The Therapy Toolbox: A Guide to Common Mental Health Therapies and Approaches
When it comes to mental health treatment and therapy, there’s no one-size-fits-all solution. Different types of therapy exist (i.e., different therapeutic frameworks exist; how the therapy understands and addresses a given problem), and the most effective type therapy depends on an individual’s unique concerns, goals, and psychological needs. Many people looking to get started with therapy become overwhelmed when trying to determine and choose which type of therapy they should be seeking.
Just as a carpenter has different tools for different tasks, different evidence-based therapies exist to support an individual’s unique emotional, cognitive, and behavioural needs. Whether the goal is to challenge unhelpful thought patterns, manage and regulate emotions, develop skills to self-soothe and manage anxiety, or deepen self-awareness, understanding the different types of therapy can help individuals make informed decisions about their care.
In this blog, we'll discuss some of the most commonly used evidence-based therapies and how they can support mental well-being. Understanding these approaches is often the first step in seeking mental health support, as they help guide what type of therapist you may be looking for. Each therapy we’ll explore is grounded in scientific research and designed to help individuals navigate life's challenges. To make these frameworks easy to digest, we've outlined each therapy's focus, applications, and key benefits – offering practical insights into how these approaches can support your mental well-being and facilitate personal growth, healing, and resilience.
1. Cognitive Behavioural Therapy (CBT) [1]
Focus: Helps individuals recognize and change negative thought patterns and maladaptive behaviors through structured problem-solving and skill-building practices.
Used for: Anxiety, depression, phobias, panic attacks, some types of eating disorders, and other mood-related disorders.
Key Benefits: CBT is one of the most researched and widely used forms of therapy. It offers practical, skills-based strategies to help individuals reframe negative thoughts, regulate emotions, and develop long-term coping mechanisms. CBT is goal-oriented and requires clients to practice applying skills and complete assigned homework, making it a structured and efficient approach to mental health treatment.
2. Dialectical Behavioural Therapy (DBT) [2]
Focus: Combines cognitive and behavioral strategies with mindfulness techniques to help individuals regulate emotions, tolerate distress, and improve interpersonal relationships.
Used for: Originally designed for borderline personality disorder (BPD), DBT is also effective for individuals struggling with self-harm, suicidal thoughts, difficulties regulating emotions, mood disorders, substance use, and engagement in risky behaviours.
Key Benefits: DBT emphasizes four core categories of skills—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—to help individuals develop healthier coping mechanisms. Research shows that DBT improves emotional regulation, reduces impulsive behaviors, enhances treatment retention, and fosters long-term coping skills, making it particularly beneficial for individuals with high emotional sensitivity.
3. Acceptance and Commitment Therapy (ACT) [3]
Focus: Promotes psychological flexibility by encouraging individuals to accept their thoughts and emotions without judgement while committing to actions aligned with their values.
Used for: ACT has been found effective for managing chronic pain, anxiety disorders, depression, obsessive-compulsive disorder (OCD), workplace stress, and trauma.
Key Benefits: ACT fosters psychological flexibility by helping individuals separate themselves from distressing thoughts and emotions, rather than trying to control or eliminate them. Research suggests it reduces emotional avoidance, enhances self-compassion, and supports individuals in living meaningful, values-driven lives, particularly in cases of chronic conditions and persistent stress.
4. Psychodynamic Therapy [4]
Focus: Examines unconscious thoughts, past experiences, and emotional patterns to uncover deep-seated psychological conflicts and promote self-awareness.
Used for: Particularly effective for individuals with anxiety, depression, personality disorders, trauma, interpersonal difficulties, and long-term emotional challenges.
Key Benefits: Psychodynamic therapy provides long-term emotional insight by helping individuals identify unresolved conflicts and patterns of behavior that may be influencing their present relationships and decisions. Research suggests that the benefits of psychodynamic therapy extend beyond the duration of therapy, fostering self-reflection, emotional resilience, and an improved sense of well-being over time.
Mental wellness is deeply personal and ongoing, and the right therapeutic approach not only supports healing but also the maintenance and fortification of mental well-being. Whether you resonate with the structured approach of CBT, the mindfulness practices of DBT, the flexibility of ACT, or the deeper exploration of psychodynamic therapy, understanding these approaches is a powerful first step toward growth and resilient mental health, and to selecting which type of therapy may be most helpful to you.
At WellIntel, we believe that education is empowerment. Our expert educators offer evidence-based talks and immersive workshops on a range of mental health and wellness topics, equipping individuals and organizations with practical strategies and actionable insights to take a proactive and informed role in promoting and maintaining their well-being. Whether you're considering therapy for yourself or looking to foster a culture of well-being within your organization, our sessions provide the knowledge and tools needed to navigate and achieve these goals. From understanding the foundations of mental health to mastering stress and enhancing workplace wellness, our education services are tailored to meet your diverse needs! Explore our services to find the right fit for you or your team!
Written by:
Ethan Warchol, BSc., WellIntel Volunteer
References:
[1] 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, 427-440.
[2] Koerner, K. (2013). What must you know and do to get good outcomes with DBT?. Behavior Therapy, 44(4), 568-579.
[3] Öst, L. G. (2014). The efficacy of acceptance and commitment therapy: an updated systematic review and meta-analysis. Behaviour research and therapy, 61, 105-121.
[4] Shedler, J. (2010). The efficacy of psychodynamic psychotherapy. American psychologist, 65(2), 98.