Types of Therapy: What They Mean and How to Choose - emote Care
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Types of therapy & how to choose what’s right for you

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Your guide to online therapy types and approaches.

Explore different types of online therapy, from CBT to person-centred, and find the right approach for your mental health journey.

You’ve probably decided it's time to give therapy a go but you’re stuck with the question of

“What type of therapy do I need?”

Two faces illustration

A valid question because here’s the thing: not all therapy is the same. In fact, there are many different types of therapy available online, and the best fit for you will depend on your needs, preferences, and even personality.

Whether you’re dealing with anxiety, depression, trauma, relationship issues, or simply want a space to explore your thoughts and emotions, there’s an approach out there that can help.

So let's break down some of the most common types of online therapy so you can make informed decisions about what might suit you best.

Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT)

CBT is one of the most well-known therapy approaches, and is effective for many common mental health challenges. The core idea is that your thoughts, feelings and behaviours are all linked, and by changing unhelpful thinking patterns, you can change how you feel and act.

How it works online:

CBT works brilliantly in an online setting. Sessions are structured and goal-oriented, with exercises you can do between sessions (think thought records, behaviour experiments and journaling). Your therapist might share resources, worksheets or interactive tools to support your progress.

Works well for:

Anxiety, Depression & Panic attacks

Post-traumatic stress disorder (PTSD)

Obsessive compulsive disorder (OCD)

Health anxiety

Schizophrenia

Why people choose it:

1

Short-term and practical

2

Helps break negative cycles of thinking

3

Focuses on the here and now

Humanistic Therapy

Humanistic Therapy

Humanistic therapy is an umbrella term for a number of different approaches that have the same core values.

At the heart of humanistic therapy is you. This approach is less about diagnosis and more about creating a safe, non-judgemental space where you can be heard, seen and accepted exactly as you are.

Types of humanistic therapy include: Person-Centred therapy, Gestalt therapy, Existential therapy

Your therapist won’t tell you what to do, instead, they’ll offer empathy, respect, and gentle reflection to help you uncover your own insights and direction.

How it works online:

CBT works brilliantly in an online setting. Sessions are structured and goal-oriented, with exercises you can do between sessions (think thought records, behaviour experiments and journaling). Your therapist might share resources, worksheets or interactive tools to support your progress.

Works well for:

Anxiety, depression, and low self-esteem

Trauma, addiction, OCD, and relationship issues

Feeling stuck, lost, or lacking purpose

Seeking personal growth or authenticity

Building emotional confidence and self-awareness

Why people choose it:

1

Great for building self-awareness and confidence

2

Empowers you to make your own decisions

3

Nurtures a strong therapeutic relationship

Psychodynamic Therapy

Psychodynamic Therapy

You know Sigmund Freud? The chap with the glasses and the beard. Well this approach takes influence from his work. 

Psychodynamic therapy explores how your past, especially early relationships and experiences, might be shaping your present thoughts, behaviours and relationships. It’s about going deep, noticing patterns, and gaining insight that leads to long-term change.

How it works online:

It’s thoughtful, reflective, and often slower-paced. Sessions may feel less structured than CBT, but they’re rich in insight and self-discovery. Over time, you’ll develop a deeper understanding of yourself and your emotional world.

Works well for:

Anxiety and depression

Eating disorders

Addictions

Social anxiety disorder

Relationship difficulties

Loss of meaning or purpose in life

Why people choose it:

1

Helps uncover unconscious thoughts and feelings

2

Focuses on long-term emotional growth

3

Great for attachment and relationship issues

Eye Movement Desensitisation and Reprocessing (EMDR)

Eye Movement Desensitisation and Reprocessing (EMDR)

EMDR is a powerful, evidence-based therapy that helps people recover from traumatic experiences they are struggling to overcome. It works by helping your brain process and make sense of painful memories using bilateral stimulation, such as eye movements, tapping or sound.

EMDR aims to help you reprocess past memories and experiences that are negatively impacting your mental health, shifting your perspective and reducing their emotional impact.

How it works online:

EMDR can be effectively delivered remotely using tools like audio tones, visual cues (such as following a moving object on your screen), or tapping. Your therapist will guide you through the process safely and at your own pace. It’s particularly helpful for people who have experienced trauma but find it difficult to talk about it directly.

Works well for:

Anxiety and depression

Post-traumatic stress disorder (PTSD)

Why people choose it:

1

Reduces the emotional intensity of traumatic memories

2

Doesn’t require detailed retelling of traumatic experiences

3

Better ability to manage emotions and reactions

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT)

ACT is all about learning to live well with difficult thoughts and feelings, rather than trying to eliminate them. It is similar in practice to CBT buIt uses mindfulness and values-based actions to help you stay connected to what matters most, even when life feels tough.

ACT encourages you to develop psychological flexibility, which means being open to experiences without letting them control you.

How it works online:

ACT can be delivered through talk therapy, guided mindfulness, and structured exercises. You’ll learn to notice your thoughts, accept your emotions, and commit to actions that align with your values.

Works well for:

Anxiety and depression

OCD

Chronic illness

Why people choose it:

1

Helps build resilience and emotional flexibility

2

Encourages self-compassion and presence

3

Focuses on living a meaningful life

Dialectical Behaviour Therapy (DBT)

Dialectical Behaviour Therapy (DBT)

DBT is similar to CBT but has been adapted to work better for those who need support managing more intense and dysregulated emotions.

DBT is about balancing acceptance and change: - Accepting who you are as a person - Working towards positive change for a healthier way of coping

DBT was originally developed for people with borderline personality disorder (BPD), it’s now used widely for anyone struggling with emotional extremes or self-destructive behaviours.

How it works online:

DBT is usually a mix of individual therapy sessions and skills training. The skills focus on four key areas: distress tolerance (coping with difficult situations), emotional regulation (managing intense emotions), interpersonal effectiveness (improving communication and relationships), and mindfulness (staying present and aware).

Works well for:

Borderline personality disorder (BPD)

Depression

Self-harm

Eating disorders

Why people choose it:

1

Helps manage overwhelming emotions

2

Provides clear tools and strategies for coping

3

Focuses on acceptance and change, making it both supportive and validating

Solution-Focused Therapy

Solution-Focused Therapy

Solution-focused therapy does exactly what it says on the tin: it focuses on your strengths, rather than what’s wrong. It’s a short-term, goal-oriented therapy that focuses on the future rather than the past. It's particularly useful if you have a specific goal to achieve or a problem to overcome.

How it works online:

It’s fast-paced, practical and action-oriented. Great for people who want clarity, encouragement, and a plan.

Works well for:

Anxiety and depression

Building self-esteem

Relationship issues

Why people choose it:

1

Positive and empowering

2

Short-term and efficient

3

Focused on strengths and practical steps forward 

How to choose the right type of online therapy

Choosing the right type of therapy is very personal. Online therapy isn’t just convenient - it’s effective, flexible, and full of possibilities. With so many therapeutic approaches available, you can find the support that works for you.

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To help you decide what type of therapy you need, here are a few more tips:

Think about what you’re hoping to achieve. Are you looking for tools, insight, support, or all three?

Consider whether you want a structured or more open-ended approach.

Reflect on past experiences with therapy, if you’ve had any. Did something you already tried not work?

Be open to exploring - you might not know what helps until you try.

If any of the above appeal to you, browse our therapists and start with a free intro call.

Take the first step today

Visit emotecare.com
and book your 15-minute introductory call—it’s time to make room for yourself.