, preparation and resourcing, assessment of target memories, desensitization using bilateral stimulation while focusing on traumatic memories, installation of positive beliefs, body scan, closure, and reevaluation.
Who it works best for: People with identified traumatic experiences; those who find traditional talk therapy overwhelming; individuals who struggle with the narrative aspects of trauma; those seeking an approach that doesn't require extensive between-session homework; clients who want an evidence-based approach specifically for trauma.
Emotionally Focused Therapy
What it is: A structured approach to couples therapy that focuses on identifying and transforming negative interaction patterns and building secure emotional bonds.
Appropriate for: Couples experiencing conflict, emotional disconnection, recovery from infidelity, or wanting to strengthen their relationship. Also adapted for families and individuals.
Session structure: Typically 8-20 sessions for couples, with a clear structured approach moving through specific stages and steps.
Type of work involved: Identifying negative interaction cycles, accessing underlying emotions and attachment needs, restructuring interactions to create new bonding events, and consolidating changes.
Who it works best for: Couples willing to explore emotional vulnerability; those stuck in negative interaction patterns; partners with attachment insecurities; couples who want a research-validated approach; relationships where one or both partners struggle with emotional expression.
Existential Therapy
What it is: A philosophical approach to therapy that focuses on the human condition and explores issues related to existence, meaning, freedom, and responsibility.
Appropriate for: Existential crises, major life transitions, grief, chronic illness, aging issues, and questioning life's meaning.
Session structure: Typically longer-term therapy without a predetermined number of sessions, focusing on deep exploration rather than symptom relief.
Type of work involved: Exploring what gives life meaning, confronting existential realities (mortality, freedom, isolation, meaninglessness), making authentic choices, and taking responsibility for creating one's life.
Who it works best for: Philosophically-minded individuals; those facing major life changes or mortality; people questioning their life's direction or meaning; clients who want depth rather than symptom-focused work; individuals who value authenticity and are willing to confront difficult existential truths.
Experiential Therapy
What it is: A category of therapeutic approaches that emphasize direct experience and expression of emotions rather than talk or insight alone.
Appropriate for: Trauma, grief, relationship issues, emotional blocks, addiction, and personal growth.
Session structure: Varies widely depending on the specific experiential approach, but typically involves activities beyond traditional talk therapy.
Type of work involved: Engaging in expressive activities (role-playing, guided imagery, art, movement), focusing on present emotional experiences, and processing insights gained through these experiences.
Who it works best for: People who benefit from learning through experience rather than discussion; those who have tried traditional talk therapy with limited success; individuals who are emotionally or cognitively "stuck"; clients who process information kinesthetically; those who want therapy to feel active and engaging.
Exposure Response Prevention (ERP)
What it is: A specialized behavioral therapy primarily used for OCD that involves controlled exposure to feared situations combined with prevention of compulsive responses.
Appropriate for: OCD, phobias, panic disorder, social anxiety, and specific anxiety disorders.
Session structure: Typically 12-20 weekly sessions, highly structured with gradual exposure exercises and homework assignments.
Type of work involved: Creating a hierarchy of feared situations, gradual exposure to these situations while preventing compulsive behaviors, learning to tolerate anxiety, and developing new non-compulsive response patterns.
Who it works best for: People with clear anxiety triggers or compulsive behaviors; those willing to temporarily experience discomfort for long-term gain; individuals who prefer structured, goal-directed therapy; clients who benefit from concrete homework assignments and measurable progress.
Expressive Arts Therapy
What it is: An integrative approach that uses various art forms (visual arts, music, dance, drama, writing) to enhance emotional expression and processing.
Appropriate for: Trauma, grief, depression, anxiety, life transitions, relationship issues, and personal growth.
Session structure: Typically weekly sessions of 50-60 minutes, either individual or group format, with duration depending on client needs.
Type of work involved: Engaging with different creative modalities, exploring emotions and experiences through artistic expression, reflecting on the creative process, and integrating insights gained through artistic expression.
Who it works best for: Creative individuals; those who struggle with verbal expression; people who feel "stuck" in traditional talk therapy; clients who prefer active engagement; individuals who process information visually or kinesthetically; those who enjoy exploring multiple modalities of expression.
Family Systems Therapy
What it is: An approach that views psychological issues in the context of the entire family system, focusing on multigenerational patterns and dynamics.
Appropriate for: Family conflicts, parent-child problems, issues related to family transitions (marriage, divorce, blending families), and individual problems that affect or are affected by family dynamics.
