What Can Therapy Entail? Exploring Different Therapeutic Approaches

Originally posted in 2022 by Mind Meld Psychotherapy (MMP) | Updated and reposted by OSO Wellness

Many people considering therapy wonder: What will it actually involve? The answer depends on your unique goals, background, and emotional needs—but there are several well-established therapeutic approaches that clinicians use to support healing, growth, and self-understanding.

At OSO Wellness, our clinicians are trained in a variety of techniques and will work with you to develop an approach tailored to you. Below are some of the more common forms of therapy you may have heard about or encountered during your mental health journey.

Cognitive Behavioral Therapy (CBT)

CBT focuses on identifying and reshaping unhelpful thoughts and behaviors. The idea is that the way we think about ourselves, others, and the world affects how we feel and act. A therapist works collaboratively with you to identify patterns and learn new, more adaptive thoughts and behaviors that reduce distress.

Dialectical Behavioral Therapy (DBT)

DBT incorporates many CBT tools but adds an emphasis on emotional regulation, mindfulness, and distress tolerance. DBT is especially helpful for those struggling with intense emotions, impulsivity, or relationship challenges. It teaches you how to accept your current reality while building skills to cope more effectively with painful emotions.

Narrative Therapy

In narrative therapy, you are invited to re-author your life story. The process positions you as the expert in your own life, helping you recognize your strengths and separate your identity from the problems you're facing. This approach can be empowering, particularly for those who have felt marginalized or overwhelmed by past experiences.

Psychodynamic Therapy

Psychodynamic therapy is grounded in the idea that understanding your inner world and unconscious processes can lead to meaningful change. You explore thoughts, memories, and feelings in a free-flowing, reflective environment to uncover how past experiences shape current patterns of behavior, emotion, and relationships.

Strategic Therapy

Rooted in systems theory and communication, strategic therapy focuses on identifying what solutions you've already tried—and why they may not have worked. Together, the clinician and client examine relational dynamics and communication patterns to break through stuck points and create new strategies.

Acceptance and Commitment Therapy (ACT)

ACT encourages you to stop struggling with or avoiding painful feelings. Instead, you learn to accept uncomfortable emotions, connect with your values, and commit to behavior changes that lead to a more meaningful life. This approach can be especially powerful for those dealing with chronic stress, trauma, or existential challenges.

Finding What Works for You

Therapy is not one-size-fits-all, and just because one modality didn’t work in the past doesn’t mean another can’t help now. At OSO Wellness, our clinicians are trained across multiple modalities and may combine techniques to best support your unique goals and experiences.

Whether you're seeking structure, insight, emotional processing, or behavior change, we'll work with you to find a path forward.

📌 Disclaimer: This post is for educational purposes only and does not substitute for personalized clinical treatment. For therapy tailored to your needs, contact a licensed mental health provider.