What Type of Therapy Is Right for Me?
Finding a therapist is one step. Finding the right type of therapy can be another.
At Brazen Therapy, we believe therapy should be personalized to you—not the other way around. Our therapists use a variety of evidence-based therapy approaches and techniques based on your goals, experiences, needs, and preferences.
You may be familiar with traditional talk therapy, but therapy can involve much more than simply talking about what's happening in your life. Depending on your needs, therapy may include practical coping skills, mindfulness, body-based techniques, trauma processing, exploring thought patterns, or understanding different parts of yourself.
You don't need to know what type of therapy you need before getting started. Your therapist can help you determine which approach or combination of approaches may be the best fit for you.
What Types of Therapy Does Brazen Therapy Offer?
Our therapists use a variety of therapeutic approaches. Your therapist may use one primary approach or incorporate techniques from several approaches depending on your needs.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is a structured therapy approach often used to help people process traumatic or distressing experiences. It uses bilateral stimulation, such as guided eye movements or alternating sounds, to help reduce the emotional intensity associated with difficult memories.
EMDR may be helpful for trauma, PTSD, anxiety, distressing memories, and other experiences that continue to affect you in the present.
Interested in learning more?
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Dialectical Behavior Therapy (DBT)
DBT focuses on practical skills for managing intense emotions, navigating relationships, tolerating difficult situations, and staying grounded in the present.
DBT includes skills related to mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. These skills can be helpful for a variety of concerns, including anxiety, emotional overwhelm, relationship difficulties, and difficulty managing strong emotions.
Interested in learning more?
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Somatic & Body-Oriented Therapy
Somatic approaches recognize that emotional experiences can affect the body and that stress and trauma can show up physically.
Therapy may include learning to notice physical sensations, recognize signs of stress or activation, practice grounding, and develop ways to help your body feel more regulated and safe.
Somatic techniques may be especially helpful if you experience physical tension, restlessness, feeling disconnected from your body, or difficulty putting your experiences into words.
Interested in learning more?
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Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) helps you develop a different relationship with difficult thoughts and emotions.
Rather than trying to eliminate every uncomfortable feeling, ACT focuses on accepting what you cannot control while taking meaningful action toward the life and relationships you value.
ACT can be helpful for anxiety, depression, stress, life transitions, and other concerns that make it difficult to move forward.
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Internal Family Systems (IFS)
Internal Family Systems, often called IFS, explores the different parts of ourselves that may show up in different situations.
For example, one part of you may want to avoid conflict while another wants to speak up. Another part may be highly self-critical while also trying to protect you from being hurt.
IFS can help you better understand these different parts with curiosity and compassion rather than judging yourself for having conflicting thoughts, emotions, or reactions.
Solution-Focused Brief Therapy (SFBT)
Solution-Focused Brief Therapy focuses on the changes you want to make rather than spending all of your time focused on what's wrong.
Your therapist may help you identify your strengths, recognize what is already working, and develop practical steps toward your goals.
SFBT can be helpful when you want to focus on specific concerns, build on your existing strengths, and create meaningful changes in your everyday life.
Narrative Therapy
Narrative Therapy explores the stories we develop about ourselves and our experiences.
Difficult experiences can sometimes lead us to believe things like, "I'm not good enough," "I'm always the problem," or "This is just who I am." Narrative Therapy helps you examine those stories and consider different ways of understanding yourself and your experiences.
The goal is not to ignore difficult experiences, but to create a more balanced and empowering story about your life.
Mindfulness-Based Approaches
Mindfulness involves intentionally paying attention to the present moment with curiosity and without judgment.
In therapy, mindfulness may include breathing exercises, grounding techniques, body awareness, meditation, or learning to notice thoughts and emotions without immediately reacting to them.
Mindfulness-based techniques can be helpful for stress, anxiety, emotional regulation, and feeling overwhelmed.
Do I Need to Choose One Type of Therapy?
No.
You don't need to decide which therapeutic approach is right for you before beginning therapy. Your therapist will consider your concerns, goals, experiences, and preferences when determining which approaches may be helpful.
Your therapist may also use techniques from multiple approaches during treatment. Therapy isn't one-size-fits-all, and the approach that works for one person may not be the same approach that works for someone else.
Can Therapy Techniques Be Adapted for Children, Teens, and Adults?
Yes. Therapeutic approaches can often be adapted based on a person's age, developmental needs, communication style, and preferences.
For children and teens, therapy may incorporate age-appropriate activities, creative expression, play, mindfulness, coping skills, or family involvement. Adults may benefit from a combination of conversation, practical skills, trauma-focused approaches, and other therapeutic techniques.
Your therapist will work with you to determine what feels appropriate and useful.
How Do I Know Which Type of Therapy Is Right for Me?
You don't have to figure it out on your own.
The most important starting point is understanding what you're experiencing and what you want help with. Your therapist can then help determine which approaches may best support your goals.
Whether you're looking for support with anxiety, depression, trauma, ADHD, neurodivergence, emotional regulation, relationships, grief, or a major life transition, there may be several therapeutic approaches that could be helpful.
Looking for a Therapist in Phoenix or Across Arizona?
Brazen Therapy offers therapy for children, teens, adults, couples, and families in Phoenix and throughout Arizona through secure telehealth, with therapists using a variety of therapeutic approaches.
If you're unsure what type of therapy you need, that's okay. Start by exploring our Meet the Team page to learn more about our therapists, their specialties, and their approach to therapy. You can read each provider's bio and schedule with the therapist you feel connected to or believe may be a good fit for your needs.