What Type of Counseling Do I Actually Need?
If you’re thinking about starting therapy but don’t know what kind you need—or even what’s out there—you’re not alone. Therapy isn’t one-size-fits-all, and with so many terms and acronyms floating around, it can feel overwhelming before you even make that first appointment.
This guide is here to help. We’ll walk through different types of therapy in a way that’s low-pressure, straightforward, and totally judgment-free. Whether you’re looking for quick tools, deep healing, relationship help, or support for a neurodivergent mind, there’s something that can work for you.
If You Want Practical Tools and Clear Steps
You want to feel better and want a therapist who will help you get there with structure, skills, and a plan.
Try These:
CBT (Cognitive Behavioral Therapy): Super structured. Helps you notice unhelpful thoughts and shift them. Great for anxiety, depression, and everyday stress.
ACT (Acceptance and Commitment Therapy): Teaches you how to accept tough feelings while staying connected to your values and goals.
Solution-Focused Therapy: Very short-term and focused on what’s already working, so you can do more of that.
If You’re Curious About What’s Beneath the Surface
You want to understand why you do what you do, or work through long-standing patterns.
Try These:
Psychodynamic Therapy: Helps you connect the dots between past and present—especially around relationships.
Jungian Therapy: Think dreamwork, symbols, and exploring your personal growth journey.
IFS (Internal Family Systems): Helps you explore your inner world of different “parts” of yourself and bring more balance inside.
Somatic Therapy: For when your body holds stress or trauma and you want to feel more regulated and grounded.
If You’re Working Through Trauma or Hard Past Experiences
You’ve been through something difficult, and you want to move through it with care and support.
Try These:
EMDR: A highly effective therapy for trauma. Uses eye movements or tapping while you process painful memories.
Somatic Experiencing: Works gently with your nervous system to release trauma stored in the body.
Narrative Therapy: Helps you rewrite the stories you’ve been told (or told yourself) about your life.
Trauma-Informed CBT or ACT: These are adapted versions of practical therapies that make space for trauma without pushing too fast.
If You Want to Improve a Relationship or Reconnect with Your Partner
Whether you’re fighting more than usual or just want to deepen your connection, couples therapy isn’t just for crisis—it’s for growth.
Couples Therapy Options:
Emotionally Focused Therapy (EFT): Helps you understand each other’s emotional needs and build a more secure bond.
Gottman Method: Research-backed. Teaches practical skills for managing conflict, building trust, and communicating better.
Imago Therapy: Explores how childhood wounds show up in adult relationships—and helps you both heal through deeper connection.
Discernment Counseling: For couples who aren’t sure whether to stay or go. It helps you get clarity, not necessarily reconciliation.
If You’re Working on Relationships in Individual Therapy:
Attachment-Based Therapy: Explores how your early relationships shape the way you connect now.
Relational Life Therapy: Direct and practical, especially if you want to challenge harmful patterns and rebuild connection.
If You’re Neurodivergent (or Think You Might Be)
You process the world differently. Maybe you’re autistic, have ADHD, or are just tired of trying to “fit in” with what everyone else expects. Therapy should meet you where you are.
Try These:
Neurodiversity-Affirming Therapy: You’re not broken—and your therapist knows it. Focus is on support, not fixing.
CBT for ADHD: When tailored to your needs, it can help with time management, task initiation, and emotional regulation.
Sensory-Informed Therapy: Especially helpful if sensory sensitivities affect your mood, focus, or energy.
Strengths-Based Therapy: Focuses on what’s working and helps you thrive without masking.
Expressive Therapies: Like art, movement, or music therapy. Great if talk therapy feels draining or doesn’t quite capture your experience.
IFS: Can be powerful for people who mask, self-monitor constantly, or feel fragmented inside.
If You’re Stressed, Burned Out, or Want to Feel More Present
You’re running on fumes, anxious, or just disconnected—and want to feel more grounded.
Try These:
Mindfulness-Based Cognitive Therapy (MBCT): Combines mindfulness and practical tools to break cycles of anxiety or depression.
ACT: Helps you befriend uncomfortable thoughts and move toward what matters to you.
Somatic Therapy: Great if stress shows up as tension, sleep issues, or overwhelm.
Ecotherapy: Nature-based counseling for those who feel better in outdoor spaces or connected to the earth.
How to Choose What’s Right for You
You don’t need to know all the answers before starting. But here are a few things to think about:
Do you want short-term tools or deeper exploration?
Are you more comfortable with structure, or open-ended conversation?
Do you process emotions better through talking, movement, art, or writing?
Are you coming in alone or with a partner?
What’s worked (or not worked) in past therapy?
And remember—your connection with the therapist matters more than the method. A good fit is one where you feel safe, respected, and understood.
Not Sure Where to Start? We’ve Got You.
At Sagebrush Counseling, we don’t believe in cookie-cutter therapy. Our therapists blend different approaches based on what you need—and we’ll always go at your pace.
Whether you're working through anxiety, ADHD, trauma, relationship stress, or just feel stuck, we’re here to help you figure out what kind of support will actually work for you.
Schedule a free 15-minute consultation and let’s find the path forward—together, and on your terms.
