While this answer really varies person to person, the general rule of thumb is that if you feel like you would benefit from therapy…you will benefit from therapy. Of course there are some experiences (trauma, depression, severe anxiety, etc) that are often talked about as “needing therapy.” However, don’t let that discount your desire and impulse to seek out help. Anyone can benefit from therapy! Whether that is the reduction of negative symptoms, a return to a previous level of functioning, or learning how to be more healthy and flourish. If you think you might “need” therapy…go with it!
There are so many kinds (also called “modalities” or “theoretical orientations”) out there that it would be impossible to list them. Not to mention that more are being developed all the time. Still there are some kinds of therapy that have become consistent features in the field of psychology and are recommended for specific diagnoses or issues.
Psychodynamic
This is where it all began and it is still a well respected approach to therapy. The focus of psychodynamic therapy is really gaining insight into where the symptoms come from. This might involve understanding the family context you grew up in and how your internal world was shaped in order to function within it. It might also explore how you expect yourself, others, and the world to relate to you. Another common feature is to look for the internal experience that is being avoided and then to understand the ways that you try to avoid it (“defense mechanisms”). This avoidance or the defense mechanisms can often unintentionally produce the negative symptoms that you might be seeking therapy for. In psychodynamic therapy you look into the past to understand how it is impacting the present, so you can create change in the future. Introspective work like this is difficult, requires insight, and can sometimes feel unstructured. However, if you are looking for long-term change to long-term struggles psychodynamic therapy might be a good fit for you.
CBT
Cognitive Behavior Therapy is a staple of modern therapy. The theory asserts that the psychological issues we struggle with stem from the way the think about our experiences. Much of the work of therapy will be focused on your thoughts and thinking patterns. The therapist might challenge some of your thinking or ask you to provide evidence for what you believe about a certain situation. There can be more structured sessions and homework given between sessions. CBT is excellent for trying to reduce the intensity of specific symptoms or for responding to something that has come up recently. If you want to try and bring your anxiety down from a 9-7 or get over the fear you have of an upcoming trip you might consider CBT.
CBT has also