Deciding to try therapy is one step. Figuring out what kind of therapy you want can feel like an entirely separate challenge.
You may see terms such as CBT, DBT, EMDR, trauma-informed therapy and supportive therapy without knowing how they differ. The good news is that you do not need to choose the perfect approach before contacting a therapist. Understanding your preferences can simply help you ask better questions and find someone whose style feels comfortable.
Start With What You Want From Therapy
Before comparing therapy approaches, consider what you would most like to receive from your sessions.
Are you looking for practical strategies you can begin using immediately? Do you want to understand patterns that keep repeating? Are difficult past experiences still affecting your life? Are you hoping to improve communication or feel more secure in your relationships?
Your answers can provide a useful starting point.
CBT: Practical Tools and New Ways of Thinking
Cognitive behavioral therapy, commonly called CBT, focuses on the connections between thoughts, emotions and behaviors.
A CBT-informed therapist may help you identify unhelpful thought patterns, consider alternative perspectives and practice responding differently to stressful situations. Sessions may feel structured and goal-oriented, with strategies to use between appointments.
CBT may appeal to people who want practical tools for concerns such as anxiety, stress, low confidence, overthinking or difficult life transitions.
DBT-Informed Therapy: Managing Emotions and Relationships
Dialectical behavior therapy, or DBT, teaches skills related to emotional regulation, distress tolerance, mindfulness and relationships.
DBT-informed therapy may be useful if you frequently feel overwhelmed by your emotions, react impulsively during stressful moments or struggle to communicate your needs effectively. Your therapist may introduce specific skills while also helping you understand when and how to use them in daily life.
Not every therapist offering DBT-informed care provides a comprehensive DBT program, so it is appropriate to ask what their approach includes.
Supportive Therapy: Understanding Yourself and Your Patterns
Some people benefit most from having a consistent space to slow down, reflect and make sense of what they are experiencing.
Supportive therapy can help you explore emotions, relationships, past experiences and recurring patterns. Sessions may feel more conversational and flexible than highly structured therapy, although practical strategies can still be included.
This approach may fit someone who wants greater self-understanding or needs a private place to work through several connected concerns.
Trauma-Informed Therapy and EMDR
Trauma-informed therapy recognizes how overwhelming or painful experiences can continue to affect emotions, relationships, beliefs and physical reactions.
EMDR, which stands for Eye Movement Desensitization and Reprocessing, is a structured therapy approach designed to help people process distressing experiences. It may be considered when memories, triggers or beliefs connected to past events continue to interfere with daily life.
A trained therapist can help determine whether EMDR is appropriate and explain what preparation and treatment would involve. Trauma work should be collaborative and paced according to the client’s needs.
Relationship-Focused Therapy
Relationship concerns can be addressed through individual therapy or couples therapy.
Individual therapy may help you explore boundaries, attachment patterns, communication habits or repeated relationship experiences. Couples therapy allows both partners to work on concerns such as conflict, trust, emotional connection and communication together.
The right option depends on your goals and whether both partners are willing and able to participate.
Can Different Therapy Styles Be Combined?
Yes. Many therapists use an integrative approach rather than relying on only one method.
For example, a therapist might use supportive conversation to understand your experiences, CBT strategies to address unhelpful thinking and DBT-informed skills to improve emotional regulation. Trauma-focused treatment might be introduced later when you feel prepared.
Your needs may also change throughout therapy. The approach that helps you begin may not be the only approach used over time.
Does Virtual Therapy Limit Your Options?
Virtual therapy can still include structured exercises, supportive conversation, relationship work and many trauma-informed approaches.
For Florida residents, online therapy can make it easier to attend consistently without commuting or limiting the search to therapists located nearby. It may also provide more flexibility for people balancing work, caregiving, school or other responsibilities.
Before scheduling, confirm that the therapist offers the service you want virtually and that your location, privacy and technology will allow you to participate comfortably.
How Do I Choose a Therapist in Florida?
A therapist’s credentials and training matter, but the relationship you develop with them matters too.
Consider asking:
What concerns do you commonly work with?
How would you describe your therapy style?
Are your sessions structured or more conversational?
What approaches do you use?
Do you provide virtual therapy throughout Florida?
Do you accept my insurance or offer self-pay options?
What appointment times are currently available?
A consultation can help you determine whether the therapist’s personality, communication style and experience feel appropriate for you.
What If I Still Do Not Know What I Need?
That is completely normal. You do not need to understand every therapy model before reaching out.
Start by identifying what you hope will feel different in your life. A therapist can then help translate those goals into an individualized plan.
Virtual Therapy Throughout Florida
Lemon Therapy provides virtual individual and couples therapy for adults throughout Florida. Our therapists use approaches informed by CBT, DBT, trauma-informed care, EMDR and relationship-focused therapy based on each client’s needs and preferences.
We accept Aetna, Cigna/Evernorth and self-pay clients. Insurance eligibility and benefits are verified before services begin.
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