Psychotherapy methods
There are many different types of psychological therapies, and each method is designed to help with specific challenges. Some approaches focus on thoughts and behaviors, others on emotions, relationships, or past experiences. The right therapy for you depends on your goals, your difficulties, and how you prefer to work in therapy.
Below you’ll find an overview of evidence-informed therapy methods, how they work, and who they are best suited for.
This is not a complete list of all therapy approaches, but an overview of common and well-known methods widely used across healthcare systems.
Therapy Methods Overview
Cognitive Behavioral Therapy (CBT) – thoughts, behaviors, practical tools
Metacognitive Therapy (MCT) - overthinking, worry, mental habits
Eye Movement Desensitization and Reprocessing (EMDR) - trauma processing, PTSD
Acceptance and Commitment Therapy (ACT) – values, acceptance, flexibility
Schema Therapy – deep patterns, personality difficulties
Mentalization-Based Therapy (MBT) – relationships, emotional understanding
Dialectical Behavior Therapy (DBT) – emotion regulation, self-harm
Emotion-Focused Therapy (EFT) – emotional processing, relationships
Psychodynamic Therapy – insight, past experiences
Intensive Short-Term Dynamic Psychotherapy (ISTDP) – emotions, defenses, rapid change
Cognitive Behavioral Therapy
Short Description
Cognitive behavioral therapy (CBT) focuses on the interaction between thoughts, emotions, and behaviors. The goal is to change unhelpful thought patterns and behaviors in order to improve mental health and emotional regulation.
Approach and Method
Treatment takes the client’s lifestyle into account, as sleep, physical activity, diet, and substance use all influence mental health. Through various tools and techniques, clients learn to manage difficult thoughts and situations in a more constructive way.
CBT includes several specialized methods, such as:
CBT-I – for sleep difficulties
eCBT – for eating disorders
TF-CBT – for trauma
Subtype: Exposure Therapy
Exposure therapy is a behavioral method within CBT. It helps clients gradually face and master situations that trigger fear. This method is particularly effective for anxiety disorders.
Training
Basic CBT training is part of psychology education, while methods such as CBT-I and eCBT require additional specialized training.
Duration of Treatment
The length of treatment varies depending on individual needs. CBT can be short-term, and certain methods such as exposure therapy can be delivered intensively over 1 to 4 days.
Effectiveness and Feedback
CBT is the most research-supported form of psychotherapy and has well-documented effectiveness. However, some people experience the approach as too narrow when dealing with complex difficulties or excessive rumination, and may benefit from other therapeutic approaches.
Metacognitive Therapy
Short Description
Metacognitive therapy focuses on how we relate to thoughts and emotions, rather than the content of those thoughts. The treatment is based on a research-supported theory showing that prolonged worry and rumination can maintain psychological difficulties such as anxiety and depression. The goal is to break negative thinking patterns and increase presence in daily life.
Approach and Method
In metacognitive therapy (MCT), the psychologist helps the client become aware of their reactions to thoughts and emotions, and to use tools that allow thoughts to come and go without giving them prolonged attention.
The method focuses on a present-moment perspective and is suitable for people experiencing persistent stress, anxiety, racing thoughts, burnout, depression, inner restlessness, obsessive-compulsive difficulties, or trauma.
MCT can be used across diagnostic categories because the theory views worry and rumination as underlying processes in several mental health disorders.
Unlike cognitive behavioral therapy (CBT), exposure therapy is not used in MCT. Instead, the method emphasizes attention training and mental distance rather than confronting feared situations.
Read more about our MCT services here.
Training
Psychologists who provide metacognitive therapy must complete a two-year postgraduate training program and receive certified accreditation.
Duration of Treatment
Treatment is usually short-term, often between 6 and 12 sessions, depending on the nature of the difficulties and progress made.
Effectiveness and Feedback
MCT is well documented and shows strong effectiveness, often within a relatively short time. The method addresses underlying thinking processes in a structured and efficient way.
However, some people may experience the approach as technical or not personal enough. MCT does not focus on the past or lifestyle factors, which can make it feel too surface-level for individuals who wish to process earlier life experiences.
Eye Movement Desensitisation and Reprocessing (EMDR)
Short Description
EMDR (Eye Movement Desensitization and Reprocessing) is a treatment method specifically developed for trauma and post-traumatic stress disorder (PTSD). The approach focuses on processing memories that have not been adequately integrated, so they no longer affect daily life to the same extent.
Approach and Method
In EMDR, the psychologist guides the client through exposure-based exercises in which traumatic memories are activated while the client receives “bilateral stimulation,” such as guided eye movements, sounds, or gentle tapping.
The goal is to reduce the intense emotions connected to these memories, allowing the client to look back on the trauma without it dominating thoughts and feelings.
