Decoding the Alphabet Soup of Therapeutic Approaches
- Abbey Person
- Sep 14
- 4 min read
If you’ve ever looked into therapy, you’ve probably run into an alphabet soup of terms– think CBT, EMDR, IFS, DBT–and wondered what on earth all this jargon means. We’re here to help decode the different therapeutic modalities you’ll likely come across in your search for a therapist in a more understandable way. We’ll call it our ✨Therapeutic Modality Pocket Dictionary✨.
So first…what is a “modality”?
A modality is simply a structured way of doing therapy. It’s the framework a therapist uses to understand and treat problems, guide the process, help you achieve your goals. You might also hear it called a therapy type, approach, or method.
Why so many?
Simply put, there are so many different modalities because humans are quite complex. Over time, researchers, therapists, and psychologists have developed new ways to help people. There’s no “right or wrong” or “good or bad” modality. All of these approaches listed have been researched and shown to be effective in different ways.
Most therapists these days are often considered “eclectic” or “integrative” meaning they pull from multiple modalities and aren’t tied to only one approach. There’s usually a guiding map or compass (a core theory) but the route we take to get to the destination doesn't always look the same! Think of all the ways you can get from Point A to Point B--you could drive or walk or bike or fly or sail--same idea with therapuetic modalties.
A caveat:
Because humans are complex, different people connect with different modalities. Sometimes it’s because of personality or simply how your brain works. While the type of therapy does matter, it’s only one piece of the puzzle…the most important factor is your connection with the therapist.
If you’re curious, we’ve shared more about that in past blogs where you can meet some of our therapists more personally! --> Everything You Can’t Learn About Me on Psychology Today
Therapeutic Modality Pocket Dictionary:
Below you’ll find a list of common therapeutic modalities/approaches and a simple explanation. Think of this as your ELI5 (Explain Like I’m 5) cheat sheet for therapy. 🙌 I’ll put stars next to the modalities we particularly prioritize and specialize in at Pollema.
ACT (Acceptance & Commitment Therapy)
Teaches you to accept what you can’t control, notice your thoughts without getting stuck, and take actions that match your values.
*Attachment-Based Therapy
Examines how early caregiver relationships shape how you connect with others today and helps build healthier bonds.
*CBT (Cognitive Behavioral Therapy)
Helps you notice unhelpful thoughts and habits, then practice healthier ways of thinking and acting.
DBT (Dialectical Behavior Therapy)
A mix of skills for managing big emotions: mindfulness, distress tolerance, and better communication.
EFT (Emotionally Focused Therapy)
A couples-based approach that focuses on strengthening bonds by uncovering and healing the emotions that drive disconnection.
*EMDR (Eye Movement Desensitization & Reprocessing)
Uses eye movements or tapping to help your brain process stuck or painful memories so they lose their power.
ERP (Exposure & Response Prevention)
A step-by-step approach (often for OCD) where you gently face your fears while resisting the urge to do compulsions.
*Existential Therapy
Explores big life questions on purpose, freedom, suffering, and helps you create meaning in the face of them.
Gestalt Therapy
Focuses on present-moment awareness--what you’re feeling, sensing, and experiencing right now in the therapy room.
Gottman Method
Research-based tools for couples: reducing conflict, increasing closeness, and strengthening friendship and trust.
*IFS (Internal Family Systems)
Explores your “inner parts” (like the critic, protector, or child self) and helps them work together under your calm, core self.
*Mindfulness-Based Therapy
Helps you stay grounded in the present moment with tools like breathing, body awareness, and acceptance.
MI (Motivational Interviewing)
A collaborative way of exploring your uncertainty about change, helping you tap into your own motivation.
Narrative Therapy
Sees your life as a story--you and the therapist work together to re-author the story so it feels more empowering.
*Psychodynamic Therapy
Looks at how past experiences and unconscious patterns affect your present thoughts, feelings, and relationships.
SFBT (Solution-Focused Brief Therapy)
Zeroes in on your goals and strengths (or what’s working) and builds small steps toward change.
*Somatic-Based Therapy
An approach that recognizes the strong mind-body connection. It helps people notice and work with physical sensations as a pathway to process emotions, reduce stress, and heal from trauma.
*Trauma-Informed Care
Not a single technique but a lens: therapy done with safety, choice, and awareness of how trauma affects the body and mind.
A couple of closing notes:
Believe it or not, even this is not an exhaustive list of every therapy modality out there--just some of the most popular.
The modalities with stars are the ones we draw from most often in our work. They’re our “bread and butter”--the approaches that most shape how we show up and support our clients. That said, we’re not limited to just the starred approaches. Each of our therapists here mix different approaches to meet you where they are and support you in the ways that work best for you.
Finally, this blog is only meant to be a brief overview to help you make sense of what you're reading in therapist bios. If you have questions about any of these approaches, don’t hesitate to reach out! We also hope to write more blogs soon diving deeper into some of our favorite modalities and why. 🙂
Curious about which therapist and their modalities might be the right fit for you? Check out our Our Team to learn more, or reach out with the contact form below!
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