Therapy Tapas: A Menu of Types of Therapy Approaches
- Jessica Miller
- Sep 27, 2024
- 9 min read
Updated: Dec 19, 2024
Feed your mind with an exploration of therapeutic styles—because who says your brain can’t have a taste of everything?
No one knows what therapy approaches are, but therapists and therapy directories insist on putting them everywhere! When you’re looking for a therapist you actually want to understand wtf they're talking about so you can pick a great therapist!
Read below to wade through the boring jargon of 'theories of counseling and psychotherapy' and feel confident about picking a therapist.
If you want to choose a therapy approach solely based on food (roll that fucking dice!) just read the pictures!
Therapy Treatment Approaches
This information can seem useless and mind-numbing when you see it. It really can help you when you're friend recommends that you find an XYZ type therapist, because you'll actually know what they meant and if the approach is a fit for you.
Examples of what you may see listed for a therapist ↓
What does theory mean?!
All the psychotherapy theories/approaches came from someone within the field who decided to apply their theory to therapy sessions. It may have been based on research, observations, other beliefs, or stemmed/branched off from other theories. It's confusing sometimes to even therapists.
Phrases that get thrown around:
'My Approach': Really, this is the way someone decides to practice therapy. Think of it like being an artist...there are many ways to create artwork.
'I use this modality': this is the approach/way, techniques or processes that happen in therapy (this can be a theory used, a tool used, or the order a therapist does things in therapy)
'I practice with this theory': a framework that helps a therapist understand a client's thoughts, feelings, and behaviors (ex: Psychodynamic theory looks at subconscious mommy/daddy issues)
'I provide these types of therapy': could be theory used (ex: CBT, EMDR) or the treatment unit (meaning: individual, group, family, couples). It can also be based on the modality used like a tool, intervention or technique (ex: bilateral stimulation, empty chair, detriangulation)
RELATED: Don't know how to find a therapist...click HERE for more info!
Get a Taste of Counselling Theories/Approaches
Food version vs. real theory
Psychodynamic therapy is like a deviled egg with a twist. While the base may look familiar, it’s the rich, truffle-infused center that provides the depth and intrigue. Just as deviled eggs surprise you with their flavor, psychodynamic therapy invites you to uncover hidden layers of your unconscious. It’s a deep dive into your past, exploring unresolved conflicts and childhood experiences to understand how they shape your present behavior and relationships. One bite, and you’ll be amazed by the complexities beneath the surface.
What is psychodynamic theory really?
Therapists will look at early unresolved issues that are impacting your current life. Yes, this is the theory that looks at mommy/daddy issues from your caregivers. Essentially, we develop attachments when we are little that play out in adulthood. This theory looks at how we unconsciously developed tools to protect ourselves and still use those tools ineffectively as adults. In therapy you’ll be asked to look at how the past impacted you.
Like the humble bell pepper, Cognitive Behavioral Therapy (CBT) is simple yet satisfying. It’s all about recognizing and "stuffing" negative thoughts with healthier, more productive ones. Just as you stuff a pepper with ingredients to create something delicious and wholesome, CBT helps you fill your mind with positive thoughts, making your emotional landscape more balanced. It’s a well-rounded and structured approach.
What's cognitive behavioral therapy?
We all have unhelpful thought patterns. CBT helps you understand how your thoughts, feelings, and behaviors are connected, allowing you to change these patterns to better cope with life. The therapy is very structured and educational, teaching you to track your negative thoughts and develop skills like coping strategies, anxiety management, and communication. You'll have homework to reinforce what you learned in session. This type of therapy will be less venting about your week and more educational/skill set based.
Client-centered therapy, also known as person-centered therapy, is fresh, real, and authentic—like a perfect bruschetta. With its simple ingredients, this therapy focuses on being present and allowing your true self to shine, without judgment or pretension. In the same way a ripe tomato on crispy toast is about quality and purity, this approach encourages a non-judgmental, empathetic space for you to explore your feelings and experiences. It’s all about honoring the "real you" and fostering personal growth through unconditional positive regard.
What is client/person centered counseling?