Session structure: May involve various configurations of family members, typically meeting for 50-90 minute sessions over several months.
Type of work involved: Mapping family patterns across generations, identifying roles and rules within the family, exploring emotional triangles, and developing healthier boundaries and communication.
Who it works best for: Families experiencing chronic conflicts; individuals whose problems seem connected to family dynamics; those interested in understanding multigenerational patterns; clients willing to examine their place in the larger family system; families navigating significant transitions.
Feminist Therapy
What it is: An approach that recognizes the role of gender and power in psychological issues and integrates feminist principles into the therapeutic process.
Appropriate for: Gender-related issues, trauma (particularly sexual trauma), relationship problems, self-esteem issues, and identity development.
Session structure: Varies widely but emphasizes equality in the therapeutic relationship and attention to cultural and societal factors.
Type of work involved: Examining how gender socialization and cultural messages impact psychological well-being, empowerment, developing critical consciousness about social inequities, and pursuing personal agency.
Who it works best for: Women and gender-diverse individuals; those whose problems connect to gender socialization or inequality; people interested in examining sociopolitical contexts of personal struggles; clients who value an egalitarian therapeutic relationship; individuals who want to explore identity and empowerment.
Gestalt Therapy
What it is: An experiential approach that emphasizes personal responsibility, present-moment awareness, and the integration of fragmented parts of self.
Appropriate for: Personal growth, relationship issues, anxiety, depression, and unresolved emotional issues.
Session structure: Can be short-term or long-term, with a focus on present-moment experience rather than structured techniques.
Type of work involved: Increasing awareness of present-moment experience, experimenting with new behaviors, using creative techniques like empty chair work, and integrating disowned aspects of self.
Who it works best for: People interested in self-discovery and personal growth; those comfortable with experiential techniques; individuals who value emotional expression; clients who want to focus on present experiences rather than historical analysis; those who appreciate creative therapeutic approaches.
Gottman Method
What it is: A research-based approach to couples therapy that focuses on strengthening friendship, managing conflict, and creating shared meaning.
Appropriate for: Couples at any stage wanting to improve their relationship, those experiencing conflict, and partners wanting to prevent divorce.
Session structure: Typically begins with a thorough assessment, followed by treatment sessions addressing specific relationship components, usually 10-20 sessions.
Type of work involved: Building "love maps," nurturing fondness and admiration, turning toward each other, managing conflict, and creating shared meaning through specific exercises and communication techniques.
Who it works best for: Couples wanting a research-based approach; those interested in practical tools rather than just insight; partners willing to work on friendship elements of relationship; couples who appreciate structure and clear goals; relationships where both partners are committed to the process.
Alternative Therapeutic Approaches
While perhaps having less extensive research backing than the approaches above, these modalities have shown promising results and provide valuable options for those who don't respond to conventional treatments.
Somatic Experiencing
Somatic Experiencing focuses on the body's physical responses to stress and trauma.
Core principles:
Trauma is stored in the body as much as in the mind
Physical sensations provide important information about emotional states
Gradual release of trapped energy from the nervous system
Building resilience through body awareness
Best for: Trauma recovery, anxiety, and chronic stress conditions.
What to expect: Your therapist will guide you to notice physical sensations in your body as you discuss emotional experiences. Through gentle awareness and titration (working in small, manageable doses), you'll learn to release tension patterns that may have been held for years.
Internal Family Systems (IFS)
IFS views the mind as naturally consisting of multiple sub-personalities or "parts," each with valuable qualities.
Core principles:
Every person has a core "Self" with positive leadership qualities
Various "parts" develop to protect us or hold emotional pain
Healing involves unburdening these parts and restoring the Self to leadership
Best for: Trauma, anxiety, depression, eating disorders, and relationship issues.
What to expect: You'll identify and work with different "parts" of yourself, understanding their positive intentions and healing the wounded aspects they protect. This approach is non-pathologizing and empowering.
Narrative Therapy
Narrative therapy separates people from their problems and helps them "rewrite" the stories they tell about themselves.
Core principles:
People are not their problems; the problem is the problem
We create meaning through the stories we tell about our lives
Dominant cultural narratives can contribute to problems
People are experts in their own lives
Best for: Depression, anxiety, family issues, and navigating major life transitions.
What to expect: Your therapist will help you identify problematic stories you've developed about yourself and explore alternative narratives that highlight your strengths, values, and capabilities.
Mindfulness-Based Cognitive Therapy (MBCT)
MBCT combines elements of CBT with mindfulness meditation practices.
