What Kind of Therapy Is This, Anyway? A Guided Tour of 66 Approaches

If you've ever searched for a therapist, you've probably run into alphabet soup: CBT, DBT, EMDR, IFS, ACT. Each abbreviation points to a distinct theory about why people struggle and what helps them. Psychotherapy isn't one thing. Over roughly the last 150 years, clinicians and researchers have developed dozens of theories and methods, and therapists draw on them in very different ways. At the time of writing this article, Psychology Today's therapist directory offers 66 "Types of Therapy" as search filters.

Some clients arrive wanting something specific. They've read about EMDR, or a friend swears by CBT. Far more often, people aren't sure. They know they're anxious, grieving, or stuck, and they want to feel better. The name of the method matters less to them than whether the person across the room is helping, and that's a reasonable place to start. Research consistently finds that the working relationship between therapist and client matters a great deal, whatever the method.

There's a quieter reality too: therapists don't always tell clients which approach they're using. Some blend methods and never think of them as separate. Some trained in one tradition and have drifted. Some never get around to naming it, and clients never think to ask. None of this is necessarily a problem. But it means many people spend months in therapy unable to say what kind they're receiving, or why the therapist keeps asking them to do a particular thing. Knowing the landscape makes it easier to ask good questions and to tell whether what's happening in the room fits what you're looking for.

Meet Jordan

To make this tour concrete, imagine a hypothetical client named Jordan. Jordan is 34, works a demanding job, and has felt on edge for months: a tight chest before meetings, a racing mind at 3 a.m., dread on Sunday nights, and a habit of cancelling plans. Jordan has never been to therapy and walks into the first appointment saying, "I think I have anxiety."

For each approach below, imagine Jordan sitting with a therapist who works that way. A few caveats:

• Real therapists blend. No one practices exactly like the textbook.

• Not every entry is a method for treating adult anxiety. Some are formats, populations, or professional practices, and those entries say so.

• The descriptions are typical, not promises. The strength of evidence varies widely across these approaches, and I flag where it's notably thin.

  
  

A note on the timeline: the approaches are ordered by when they were developed or formally introduced. Many have roots in earlier eras, and several are umbrella terms rather than single schools. I've placed each around when it became a recognizably named approach. Dates are approximate.

Before 1930: The Founding Era

Hypnotherapy (1840s, with roots in the 1770s)

Hypnotherapy uses focused attention and guided relaxation to make people more open to suggestion and imagery. The Scottish surgeon James Braid coined "hypnotism" in the 1840s, building on earlier mesmerism. The psychiatrist Milton Erickson later shaped its modern clinical form.

Jordan would be guided into a deeply relaxed state, eyes closed and breathing slowing, while the therapist describes calming imagery and offers suggestions about staying steady in stressful moments. Jordan stays aware and in control throughout and may learn self-hypnosis for home practice. Research suggests it can help some people with anxiety, usually as an add-on to other treatment.

Psychoanalytic (1890s)

Sigmund Freud's approach, which began with his work with Josef Breuer in the 1890s, holds that much distress comes from unconscious conflicts and early experiences we defend against without realizing it. Classic psychoanalysis is intensive, with sessions several times a week, often for years.

Jordan might lie on a couch or sit, invited to say whatever comes to mind while the analyst listens and occasionally interprets. Anxiety would be treated as a signal of something deeper, perhaps an old fear connected to authority or approval. Early sessions might focus on childhood and dreams more than on Monday's meeting. Relief tends to come slowly, through insight.

Forensic Psychology (early 1900s)

Forensic psychology applies psychological science to legal questions. Hugo Munsterberg's 1908 book On the Witness Stand is often cited as an early landmark. It is a field of application rather than a treatment method, though some forensic clinicians provide therapy in court-ordered or correctional settings.

Jordan would meet a forensic psychologist only if the anxiety were tied to a legal matter, such as a custody dispute or injury claim. The visit would resemble an assessment: interviews, questionnaires, perhaps testing. The goal is to answer a legal question, not to treat anxiety. The report typically goes to a court or attorney, so confidentiality works differently than in ordinary therapy.

Adlerian (1911)

Alfred Adler broke from Freud's circle in 1911 to develop "Individual Psychology," which sees people as social beings striving for belonging and significance. Adlerians look at family background, early memories, and the "lifestyle" beliefs we form as children, and they emphasize encouragement.

