CBT, DBT, EMDR? Find the Right Modality for You

CBT, DBT, and EMDR are three of the most common evidence-based therapy approaches, each with different strengths. The best choice depends on your goals, preferences, and experiences. Therapy isn’t one-size-fits-all. There are many types of therapy, and the differences matter. The type of therapy used can shape how sessions feel, how progress unfolds, and what tools you take with you.

Let’s break down three of the most common therapy types, and help you figure out which one might be right for you.

What Is CBT?

CBT (Cognitive Behavioral Therapy) is a structured, short-term type of therapy that, at its core, teaches you how to recognize unhelpful thoughts and shift the behaviors they influence. It’s grounded in the principle that your thoughts, feelings, and behaviors are interconnected, and that changing one can influence the other two.

CBT is most commonly used for anxiety, depression, negative thought spirals (or rumination), and people who are goal-oriented

What Is DBT?

DBT (Dialectical Behavior Therapy) is a skills-based approach that combines CBT with mindfulness, skills, and emotional regulation. It’s especially helpful for intense emotions, relationship struggles, and identity work.

Two core skills in DBT are distress tolerance, learning to get through painful moments without making things worse, and radical acceptance, fully acknowledging reality as it is, even when it’s difficult, so you can move forward instead of staying stuck. 

DBT is best for: emotional dysregulation, Borderline Personality Disorder (BPD), and trauma survivors. It also works really well for teens and young adults.

What Is EMDR?

EMDR (Eye Movement Desensitization and Reprocessing) is a specialized trauma therapy that helps reprocess painful memories using bilateral stimulation (like guided eye movements). This therapy type has been shown to reduce the intensity of flashbacks, and create new pathways for healing.

EMDR is best for: Post-traumatic Stress Disorder, survivors of trauma or abuse, people struggling with intrusive thoughts or memories.

Quiz Yourself (Quick Style)

1. Do you want structured tools to challenge your automatic, negative thoughts? → Try CBT
2. Do you feel emotions intensely and want to manage them better? → DBT might help
3. Do you have trauma you haven’t processed? → Look into EMDR
4. Not sure? → Start with a generalist and explore together

Can You Mix and Match?

Yes! Many therapists integrate multiple therapy types into their practice. Therapists don’t just choose which therapy types they want to use, they receive training on specific types of therapy and then incorporate those into their practice. 

There are certain modalities that are recommended for specific diagnoses. Generally, EMDR is used for trauma and memory reprocessing, DBT is used for emotional dysregulation and BPD, and CBT is used for anxiety, depression, and negative thought spirals. 

Therapy isn’t one-size-fits-all; blending these therapy types creates a customized approach for each client. What matters most is finding the mix that works best for you, supported by a therapist you feel comfortable working with.

How Spring Health Can Help

You don’t have to figure out the “right” therapy style on your own. Your therapist will help guide the process and use the type that fits your challenges best.  Our therapists are experts in CBT, DBT, and EMDR. If you’re not sure which is most helpful, we can  help match you to a provider with the right training and style for you.