EMDR is particularly effective for trauma, PTSD, and in some cases specific phobias. The method is often used as an alternative or supplement to trauma-focused treatment within cognitive behavioral therapy (CBT).
Training
Psychologists who offer EMDR must complete a certified training program in the method.
Duration of Treatment
Treatment typically lasts between 6 and 12 sessions, spread over several appointments.
Effectiveness and Feedback
Research shows that EMDR is effective for trauma and phobias, with results for PTSD comparable to trauma-focused CBT. Some people experience EMDR as a more accessible and less demanding form of trauma treatment.
Critics note that the theoretical foundation is less robust than that of some other methods, but the evidence supporting its effectiveness for trauma is strong.
Acceptance and Commitment Therapy (ACT)
Short Description
Acceptance and Commitment Therapy (ACT) helps clients manage difficult thoughts and emotions while building a rich and meaningful life. The method focuses on behavior, psychological flexibility, and resilience through awareness, openness, and actions aligned with personal values.
Approach and Method
In ACT, clients learn to face challenging thoughts and emotions while practicing mindfulness and non-judgmental awareness.
The method is based on six core principles:
Cognitive defusion – relating to thoughts in a more helpful way
Acceptance – making space for uncomfortable emotions
Present-moment awareness – being engaged in the here and now
The observing self – noticing experiences without being caught up in them
Values – identifying what truly matters in life
Committed action – taking steps that align with personal values
Psychologists use a range of tools to guide clients through these principles, with the aim of increasing psychological flexibility and resilience.
ACT is used to treat a variety of difficulties, including anxiety, depression, obsessive-compulsive disorder, eating disorders, substance misuse, burnout, and chronic pain.
Training
There is no official certification for ACT. It is recommended to check whether the psychologist has completed courses, workshops, or has relevant experience with the method.
Duration of Treatment
Treatment typically lasts around 10 to 12 sessions.
Effectiveness and Feedback
Research indicates that ACT can be effective for a wide range of challenges. Many people find the method’s focus on behavior, mindfulness, and values meaningful and helpful.
Critics point out that the lack of formal certification can lead to variation in treatment quality, and that the theoretical foundation is not as strong as that of some other therapy approaches.
Schema therapy
Short Description
Schema therapy is aimed at long-standing personality-related difficulties that often have roots in early relationships and childhood experiences. The method helps clients identify and change deep-seated maladaptive schemas—patterns of memories, emotions, bodily sensations, and thoughts that influence self-image, feelings, and relationships.
Approach and Method
Schema therapy combines cognitive behavioral therapy with elements from attachment theory, psychodynamic therapy, gestalt therapy, and emotion-focused therapy.
The psychologist places strong emphasis on the therapeutic relationship through a concept known as “limited reparenting,” where core emotional needs that were not met in childhood are addressed within appropriate professional boundaries.
Treatment also focuses on the client’s coping strategies, which often contribute to maintaining problems in daily life.
Schema therapy is particularly effective for relational difficulties, borderline personality disorder, emotionally unstable personality disorder, and other complex conditions. The method is not primarily suited for milder anxiety, depression, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), or specific phobias.
Training
Psychologists who provide schema therapy typically have additional training in the method. Certification standards may vary between institutions.
Duration of Treatment
Treatment is long-term, often lasting up to 12 months or more, depending on the complexity of the difficulties.
Effectiveness and Feedback
Schema therapy has been shown to be effective for individuals with complex and long-standing challenges. The approach works at a deeper level than, for example, CBT, but the longer duration of treatment can be demanding. Critics note that the theoretical foundation is not as robust as that of some other therapy methods.
Mentalization-Based Therapy (MBT)
Short Description
Mentalization-Based Therapy (MBT) is designed for individuals with severe personality disorders and reduced capacity for mentalization. Mentalization refers to the ability to understand one’s own and others’ thoughts, feelings, and intentions, and how these influence behavior. The goal is to strengthen personality development, relationships, and emotional regulation.
Approach and Method
Treatment combines individual therapy and group therapy based on MBT principles. The psychologist focuses on core emotions, attachment, and mentalization. Through therapy, clients learn to better understand mental states in themselves and others, which contributes to improved relationships and emotional stability.
MBT is particularly effective for personality disorders, relational difficulties, and self-harming behaviors. The method is not primarily recommended for anxiety, depression, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), or specific phobias.
Training
Psychologists who offer MBT must complete specialized training in the method. Training is provided, among others, by the Institute for Mentalization.
Duration of Treatment
Treatment is long-term, often lasting 2 to 3 years depending on the complexity of the difficulties.
Effectiveness and Feedback
MBT is well suited for complex challenges, especially those related to relationships and attachment. Some people experience the treatment as lengthy and somewhat unspecific. Critics note that the theoretical foundation is not as strong as that of some other therapeutic approaches.