Jordan's therapist might ask about family life, birth order, and earliest memories, then look for the private rules beneath the worry, such as "I only belong if I'm flawless." The tone is collaborative and encouraging, with practical goals and "acting as if" experiments, and attention to Jordan's relationships and sense of connection.

Jungian (1913)

Carl Jung broke with Freud around 1913 and developed analytical psychology. It holds that the psyche includes both a personal unconscious and a "collective" layer of shared symbols, or archetypes. Dreams, imagery, and creative expression are seen as messages from the unconscious, and the long-term aim is "individuation," becoming more whole.

Jordan might spend sessions on dreams, recurring images, or journaling. Anxiety would be explored as a message, perhaps about a neglected part of the self or the strain between a polished work persona and everything it leaves out. Expect a reflective, unhurried process with little in the way of symptom-management skills.

Play Therapy (1919 through the 1920s)

Play therapy began with early child analysts such as Hermine Hug-Hellmuth (1919), Anna Freud, and Melanie Klein. They recognized that children express their inner worlds through play more readily than through words. Virginia Axline developed a non-directive version in the 1940s.

Jordan, as an adult, is unlikely to be in a playroom, though some therapists use play-based methods with adults. If Jordan's anxious eight-year-old were the client, the child would spend sessions with toys, puppets, and art supplies. The therapist would watch for themes, reflect feelings, and sometimes steer the play toward coping, with regular updates to parents.

Clinical Supervision (1920s)

This is not a therapy but a professional practice. In the 1920s, psychoanalytic training institutes such as the one in Berlin built supervised casework into training. That model evolved into today's expectation that newer therapists have their work reviewed by experienced clinicians. Some therapists also offer supervision to other clinicians.

Jordan would not "receive" supervision, but the therapist may consult a supervisor about the case, and consent paperwork usually says so. For Jordan, that means a second experienced set of eyes on the treatment plan, which is especially common with pre-licensed or newly licensed therapists.

Sandplay (late 1920s)

Margaret Lowenfeld's "World Technique" in the late 1920s let children build miniature worlds in a tray. The Swiss Jungian Dora Kalff later developed it into Sandplay Therapy in the 1950s and '60s. Clients arrange small figures in a tray of sand while the therapist mostly observes.

Jordan would look over shelves of tiny figures (animals, trees, bridges, people) and build whatever scene feels right. The therapist stays quiet and interprets little, if at all. Over weeks the scenes may shift, offering a nonverbal way to approach worries that are hard to put into sentences. Adults use it too.

1930s-1950s: Talk, Feeling, and Families

Couples Therapy (1930s)

Marriage counseling emerged in the 1930s through early marriage clinics in Europe and the U.S. Sessions with both partners became more common in the following decades. Today's couples therapy draws on many of the models in this list.

If Jordan's anxiety were entangled with a relationship, say through constant reassurance-seeking or arguments after stressful days, Jordan and their partner might attend together. The therapist would track the pattern between them, help each person say what they need without escalating, and examine how the anxiety shapes the relationship. It isn't a primary treatment for anxiety itself, but it can ease a major source of stress.

Psychodynamic (1930s-1940s)

"Psychodynamic" is an umbrella label for approaches that grew out of psychoanalysis, including ego psychology, object relations, and later self psychology. Shorter, less intensive, face-to-face versions took shape by mid-century. The core idea remains that unconscious patterns and past relationships shape present distress.

Jordan would likely sit face to face with the therapist weekly, talking about current worries and how they echo earlier relationships. The therapist might point out patterns, such as anxiety that spikes whenever someone in authority seems displeased, and bring attention to defenses like avoidance or perfectionism. Studies suggest shorter-term versions can help with anxiety.

Art Therapy (1942)

British artist Adrian Hill coined "art therapy" in 1942 while recovering from tuberculosis, and Margaret Naumburg developed art-based psychotherapy in the U.S. in the same era. Credentialed art therapists use drawing, painting, and other materials to help people express and process feelings.

Jordan would be offered materials and a prompt, such as "draw what the worry looks like" or "create a place where you feel safe," then invited to talk about the image. No artistic skill is needed. Seeing the anxiety on paper can make it feel more manageable, and images often surface things Jordan hadn't put into words.

Dance/Movement Therapy (1940s)

Marian Chace, who worked with patients at St. Elizabeths Hospital in Washington, D.C., in the 1940s, is considered a founder of the field. It rests on the idea that body and mind are connected and that movement can express and change emotion.