This is where the therapist holds the beliefs that their client has the ability of doing what’s necessary to grow. The therapist is genuine, accepts/supports their client no matter what the person says/does, and shows empathy. They think of how to help client accept themselves and reach their fullest potential.
Family Systems Therapy is a social, rich, and diverse experience—much like a charcuterie platter. Just as each element on the board brings its own unique flavor, this approach acknowledges that each family member plays an integral role in shaping the family dynamic. By examining how family members interact and influence each other, Family Systems Therapy helps identify patterns that may be impacting your relationships. Together, all the elements form a fuller, more cohesive understanding of how you function as part of a family.
Understanding family systems therapy theory
Instead of looking at individuals as the problem, this approach looks at how the entire family contributes to the problem.
Ex: your angry teenager isn’t the problem...it’s the things happening within the
family that are creating anger in your teen.
The system (family) responds in the roles everyone is assigned.
Ex: parent yells, other parent soothes, someone cracks jokes, another tries to fix
Change is hard for the system (family) because it’s easier to stay the same than fix the problem. In therapy the rules, roles, and beliefs of the family are explored to bring balance back. This can be applied to individuals and families.
If you're looking for efficiency and immediate progress, Solution-Focused Therapy is like a bite-sized sushi roll—quick, satisfying, and actionable. Rather than focusing on past struggles, this approach emphasizes finding solutions to current challenges. Just like sushi, which can be eaten in a single bite, Solution-Focused Therapy provides you with practical strategies to tackle obstacles and move forward. The emphasis is on building solutions, one small step at a time, so you can continue progressing toward your goals.
What's solution focused therapy?
Helps clients find solutions to their problems through the use of asking questions. It does not focus on trying to find the cause or origins of the problem. It is shorter-term therapy where clients find their strengths and resources they can use to solve their problem.
Narrative Therapy empowers you to reshape your story—just like making your own mini pizza. You choose the toppings, deciding what ingredients (experiences) you want to include, and each bite represents a new way to understand personal narrative. The beauty of Narrative Therapy is that it gives you the creative freedom to find what works and re-imagine your future. Whether you add extra cheese or spicy toppings, you have the ability to craft a life that serves you, your needs, and your values.
Looking at narrative therapy?
Growth happens by separating the person from the problem. Ex: My anxiety (connects to problem) vs. The anxiety (disconnects the problem from the person). The goal is to create a new story that shows off your skills and strengths. Usually, the stories we tell ourselves need to be taken apart and looked at in new healthy ways. This theory does that.
DBT is all about finding balance, much like sweet and savory fruit and cheese skewers. Life is full of big feelings - sometimes, we feel one way, and other times, we feel completely different. DBT teaches you how to navigate these opposites by integrating acceptance and change. Just as the sweet and savory flavors complement each other, DBT helps you manage intense emotions, improve relationships, and cultivate mindfulness. It’s about finding harmony within life’s inherent contradictions.
The real real on dialectical behavior therapy (DBT)
This therapy is structured on skill building, tolerating uncomfortable feelings, emotional regulation, and building problem-solving skills to improve relationships. Usually, this approach is used for people who experience emotions too intensely. It is meant to help teach important skills, accepting uncomfortable thoughts, and finding deeper meaning of life.
Gestalt therapy is about being present and in the moment, much like enjoying an trio of tapenades. Each tapenade offers bold flavors that demand to be tasted now. Gestalt focuses on awareness, encouraging you to experience your thoughts, feelings, and behaviors in the "here and now," without dwelling on the past or future. It’s a sensory journey—just like the immediate impact of a bold, zesty tapenade—that allows you to live more fully in the present moment.
What are the Gestalt theory basics?
Here therapists help clients focus on the here and now. The goal is for clients to be aware of their actions, understand how/when they do them, find ways to change, and also learn to accept and value themselves. In additional, Gestalt looks at having clients experience their feelings (how they react to them, what their body feels like) on top of talking about them.
Trauma-Informed Therapy is like a creaming, comforting bowl of soup -nourishing, safe, and gentle. This approach takes into account the impact of past trauma and strives to provide a safe, empathetic space to heal. Just as soup can soothe and comfort, trauma-informed therapy helps you rebuild your sense of safety and security. The process is gradual, nurturing, and deeply caring, ensuring that you feel supported every step of the way.
