Types of Therapy
Starting therapy can feel overwhelming - especially when you’re seeing terms like CBT, DBT, or EMDR and aren’t sure what they actually mean.
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The truth is, you don’t need to have this figured out before starting. Different types of therapy are designed to support different challenges, and the right approach depends on your goals, experiences, and what you’re hoping to change.
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At Impact Therapy Group, we offer virtual therapy across Ontario using evidence-based approaches tailored to you. Below is a breakdown of the types of therapy we use and how each one can help.
Integrative Therapy
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Seen more as a movement than a therapeutic approach, integrative therapy is an approach in which a therapist looks at their client as a whole - not as a diagnosis or series of symptoms - and creates an individualized plan that combines techniques from numerous therapeutic modalities. The integrative approach allows us to develop a more flexible and personalized treatment plan, as we can take into consideration each client's thoughts, beliefs, and experiences.
Attachment-Based Therapy​
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Attachment-based therapy focuses on how your early relationships have shaped the way you connect with others today. It is based on the idea that our patterns in relationships - such as trust, closeness, and emotional safety - are often rooted in our earliest attachment experiences.​
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Through this approach, individuals begin to understand how past relationships may be influencing present-day dynamics, including patterns of anxiety, avoidance, or difficulty feeling secure with others. By exploring these patterns within a safe and supportive therapeutic relationship, clients can begin to develop more secure ways of relating. Over time, this can lead to healthier relationships, improved emotional regulation, and a stronger sense of self.
Cognitive Behavioural Therapy (CBT)
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CBT is a practical and goal-oriented treatment that allows you to solve the problems that are coming up in the present. CBT is based on the concept that a person's thoughts, feelings, and behaviours affect each other.​
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Creating change using this therapeutic approach involves learning how your negative thoughts and emotions can lead to unhelpful actions and behaviours, which then go on to reinforce those initial distressing thoughts. By creating and practising new behaviours and thought patterns in and outside therapy sessions, individuals can gradually replace maladaptive patterns with more adaptive ones, leading to lasting positive change and improved mental well-being.
Dialectical Behaviour Therapy (DBT)
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Like cognitive behavioural therapy, DBT also seeks to understand patterns of behaviour, but it was specifically formed for those who feel particularly intense emotions. In addition to personal skills, DBT teaches its users how to improve their relationships.​
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DBT is very easy to follow, as it is a process that allows you to learn skills step by step. With worksheets and instructions you can work through and look back on, you can learn concepts with your therapist and, most importantly, integrate them into your daily life as you go. This structured approach enables individuals to develop practical strategies for managing intense emotions and improving their interpersonal relationships, empowering them to navigate life's challenges with greater resilience and effectiveness.
Exposure and Response Prevention Therapy (ERP)​
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ERP is a specialized form of cognitive behavioural therapy designed to help individuals confront fears and resist compulsive behaviours. It is particularly effective for treating obsessive-compulsive disorder (OCD) and anxiety-related conditions.
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Through ERP, individuals learn to gradually face anxiety-provoking situations or thoughts (exposure) without performing the usual rituals or avoidance behaviours (response prevention). Over time, this approach reduces the power of obsessions and compulsions, fostering resilience and a sense of control. By practicing these strategies both in and outside therapy sessions, clients can develop lasting skills to manage their anxiety and regain a fulfilling life.
Eye Movement Desensitization and Reprocessing (EMDR)​
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EMDR is a structured therapy designed to help people process distressing memories and reduce the emotional charge they carry. It works on the understanding that unprocessed memories can keep you stuck in patterns of fear, shame, or anxiety, long after the event has passed.​
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During EMDR sessions, guided eye movements or other forms of bilateral stimulation help the brain safely reprocess difficult experiences. This reduces their intensity while strengthening your ability to cope with present challenges. Over time, the memories lose their overwhelming impact, allowing you to respond to life from a place of calm rather than fear. This approach empowers individuals to release the hold of past events and build resilience, making space for healing, growth, and a more grounded sense of self.
Family-Based Treatment (FBT) for Disordered Eating
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FBT is a structured and collaborative approach used to support children and adolescents experiencing disordered eating. It is based on the idea that families can play a central role in helping their child or teen recover.​
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In this approach, caregivers are supported in taking an active role in helping their child return to regular eating patterns and reduce disordered behaviours, while the therapist provides guidance and structure throughout the process. As progress is made, control is gradually returned to the young person in a developmentally appropriate way. By involving the family system, FBT helps create a supportive environment that promotes recovery, strengthens relationships, and encourages long-term stability.
Gottman Method Couples Therapy
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The Gottman Method is a research-based approach to couples therapy. Drawing from decades of scientific research, this method emphasizes the importance of understanding the dynamics of healthy relationships and identifying specific behaviours and patterns that contribute to relationship success.
