So You Want to Go to Therapy—Here’s How to Choose the Right Therapy for You

Even as someone pursuing advanced graduate training in psychotherapy, I've found the process of finding my own therapist to be surprisingly confusing…I know, the irony. This led me to realize something important: finding the right therapist isn't like finding a primary care doctor. It’s a lot more personal–you’ve got to click in more ways than one–and that means there’s a bit of a vetting process. You’ve got to advocate for yourself.  

Many people don’t realize that psychotherapy isn’t a one-size-fits-all profession (and thank goodness for that!). Different therapists specialize in various methods to fit people's unique circumstances, and that’s exactly how it should be. After all, all humans are beautifully complex, and therapy should reflect that.

To quote one of my professors: "Good therapists don’t wing it." There are many different schools of therapy, and therapists use them as frameworks to guide and tailor their approach to your unique needs. Some dive deep for more exploratory work, while others are all about practical, actionable strategies—both of which can be super valuable depending on your needs and preferences. In this article, we’ll dive into a handful of therapeutic approaches, who they’re best suited for, and other considerations when finding the right provider for you. 

Meet Cognitive Behavioral Therapy (CBT): Your Healthy-Thinking BFF

CBT is a fan fave and go-to in the therapy world—it's backed by tons of research and proven effective. If you’re all about actionable strategies and seeing measurable progress, this approach can be a total unlock. CBT helps you spot those thought patterns that trip you up in real time—like overanalyzing a chat with your boss or stressing over why your partner hasn’t texted back yet.

For those dealing with anxiety or depression, or anyone who finds themselves stuck in overthinking, catastrophizing, or negative self-talk—CBT techniques may be a game-changer for you! 

Interpersonal Therapy (IPT): Become a Super Communicator

Whether you’re navigating relationships with your partner, family, friends, or even yourself, interpersonal therapy can help. This approach focuses on how building stronger, more secure relationships can positively impact your mood and overall well-being (and vice versa).

Interpersonal therapy can be a solid fit if you're navigating a major life transition (new career/city/baby etc), sticky relationship struggles, coping with grief, or just want to get better at communicating.

Psychodynamic Therapy: Exploring the Deeper You

Psychodynamic therapy is all about diving deep into the waters of your subconscious, helping you understand how your past experiences, childhood memories, and early relationships shape your present behavior. Psychodynamic therapy may involve a longer duration of treatment, which is why it’s important to find a therapist you trust (we’re cultivating a long partnership here, people!)

If you're feeling self-discovery and personal growth, psychodynamic therapy is it! It’s great for tackling recurring relationship or behavioral patterns, helping you get to the root of your emotional responses (i.e. understanding your attachment style), and guiding you toward profound, lasting change.

Finding a Therapist That Fits You

I’ve said it before and I’ll say it again: it’s crucial to work with a therapist who sees you holistically, considering your cultural background and lifestyle, unique needs, and personal preferences (i.e. you may prefer a more directive vs. active listening approach). While many therapists will specialize in specific therapeutic approaches, it’s important to find one who will use the approach–or a blend of approaches–that addresses your unique needs. This type of therapist will individualize their approach based on your clinical presentation to determine which techniques will be most effective for you. Skilled clinicians often blend methods—such as CBT, psychodynamic, or interpersonal techniques—adapting their approach from session to session to make progress toward your overarching goals. 

Private Practice vs. Large Healthcare Systems—Which One’s Right?

Working with private practice therapists often opens the door to a more individualized, whole-person approach to mental health. Unlike clinicians in large healthcare systems who may be constrained by strict protocols, insurance policies, or diagnosis-focused treatment plans, private practice therapists typically have more freedom to be flexible and creative in their approaches. They can take the time to understand the entire picture—not just your symptoms, but all the things that make you, *you*: your relationships, work, community, culture, and personal goals. Ahem, green flag!

Also, good therapists understand the importance of continuity of care. Rather than sending you back to square one with an outside referral, private practice therapists often work alongside a handful of trusted colleagues. This means if your initial therapist isn't the best fit, they can thoughtfully connect you with another clinician within their practice—someone who's already familiar with their approach but might better match your specific needs. Think: warm handoff vs. starting from scratch, ensuring you feel supported, not abandoned. And trust me, they won’t be offended—there’s no such thing as bad blood when it comes to choosing the care that’s best for you. 

There Are Plenty of Therapists In the Sea

This is an important relationship, and therapists completely understand that! Many offer free initial consultations, so don’t hesitate to ask them about which approaches they specialize in (or any other questions you may have)—and trust your gut if it feels right/wrong. 

It might take a few tries to find the right fit, but once you do, it’s so worth it. Seriously, I love my therapist, and they’ve made a big impact on my quality of life. It feels so good to know there’s always someone in my corner, and that there’s time set aside every week to acknowledge that.

Taking that first step toward therapy is a big deal, and you deserve to always feel empowered to make informed decisions about your health—physical or mental. If you’re ready to explore the deeper you, book a complimentary consultation with Unknotted.