How Do I Know Which Therapy Approach Is Right for Me? (A Cheat Sheet)

Internal Family Systems (IFS)

The "you're made up of different parts, and none of them are the enemy" therapy.

IFS holds that your head is made up of different parts: maybe a protector that jumps in with anger, a critic that never lets up, a younger part still carrying something from years ago. Underneath all of them is your "Self," the calm, grounded core that's always there even when the parts are loud. IFS helps that Self get to know what each part is trying to protect you from, so they can stand down and let your Self lead instead of running the show.

Good for: Inner conflict, feeling like you contradict yourself, trauma, and people who've done a fair amount of "why do I keep doing this" thinking already.

Good if you're looking for: ✅ self-reflection, ✅ a framework built around understanding yourself, not fixing yourself

Eye Movement Desensitization and Reprocessing (EMDR)

The "eye movement" one.

You focus on a distressing memory while doing a repetitive movement, like guided eye movements or tapping, which helps your brain finally process something that got stuck. You don't have to retell the whole story in detail, and there's little to no work outside of session, unlike a lot of other therapies.

Good for: PTSD and trauma, especially if you've talked about something a hundred times and it still feels just as loud.

Good if you're looking for: ✅ minimal homework, ✅ letting your brain do the work without narrating every detail out loud

Hypnotherapy

The "work with your subconscious while your thinking brain steps back" therapy.

Forget the stage shows and swinging pocket watches. All hypnosis is self-hypnosis, meaning your therapist guides you into a deeply relaxed, focused state, but you stay aware and in control the whole time. From there, you can work on old patterns, like habits or beliefs, without your thinking brain jumping in to overthink or argue with it.

Good for: Habits, phobias, performance anxiety, and pain management. It can also ease trauma-related anxiety and hypervigilance, usually alongside a trauma-focused approach like EMDR rather than on its own.

Good if you're looking for: ✅ minimal at-home homework, ✅ a more experiential, less talk-heavy session

Curious how this actually plays out in a real session? We asked a Shift Collab therapist to break it down: WTF Is Hypnotherapy (We Asked a Therapist).

Emotionally Focused Therapy (EFT)

The "let's get to what you're really trying to say" therapy.

EFT looks past the surface argument to the actual emotional need underneath it. Spoiler: it's rarely about the dishes.

Good for: Couples or families stuck in the same fight on repeat who want more closeness and connection.

Good if you're looking for: ✅ self-reflection, ✅ doing the work together with a partner or family member

Interpersonal Psychotherapy (IPT)

The "your relationships and your mood are connected" therapy.

IPT is short and structured, and it focuses on improving how you communicate and connect with others, plus building a solid support system around you.

Good for: Depression, grief, big relationship conflict, life transitions, or feeling isolated.

Good if you're looking for: ✅ clear structure, ✅ a shorter-term focus

Solution-Focused Brief Therapy (SFBT)

The "let's skip the deep dive and focus on what's next" therapy.

Instead of unpacking every detail of the problem, SFBT is about picturing what life looks like once the problem is handled and working backward from there. It's short and goal-focused, think weeks, not years.

Good for: Specific goals or challenges, especially for youth, families, or couples.

Good if you're looking for: ✅ quick, goal-focused wins, ✅ a shorter-term focus

You Don't Have to Get This Right on Your Own

If you finished this list and still aren't sure, that's normal, and it's not actually a problem you need to solve before booking. Tell your therapist what you're struggling with and what you've tried before, and let them draw on the approach, or blend of approaches, that fits.

If something on this list clicked, that's a great thing to bring up at your free Meet & Greet.

If you are in crisis, please call 988 to get immediate help 🤍