Different Types of Therapy & How They Work
Different Types of Therapy & How They Work
Starting therapy can feel exciting, vulnerable, and even a little intimidating, especially when you don’t know where to begin. One of the first questions many people ask is:
“What kind of therapy is right for me?”
With so many different types of therapy, it’s completely normal to feel unsure or overwhelmed. At Ibi Ayo Therapy and Wellness, we often meet clients who come in unsure of what to expect but curious, hopeful, and ready for something to start their healing journey. That’s where we begin.
This post is here to guide you through some of the most well-known and widely practiced types of therapy:
Cognitive Behavioural Therapy (CBT)
Psychodynamic Therapy
Person-Centered Therapy
We’ll explore what each approach involves, how it works, and who it might be best suited for so you can feel more confident as you take the next step in your journey.
1. Cognitive Behavioral Therapy (CBT)
What it is:
CBT is one of the most structured and evidence-based approaches in mental health care. It’s based on a simple but powerful idea: how we think affects how we feel and behave.
How it works:
In CBT, the focus is on identifying unhelpful thought patterns like “I’m a failure” or “Nothing ever works out for me” and learning how to challenge and change them. These thoughts are often automatic, and we don’t even notice them. But they shape how we see ourselves, others, and the world.
CBT sessions are usually goal-oriented and collaborative. You’ll work with your therapist to:
Pinpoint specific challenges you’re facing (like panic attacks or self-doubt)
Understand the connection between your thoughts, feelings, and actions
Learn coping skills such as thought reframing, behavioral experiments, and grounding techniques
Practice those skills between sessions
CBT tends to be short- to medium-term, typically lasting anywhere from 6 to 20 sessions depending on the issue.
Who it’s for:
CBT is especially helpful for:
Anxiety disorders (generalized anxiety, social anxiety, panic disorder, etc.)
Depression
Obsessive-compulsive disorder (OCD)
PTSD
Phobias
Low self-esteem
Perfectionism
Sleep disorders
If you’re someone who likes structure, practical tools, and clear strategies, CBT might be a good fit.
2. Psychodynamic Therapy
What it is:
Psychodynamic therapy is a depth-oriented approach. It’s less about quick fixes and more about understanding the emotional patterns and past experiences that shape your present.
It’s rooted in the idea that much of our emotional life happens beneath the surface. Old wounds, early relationships, and unconscious beliefs may still be influencing how we feel, think, and act without us realizing it.
How it works:
In psychodynamic therapy, the relationship between therapist and client is central. Over time, the therapy room becomes a safe space to notice emotional patterns, explore deeper conflicts, and make sense of difficult inner experiences.
Sessions often explore:
Childhood and family dynamics
Unconscious motivations or inner conflicts
Repeated patterns in relationships or behavior
Dreams, fantasies, or emotional responses
This approach isn’t about “fixing” you; it’s about helping you become more aware of what’s going on underneath the surface, so you can live with more freedom, self-understanding, and emotional clarity.
Who it’s for:
Psychodynamic therapy is often chosen by people who:
Feel stuck in long-term emotional struggles
Want to understand the “why” behind their behaviours or feelings
Have experienced early trauma or loss
Want long-lasting emotional change, not just symptom relief
It’s a good fit for those who value insight, reflection, and emotional depth.
3. Person-Centered Therapy
What it is:
Sometimes, what we need most isn’t advice or solutions, it’s to feel deeply heard, understood, and accepted. Person-centred therapy (also known as client-centred therapy) offers exactly that.
Developed by psychologist Carl Rogers, this approach is grounded in the belief that everyone can grow, heal, and live more authentically, especially when given the right environment.
How it works:
Your therapist takes a non-directive role, meaning you lead the way. They offer a space of warmth, empathy, and unconditional positive regard. You won’t be told what to do; you’ll be supported as you explore your thoughts, feelings, and self-perception.
Over time, this kind of supportive environment allows you to:
Reconnect with your sense of self
Make empowered decisions
Build self-compassion
Let go of internalized shame or judgment
There are no worksheets or structured techniques in this therapy. Instead, healing happens through presence, empathy, and genuine connection.
Who it’s for:
Person-centered therapy can be especially helpful if:
You’ve had negative or judgmental experiences in the past
You struggle with self-esteem or identity
You want a compassionate, safe space to explore
You’re navigating grief, change, or emotional overwhelm
It’s also ideal for anyone seeking a gentle, client-led process of growth.
Choosing What Feels Right for You
The truth is: there is no “best” type of therapy, only what’s best for you. Some people find that structured, skills-based therapy like CBT helps them manage symptoms and regain control. Others feel called to explore their inner world through deeper, insight-based approaches like psychodynamic or person-centred therapy.
What matters most is that you feel:
Safe and supported
Seen and respected
Connected to your therapist
Empowered in your healing journey
At Ibi Ayo, our therapists are trained in a variety of approaches. We take the time to get to know you, your story, your hopes, and your challenges, and work together to create a space that meets you where you are.
You don’t have to know all the answers to get started. You just have to be willing to take that first step. Book a free 15-minute consultation to learn more about our therapeutic approache
Let’s Walk This Path Together
If you’re considering therapy and wondering what the next step looks like, we’re here to walk alongside you. Whether you’re just starting out or looking to explore a different approach, our team is here to help you find a space that feels like home.
Ready to take the next step? Contact us to learn more or schedule a consultation.
References:
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1
Shedler, J. (2010). The Efficacy of Psychodynamic Psychotherapy. American Psychologist, 65(2), 98–109. https://doi.org/10.1037/a0018378
Elliott, R., Watson, J., Greenberg, L., Timulak, L., & Freire, E. (2013). Research on Humanistic-Experiential Psychotherapies. In M. J. Lambert (Ed.), Bergin and Garfield’s Handbook of Psychotherapy and Behavior Change (6th ed.). Wiley.