Trauma-informed care 101
This, while not a theory itself, is an approach where a therapist has the view that trauma (or difficult thing(s) that happened to someone in the past) is impacting their day-to-day, mood, feelings, and behaviors.
There tends to be a deeper understanding that the body is also involved in how people think and react to a whole bunch of situations and thoughts. I have clients who logically know they are in a safe place, but their body doesn't know, so they still panic. To me as a trauma informed therapist this is natural and normal because the clients nervous system is trying to keep the client safe due to something bad that wasn't safe that happened to the client.
LGBTQIA+ Informed Therapy is inclusive and non-judgemental to the diversity and richness of human identity. A taco sampler with all kinds of combos, fillings and flavors representss different aspects of one's uniqueness and experience. This therapy embraces the full spectrum of gender, sexual orientation, and personal journey. LGBTQIA+ therapy affirms your ideas of self and offers a safe, empowering space to explore your journey - much like the zero judgement vibe when you want to eat 12 different types of tacos in one sitting.
What is LGBTQIA+ Informed Therapy?
This is an informed approach where a therapist knows a much greater in-depth knowledge to the LGBTQIA+ community. There are unique challenges and experiences that those within the community have, including issues related to identity, discrimination, trauma, relationships, and self-acceptance. If this is actively what you're seeking therapy for, ask about a potential therapist's work with clients in the community.
Cultural Competency in therapy is about understanding and respecting diverse backgrounds, and it’s a lot like enjoying a tapas sampler from around the world. Each dish represents a unique culture, offering different flavors and perspectives. This approach ensures that therapy is inclusive, taking into account the influence of cultural, ethnic, and social factors in your life. Just as a global tapas menu allows you to explore a variety of culinary traditions, cultural competency of a therapist helps you navigate the complexities of identity and culture with sensitivity and respect.
What about cultural competency?
A lot of clients chose a therapist based on cultural awareness. Therapists should be trained (at least in California) to be aware of the diverse and varied impact that culture, ethnicity, and race play in client's lives. If this is important to you ask your therapist questions about how they include cultural competency into their work with clients.
Do types of therapy approaches matter?
Theory helps therapists in their understanding of clients, BUT research shows that, in general, the type of theory/approach used with a client is not more effective than another (1). Though, personal belief, therapists should be using approaches that fit the client.
The biggest indicator of success in therapy, based on research (2), is if a client likes their therapist and believes that the therapist can help them. That’s it.
Quick tips to finding a therapist (with theory/approach in mind)
When you’re looking for a therapist ask if there is a PRIMARY theory that a therapist uses. If a therapist only uses CBT, then understand it is structured and homework based therapy. If that isn’t for you, then find someone else.
Most therapists incorporate many theories to help growth and change in a client. Forcing a client into a theory (ex: a communication skill building theory when someone needs a trauma theory) doesn’t help a client.
If you need a specific type of therapy, like DBT, but a therapist's profile has a TON of approaches listed...make sure to ask how they use DBT. They may have some basic knowledge of the approach, but don't have all the training to make it as effective.
If you don't get what a therapist means by their approach, ask them for basic info. We as therapists really make it harder for people by throwing around big words that you have to scratch your head to understand. It's dumb.
If you read anything: Research your therapists. If they are stating they use theory/approach in sessions, make sure you know what that means to them, so you can tell if that will fit YOUR needs as a client. And, go eat some fucking delish tapas!
About the author: Jessica Miller is a licensed therapist in the state of California. Her background is in domestic violence, self-esteem, anxiety, trauma, and somatic experiencing. She believes that life is messy and sometimes we need someone to understand that we don't know wtf we're doing.
(1) Wampold, B. E., & Imel, Z. E. (2015). The great psychotherapy debate: The evidence for what makes psychotherapy work (2nd ed.). Routledge/Taylor & Francis Group.
(2) Wampold, B. (n.d.). QUALITIES AND ACTIONS OF EFFECTIVE THERAPISTS. American Psychological Association Education Directorate.
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