Core principles:
Developing awareness of thoughts without judgment
Breaking patterns of rumination and worry
Cultivating self-compassion
"Being" rather than constant "doing"
Best for: Recurrent depression, anxiety, and stress-related conditions.
What to expect: Through guided meditation practices and cognitive exercises, you'll learn to recognize early warning signs of depression or anxiety and respond skillfully before symptoms escalate.
Art and Expressive Therapies
These approaches use creative expression to access emotions and experiences that may be difficult to verbalize.
Core principles:
Creativity as a healing force
Symbolic expression of difficult emotions
Integration of mind-body experiences
Access to nonverbal processing
Best for: Trauma, grief, emotional regulation difficulties, and those who struggle with traditional "talk therapy."
What to expect: Sessions might include drawing, painting, movement, music, or other artistic media. The focus is on the process rather than creating "good" art, with the therapist helping you explore the meaning of your creative expressions.
Specialized Approaches for Neurodivergent Individuals
People with ADHD, autism, and other neurodivergent conditions often benefit from therapeutic approaches that acknowledge and work with their unique cognitive styles rather than trying to "fix" them.
Cognitive-Behavioral Therapy for ADHD (CBT-ADHD)
Unlike traditional CBT, this specialized approach focuses on the specific challenges faced by those with ADHD.
Core principles:
Developing external structure and systems
Building metacognitive skills
Addressing negative self-perceptions related to ADHD
Practical skill-building for ADHD management
What to expect: Your therapist will help you develop personalized strategies for organization, time management, emotional regulation, and addressing the specific challenges ADHD presents in your life. This approach is typically skills-based and solution-focused.
Strengths-Based Approaches for Neurodivergence
These approaches focus on identifying and leveraging the unique strengths of neurodivergent thinking rather than pathologizing differences.
Core principles:
Neurodivergence as a difference, not a disorder
Identifying and building on unique cognitive strengths
Environmental modifications rather than changing the person
Self-advocacy and empowerment
What to expect: Your therapist will help you identify your cognitive strengths and develop strategies that work with your natural thinking style. Sessions focus on building confidence and finding environments that allow you to thrive.
Sensory-Informed Therapy
This approach acknowledges the impact of sensory processing differences on emotional regulation and daily functioning.
Core principles:
Understanding individual sensory processing patterns
Developing personalized sensory regulation strategies
Creating sensory-friendly environments
Connecting sensory experiences to emotional states
What to expect: Your therapist will help you identify your unique sensory profile and develop strategies for managing sensory overwhelm. Sessions might include exploring various sensory tools and techniques to support regulation.
Executive Function Coaching
While not traditional therapy, this specialized coaching can be extremely helpful for those with ADHD and executive function challenges.
Core principles:
Building skills in planning, organization, and time management
Creating external scaffolding for executive function
Developing personalized systems and routines
Accountability and support for implementing strategies
What to expect: Your coach will help you develop practical systems for managing daily responsibilities and work with you to implement and refine these strategies over time.
Couples and Relationship Counseling
Relationship counseling doesn't mean your relationship is failing—it means you're investing in its health and growth. Here are some of the most effective approaches:
Emotionally Focused Therapy (EFT)
EFT helps couples identify and transform negative interaction patterns by addressing attachment needs and emotional responses.
Core principles:
Attachment theory as a framework for understanding adult relationships
Emotion as the primary change agent
Transforming negative interaction cycles
Creating secure attachment bonds
Best for: Couples experiencing conflict, emotional disconnection, or recovery from relationship injuries like affairs.
What to expect: Your therapist will help you identify the negative cycle you get caught in, understand the deeper emotions and needs driving the cycle, and develop new ways of connecting that foster security and closeness.
The Gottman Method
Based on over 40 years of research on thousands of couples, this approach focuses on strengthening friendship, managing conflict, and creating shared meaning.
Core principles:
Building "love maps" of each other's worlds
Nurturing fondness and admiration
Turning towards each other instead of away
Managing conflict through dialogue about perpetual problems
Creating shared meaning
Best for: Couples at any stage looking to strengthen their relationship or address specific challenges.
What to expect: After a thorough assessment, your therapist will help you strengthen specific aspects of your relationship based on research-backed principles. Sessions are structured and include practical exercises to improve communication and connection.
Discernment Counseling
This specialized approach is designed specifically for "mixed-agenda" couples—where one partner wants to work on the relationship and the other is leaning toward ending it.