Using the Gottman Method, couples learn practical skills and strategies to enhance their connection and address areas of tension or disagreement. This approach recognizes that successful relationships are built on friendship, mutual respect, and shared goals. By implementing proven techniques and interventions, couples can cultivate a deeper understanding of each other, build trust, and create a solid foundation for long-term happiness and fulfillment in their relationship.
Internal Family Systems (IFS)​
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IFS is an insight-oriented therapy that helps individuals understand and work with the different “parts” of themselves. It is based on the idea that the mind is made up of multiple parts, each with its own thoughts, feelings, and roles, alongside a core self that is calm, compassionate, and capable of healing.​
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Through IFS, individuals learn to identify and connect with these different parts - such as those that protect, criticise, or carry emotional pain - without judgment. By building a relationship with these parts and understanding their roles, clients can begin to heal underlying wounds and reduce internal conflict. This process fosters greater self-compassion, emotional balance, and a more integrated sense of self.
Psychoanalytic Therapy​
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Psychoanalytic therapy is an insight-oriented approach that explores how unconscious thoughts and past experiences influence present-day emotions and behaviours. It is based on the idea that many of our current struggles are shaped by patterns that developed earlier in life.​
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Through this approach, individuals are encouraged to reflect on their thoughts, feelings, and relational patterns in a deeper way. By bringing unconscious processes into awareness, clients can begin to understand the root causes of their difficulties and how these patterns continue to show up in their lives. Over time, this insight can lead to meaningful and lasting change, greater self-understanding, and improved emotional well-being.
Solution-Focused Therapy
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Solution-focused therapy is a forward-thinking and action-oriented approach aimed at addressing present concerns and finding practical solutions. It operates under the premise that people possess the inherent strengths and resources necessary to achieve their goals and overcome challenges.
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In SFT, we dig into your strengths and successes, determining what's already working well in your life. Together, we brainstorm ways to build on these positives and tackle challenges head-on. By shifting the focus from problems to solutions, solution-focused therapy empowers clients to envision a future of possibilities and take active steps toward positive change.
Somatic Therapy​
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Somatic therapy is a body-based approach that focuses on the connection between the mind and body. It is based on the understanding that stress and trauma can be stored in the body, often showing up as tension, discomfort, or a sense of being “on edge.”​
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Through this approach, individuals learn to become more aware of physical sensations and how they relate to emotions and past experiences. By gently working with the body - through techniques such as grounding, breath awareness, and noticing sensations - clients can begin to release stored tension and regulate their nervous system. Over time, this can lead to a greater sense of calm, safety, and connection within oneself.
Trauma-Informed Therapy​
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Trauma-informed therapy is a compassionate and holistic approach that recognizes the widespread impact of trauma on an individual's life. It acknowledges the interconnectedness of trauma symptoms and behaviours while prioritizing safety, trust, and empowerment in the therapeutic relationship.
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Clients are encouraged to explore their experiences at their own pace, empowering them to regain a sense of control over their lives. By integrating trauma-sensitive techniques and interventions, trauma-informed therapy aims to foster healing, resilience, and growth, ultimately helping individuals reclaim their sense of agency and well-being in the aftermath of trauma.
Frequently Asked Questions
Q: How do I know which type of therapy is right for me?
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You don’t need to choose the “right” type of therapy before starting. Most people aren’t sure what approach they need - and that’s completely normal. Your therapist will guide you toward the approaches that best fit your goals, whether you’re looking for structured strategies, deeper emotional processing, or support with relationships.
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Q: Can therapy include more than one approach?
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Yes. Many therapists use an integrative approach, combining techniques from different therapeutic approaches to tailor treatment to you.
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Q: What types of therapy are used for couples?
Couples therapy often uses structured approaches like the Gottman Method, which focuses on communication, conflict resolution, and rebuilding connection. The specific approach depends on your relationship dynamics and goals.​​​
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Q: What type of therapy is best for anxiety?
There isn’t one single “best” therapy for anxiety, as it depends on your specific symptoms and preferences. Approaches like cognitive behavioural therapy and exposure and response prevention are commonly used, but many people benefit from a combination of methods. Your therapist will help guide you toward what would be most helpful for you.
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Q: What types of therapy are used for trauma?
Trauma can be treated using several approaches, depending on your experiences and what feels manageable for you. EMDR therapy and trauma-informed therapy are commonly used, but therapy is often tailored using a combination of approaches to support safe and effective processing.
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Q: What types of therapy are used for ADHD?
There isn’t one single “best” therapy for ADHD, as it depends on your specific challenges, strengths, and goals. Approaches like cognitive behavioural therapy and solution-focused therapy are commonly used to support focus, organization, and emotional regulation. Many people benefit from a combination of strategies tailored to how ADHD shows up in their daily life.
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Q: What types of therapy are used for disordered eating?
There isn’t one single approach that works for everyone, as disordered eating is shaped by your experiences, emotions, and environment. Therapy may include approaches like somatic therapy, family-based treatment, and emotion-focused therapy. The goal is to tailor support in a way that feels safe, relevant, and sustainable for you.