Exploring the different types of individual therapy can be the key to finding the right approach for your mental health journey. With so many therapeutic methods available today, it’s natural to feel overwhelmed by the options. However, working with a licensed therapist in New York City like Daniel Criado can help you understand which style of therapy best suits your unique needs.
Whether you’re dealing with anxiety, depression, trauma, or personal growth goals, individual therapy with Daniel Criado will help you achieve your goals.
What is an individual therapy?
Individual therapy, often called talk therapy or psychotherapy, is a collaborative process between you and a mental health professional. It provides a safe, confidential space where you can explore your thoughts, emotions, and behaviors while receiving guidance and support from a trained therapist.
Unlike group therapy, individual sessions are focused entirely on your personal challenges and goals. Therapy can be short-term, focusing on immediate issues, or long-term, addressing deeper patterns and complex life experiences.
The types of individual therapy available today vary in their techniques and philosophies, but they all share a common goal: to help you improve your mental health, develop coping strategies, and build a more balanced and fulfilling life.
Different types of Individual Therapy
There are many therapeutic approaches, each offering unique strategies to address emotional and psychological concerns. Below, we present five of the most recognized and practiced types of individual therapy.
Cognitive Behavioral Therapy (CBT)
CBT is one of the most extensively studied and effective forms of therapy available. Developed by Dr. Aaron Beck in the 1960s, CBT focuses on the connection between thoughts, feelings, and behaviors. The idea is simple: by identifying and challenging distorted thought patterns, you can change the way you feel and behave.
CBT helps you:
· Identifying negative thoughts (“I’m a failure”).
· Questioning them with evidence-based reasoning.
· Replacing them with healthier, more constructive beliefs.
· Practicing new behaviors to reinforce positive changes.
CBT is typically structured and short-term, making it ideal for people seeking practical results. It is proven to be effective for anxiety, depression, phobias, PTSD, OCD, insomnia, and chronic pain management.
Dialectical Behavior Therapy (DBT)
Originally developed by Dr. Marsha Linehan for borderline personality disorder, DBT has since expanded to treat a wide range of issues, especially those involving emotional regulation.
Key components of DBT include:
· Mindfulness: Staying grounded in the present moment.
· Distress tolerance: Building resilience during crises without harmful behaviors.
· Emotion regulation: Understanding and managing intense emotions.
· Interpersonal effectiveness: Improving communication and relationships.
DBT often combines individual therapy with group skill training, offering a comprehensive approach to complex emotional struggles.
It is particularly useful for people experiencing chronic suicidal thoughts, self-harm, eating disorders, or substance use challenges.
Acceptance and Commitment Therapy (ACT)
ACT, developed by Dr. Steven C. Hayes in the 1980s, emphasizes mindfulness and living according to your values. Instead of trying to fight or suppress uncomfortable thoughts and feelings, ACT teaches you to accept them while committing to actions that reflect your core values.
Core principles include:
· Cognitive defusion (seeing thoughts as just thoughts, not truths).
· Acceptance of emotions without judgment.
· Staying present in the here and now.
· Clarifying values and aligning actions with them.
ACT is effective for anxiety, depression, chronic pain, OCD tendencies, PTSD, and stress management. It can be especially transformative for people facing chronic or existential challenges by providing purpose and direction.
Eye Movement Desensitization and Reprocessing (EMDR)
Developed by Dr. Francine Shapiro in the late 1980s, EMDR is a structured therapy designed to help people process traumatic memories. It uses bilateral
stimulation, often in the form of guided eye movements, to reduce the distress linked to painful events.
EMDR is widely recognized as one of the most effective treatments for trauma, PTSD, childhood abuse, grief, phobias, and performance anxiety. It provides relief without requiring extensive verbal recounting of the traumatic event.
Accelerated Resolution Therapy (ART)
ART is a more recent approach. Developed by Laney Rosenzweig in 2008, it combines elements of CBT, EMDR, and guided imagery to quickly resolve distressing memories.
Let’s see its process:
· The client recalls painful memories and replaces them with positive images.
· Bilateral eye movements help the brain process and «rewrite» the memory.
· The narrative of the experience is reframed, reducing its emotional intensity.
Many people report noticeable improvements within the first five sessions. ART therapy has been shown to help with trauma, PTSD, anxiety, depression, grief, sleep disorders, and phobias. Its rapid results make it attractive to those in need of effective, evidence-based relief.
How to choose the right type of individual therapy for you
With so many types of individual therapy available, how do you know which is best for you? The decision depends on your needs, preferences, and circumstances. Here are a few factors to consider:
· Your goals: Are you looking for structured, short-term solutions (CBT), or a more values-based, long-term process (ACT, DBT)?
· Symptoms: Trauma-focused approaches like EMDR or ART may be ideal for PTSD, while CBT may be better for anxiety or depression.
· Your comfort level: Some therapies are highly structured, while others are more flexible and exploratory.
· Time commitment: ART and EMDR can provide faster results, whereas DBT often requires longer-term dedication.
· Therapist expertise: It’s important to choose a therapist who is licensed and trained in your preferred approach.
Ultimately, the right choice is the one that feels safe, supportive, and aligned with your needs. Speaking with an experienced therapist in New York like Daniel Criado can help you determine the approach that best suits your situation.
Find the ideal type of individual therapy for you with Daniel Criado
The wide range of individual therapy types ensures there’s a suitable approach for everyone. From the practical, goal-oriented strategies of CBT to the rapid relief of ART, each method offers unique advantages for healing and personal growth.
If you’ve been wondering which path is right for you, the best step you can take is to consult with a licensed professional. Start your journey today, contact Daniel Criado, and discover how working with a trusted therapist in New York can help you find clarity, balance, and resilience.