Core principles:
Clarity rather than immediate reconciliation as the goal
Individual exploration of contributions to problems
Understanding the relationship narrative from both perspectives
Making a thoughtful decision about the path forward
Best for: Couples where one or both partners are considering divorce or separation.
What to expect: This is a short-term process (typically 1-5 sessions) focused on making a decision about the relationship's future rather than solving all problems. You'll explore three paths: continuing as is, separating, or committing to six months of therapy with divorce off the table.
Imago Relationship Therapy
Imago focuses on understanding how childhood experiences influence adult relationships and teaches structured dialogue to foster connection.
Core principles:
Childhood wounds are reactivated in adult relationships
We are drawn to partners who resemble our caregivers
Conscious relationship as a path to healing
Structured dialogue to promote understanding
Best for: Couples experiencing recurring conflicts or patterns that feel rooted in the past.
What to expect: You'll learn and practice structured communication techniques, particularly the Imago Dialogue, which involves mirroring, validation, and empathy. The focus is on deep listening and understanding rather than problem-solving.
Solution-Focused vs. Depth-Oriented Approaches
One of the most important considerations when choosing therapy is whether you're looking for short-term, solution-focused work or longer-term, depth-oriented exploration. Both approaches are valid and effective—it's about what feels right for your current needs.
Solution-Focused Brief Therapy
Key characteristics:
Typically 6-12 sessions
Focus on specific, concrete goals
Emphasis on solutions rather than problems
Future-oriented rather than past-focused
Practical tools and techniques
Best for:
Clear, specific issues like phobias or situational anxiety
Those with limited time or financial resources for therapy
People who prefer a structured, goal-oriented approach
Situations requiring immediate coping skills
Solution-focused approaches can be incredibly effective for addressing specific challenges and building concrete skills. Many people find they get exactly what they need from a brief course of therapy focused on particular issues.
Depth-Oriented Therapy
Key characteristics:
Longer-term process (months to years)
Exploration of patterns, underlying issues, and root causes
Integration of past experiences with present functioning
Development of self-understanding and insight
Transformational rather than symptomatic change
Best for:
Complex or long-standing issues
Those who've tried brief approaches without lasting change
People interested in personal growth beyond symptom relief
Situations involving attachment or developmental trauma
Depth-oriented approaches create space for broader exploration and can address the underlying factors that contribute to recurring problems. This work can lead to profound and lasting change that extends beyond specific symptoms.
Finding Your Path Forward
There is no "right" or "wrong" approach to therapy—only what works best for you at this particular moment in your life. Many people benefit from different therapeutic approaches at different times, and some find that a combination of modalities serves them best.
Consider these factors when choosing a therapeutic approach:
Your specific concerns and goals: Some modalities are particularly effective for certain conditions or challenges.
Your personal preferences: Do you prefer structure and concrete skills, or open exploration? Do you connect more with cognitive, emotional, or somatic (body-based) approaches?
Your timeline and resources: How much time, money, and energy can you realistically commit to the therapeutic process?
Your past experiences with therapy: What has been helpful or unhelpful in previous therapeutic relationships?
Your cultural background and values: Some approaches may align better with your cultural context and personal values.
Most importantly, research consistently shows that the quality of the relationship between you and your therapist is the strongest predictor of therapeutic success—regardless of modality. Finding a therapist you feel comfortable with and trust is often more important than the specific approach they use.
Taking the Next Step with Sagebrush Counseling
At Sagebrush Counseling, we understand that seeking therapy is a deeply personal decision. Our therapists are trained in multiple evidence-based approaches and alternative modalities, allowing us to tailor our work to your unique needs and preferences.
Whether you're struggling with anxiety or depression, navigating relationship challenges, managing ADHD or other neurodivergent experiences, or simply feeling stuck in patterns that no longer serve you, we're here to help.
Our virtual counseling services offer the flexibility to connect from the comfort of your own space, eliminating barriers of distance and travel time. We work with individuals and couples at all stages of life, honoring each person's unique journey toward healing and growth.
Ready to take the next step? Contact Sagebrush Counseling today to schedule a free 15-minute consultation. Together, we'll explore which therapeutic approach might best serve your current needs and goals, whether you're looking for solution-focused strategies or deeper exploratory work.
Your path toward healing and growth is unique, and we're honored to walk alongside you—wherever that journey may lead.
Sagebrush Counseling offers virtual therapy sessions for individuals and couples throughout the region. Our therapists specialize in a variety of evidence-based and alternative approaches, tailored to your unique needs. Contact us today at [contact information] to schedule your free consultation and take the first step toward meaningful change.
