What Do All These Acronyms Mean?
Your quick rundown of CBT, DBT, EMDR, and other common therapy types
Looking for a therapist is hard enough. Then you start scrolling through profiles and are hit with a slew of acronyms—CBT, DBT. EMDR, ERP—and suddenly, you’re overhwhelmed. What does all of this mean? And does it even matter?
To help you decode some of the most common types of therapy, here’s a quick cheat sheet:
CBT (Cognitive Behavioral Therapy)
What it is: CBT focuses on how your thoughts shape your feelings and behaviors. A CBT therapist helps you spot unhelpful thought patterns and challenge them, so they have less power over you.
Your therapist might say: “Let’s challenge that thought. Is it really true that you’re failing at everything?”
Helpful for: Anxiety, depression, low self-esteem, stress
You might not like it if: You’re already in your head or want to explore the deeper “why” behind your patterns.
DBT (Dialectical Behavior Therapy)
What it is: DBT teaches tools for staying present instead of getting lost in the past or future, handling intense emotions, and improving your relationships. It was originally designed for people with intense emotions, but it’s actually helpful for most people.
Your therapist might teach: How to stay grounded when overwhelmed, speak up for your needs without shutting down or exploding, and get through tough moments without making things worse.
Helpful for: Feeling out of control, relationship struggles, borderline personality disorder, anxiety, self-harm
You might not like it if: You prefer an unstructured, more “chill” approach. Some DBT therapists use structured homework and worksheets, while others use DBT as a framework—so just ask.
EMDR (Eye Movement Desensitization and Reprocessing)
What it is: EMDR is a trauma-focused therapy that helps your brain process stuck or overwhelming memories. It uses bilateral stimulation (like side-to-side eye movements, tapping, or sounds) to help your nervous system heal—without needing to talk through every detail of what happened.
Helpful for: Trauma, PTSD, negative core beliefs (like “I’m not good enough”)
Your therapist might: Guide you through a past memory while you follow their hand or a light moving back and forth.
You might not like it if: You prefer to talk things through or are looking for a more traditional approach to therapy.
ERP (Exposure and Response Prevention)
What it is: ERP is the gold-standard treatment for OCD. It involves facing the thoughts or situations that trigger anxiety without doing the usual compulsions or rituals. Over time, your brain learns you’re safe—even without performing the compulsion. For example, if you fear germs and usually wash your hands repeatedly, ERP might have you touch a doorknob (exposure) and then resist washing your hands immediately (response prevention). With practice, your anxiety eases and the urge to wash decreases.
Your therapist might say: “Let’s sit with this uncomfortable feeling and not try to solve it.”
Helpful for: OCD, phobias, health anxiety
You might not like it if: You’re not ready to tolerate discomfort—but a good ERP therapist will always go at your pace.
IFS (Internal Family Systems)
What it is: Think of your mind like a family of different voices or parts—some critical, scared, or protective. IFS helps you notice these parts, understand what they’re feeling or trying to do, and integrate them into your true sense of Self. You learn to lead from a calm, wise core self instead of letting any one part hijack.
Helpful for: Trauma, self-criticism, inner conflict, feeling stuck
Your therapist might say: “Let’s notice that part of you that’s feeling scared. What is it trying to protect you from?”
You might not like it if: Exploring your “parts” or “inner child” feels too abstract or “therapist-y.” You also might not like it if you prefer therapy with more concrete tools or a shorter-term focus.
So…Which Therapy Modality Is Best?
The truth is, there’s no one correct answer. All of the approaches above have solid research behind them and can be incredibly helpful.
But what research consistently shows is that the most important factor in therapy isn’t the modality. It’s the therapeutic alliance—a clinical term for the quality of your relationship with your therapist.
Ask yourself:
Do I feel understood?
Do I feel safe and not judged?
Do I feel appropriately challenged?
Do I feel like I’m moving toward my goals?
So—to be a little “therapisty” about it—I can’t answer this for you. Not because I don’t want to, but because therapy isn’t about finding the right method, it’s about finding the right fit.
Modalities matter, especially when it comes to treating specific concerns. But don’t underestimate the power of working with someone you genuinely like and trust.