Dialectical Behavior Therapy (DBT)
Short Description
Dialectical Behavior Therapy (DBT) is aimed at difficulties with emotional regulation that can lead to unstable behavior and relational problems. The method combines elements from cognitive behavioral therapy, attachment theory, and mindfulness, and focuses on balancing acceptance and change.
Approach and Method
Dialectics involves understanding a both-and perspective rather than an either-or perspective. Treatment teaches clients to accept emotions while also working to change behaviors in line with goals and values. Mindfulness is a central tool for regulating emotions and increasing present-moment awareness.
DBT is particularly effective for individuals struggling with self-harm, suicidal thoughts, emotional instability, personality disorders, fear of abandonment, and relationship conflicts. Treatment combines individual therapy and group skills training, often with intensive support.
If you are struggling with self-harm or suicidal thoughts, contact your general practitioner or emergency services.
Training
Psychologists must complete certified training beyond their basic professional education to provide DBT.
Duration of Treatment
Treatment typically lasts between 6 and 12 months.
Effectiveness and Feedback
DBT is a structured, practical, and effective behavior-based treatment. Many people find the intensive support and practical tools helpful. Some may experience the method as demanding and challenging.
Emotion-Focused Therapy (EFT)
Short Description
Emotion-Focused Therapy (EFT) focuses on how early life experiences and emotions can influence us in adulthood. The method helps clients activate, process, and transform emotional schemas in order to promote self-understanding, strengthen relationships, and express emotions in healthy ways.
Approach and Method
Treatment is based on the principle that “emotions are changed by emotions.” The psychologist guides the client in working through emotional memories and experiences that have not previously been fully processed.
EFT is well suited for individual therapy, but is especially effective for couples therapy and family counselling. The method takes a holistic approach, emphasizing identity and relationships, with a focus on how clients relate to their own and others’ emotions.
Training
Psychologists must complete certified training beyond their basic professional education to provide EFT.
Duration of Treatment
The length of treatment varies. Some people experience short and effective therapy, while others may need several months.
Effectiveness and Feedback
EFT has documented effectiveness, particularly in couples and family therapy. Many people experience the method as positive, as it promotes deeper insight into emotions and relationships. Some feel the approach lacks clearly defined goals, making it harder to know when treatment should end. Effectiveness may also vary depending on how EFT is practiced.
Psychodynamic Therapy
Short Description
Psychodynamic therapy is based on psychoanalytic theories developed by Freud, Jung, Klein, and modern theorists within attachment theory. The method focuses on how early childhood experiences influence thoughts, emotions, and behaviors in adulthood. The goal is increased self-awareness and lasting personal development, rather than symptom relief alone.
Approach and Method
In therapy, the client and psychologist explore unconscious patterns and inner conflicts that may contribute to psychological distress or relationship difficulties. Treatment helps the client become more aware of these patterns and understand how they developed.
This method is particularly effective for challenges related to relationships, identity, and personal growth, with a holistic focus on deep self-understanding.
Training
Psychologists who provide psychodynamic therapy typically have additional training or specialization in psychodynamic approaches.
Duration of Treatment
Therapy is often long-term and may extend over several months or years, depending on the nature of the difficulties.
Effectiveness and Feedback
Many people experience this approach as positive due to its focus on self-awareness and personal growth. Effectiveness depends on a strong therapeutic relationship between client and therapist. Some find the method lengthy and less structured, which can make it harder to measure concrete progress. Critics suggest there is a risk that clients may become overly dependent on the therapeutic process.
Read more about psychodynamic therapy here.
Intensive Short-Term Dynamic Psychotherapy (ISTDP)
Short Description
ISTDP is a short-term psychodynamic therapy that focuses on identifying and processing unconscious conflicting emotions and trauma that may contribute to psychological difficulties. The method offers increased self-awareness, symptom relief, and improved relationships through an intensive treatment process.
Approach and Method
Treatment is based on psychodynamic theory, where defense mechanisms such as repression, intellectualization, and rationalization can block emotions and create anxiety. The psychologist helps the client regulate anxiety, identify and challenge defense mechanisms, and access underlying feelings.
ISTDP is intensive and in-depth, and is often delivered through multiple sessions per week.
Read more about ISTDP here.
Training
Psychologists who offer ISTDP typically have specialized training in the method.
Duration of Treatment
An intensive treatment process over weeks or months, often involving several sessions per week.
Effectiveness and Feedback
The method has shown effectiveness for a range of psychological difficulties, especially when other forms of treatment have had limited effect. Many people experience ISTDP as structured and effective for understanding their emotions and patterns. Some may find the treatment demanding and emotionally intense, and the psychologist must be mindful that the method can feel overwhelming for certain individuals.