In comfortable clothes, Jordan might begin with gentle warm-ups, then notice where tension lives (shoulders, jaw, chest) and move in ways that explore or release it. Some sessions are in groups, with rhythmic or mirrored movement, followed by conversation. No dance experience is needed.

Person-Centered (1940s)

Carl Rogers introduced his nondirective approach in the early 1940s, later calling it client-centered therapy. Its central claim is that people have an innate tendency toward growth, which is released when the therapist offers empathy, genuineness, and unconditional positive regard.

Jordan would find a therapist who listens closely and reflects feelings, and who rarely gives advice or homework. Jordan sets the topics and the pace. Many people feel unusually heard, which can itself ease anxiety. Jordan shouldn't expect a structured plan or specific anxiety techniques, though. The change comes from being understood and accepted.

Existential (1940s-1950s)

Existential therapy draws on philosophers like Kierkegaard and Heidegger and on clinicians including Ludwig Binswanger and Viktor Frankl. Rollo May helped bring it to American audiences in the 1950s. It focuses on freedom, responsibility, meaning, isolation, and mortality.

Jordan's therapist might treat anxiety as more than a symptom, as a response to real human concerns about choice, uncertainty, and what matters. Sessions would involve open conversation about what Jordan is avoiding, what Jordan values, and how to live with uncertainty rather than eliminate it. There's less emphasis on techniques and more on reflection.

Music Therapy (1940s-1950s)

After World War II, musicians began playing for hospitalized veterans, and in 1950 the U.S. established the National Association for Music Therapy. Today, board-certified music therapists use listening, singing, songwriting, and instrument playing toward therapeutic goals.

Jordan might listen to carefully chosen music while practicing relaxation, write lyrics about the worry, drum out tension, or improvise with the therapist. Some sessions include a lot of talking, and others are mostly music. Musical training isn't required.

Eclectic (1950)

Psychologist Frederick Thorne championed "eclectic" psychotherapy in a 1950 book. The idea is to choose whatever method works best for each client rather than staying loyal to one school. Many therapists today describe themselves this way.

With an eclectic therapist, Jordan might get breathing techniques one week, a conversation about childhood the next, and a values discussion after that, depending on what seems useful. The flexibility is a strength. It can also be hard to tell what the plan is unless the therapist explains it, which is a good reason to ask.

Gestalt (1951)

Fritz Perls, Laura Perls, and Paul Goodman formalized Gestalt therapy in 1951. It emphasizes present-moment awareness, personal responsibility, and "experiments" that bring feelings into the room.

Jordan might hear "What are you noticing in your body right now?" more often than "Tell me about your childhood." The therapist may set up an experiment, such as speaking to an empty chair that represents the inner critic, or exaggerating a tense gesture, to make an unspoken feeling visible. It can feel vivid and occasionally intense.

Family Therapy (1950s)

Family therapy emerged in the 1950s through pioneers such as Gregory Bateson and his Palo Alto colleagues, Nathan Ackerman, and Murray Bowen. They shifted attention from the individual to the family as a system.

If it made sense, Jordan's partner, parents, or children might join sessions. The therapist would look at how everyone responds to the anxiety (accommodating it, arguing about it, tiptoeing around it) and work on changing those interaction patterns. Jordan isn't treated as "the problem." The pattern is.

Family Systems (1950s-1960s)

Murray Bowen's family systems theory, developed in the 1950s and formalized in the 1960s, views the family as an emotional unit. It emphasizes patterns across generations, emotional "triangles," and "differentiation of self," meaning the ability to stay connected without absorbing everyone else's feelings.

Jordan might build a genogram, a family tree annotated with relationships and patterns, and discover that worry runs through several generations. The work focuses on how anxiety moves through the family and on Jordan's role in it, like the worrier or the peacemaker. The goal is staying calmer under pressure. This can be done in individual sessions.

Rational Emotive Behavior Therapy (1955)

Albert Ellis introduced "rational therapy" in 1955, renamed REBT in 1993. Its ABC model holds that distress comes less from events than from rigid beliefs about them, and that those beliefs can be disputed.

Jordan's therapist would be active and direct, perhaps bluntly so, in challenging "musts" and catastrophes: "Must you never make a mistake? Would it truly be the end of the world?" Jordan would learn the ABC model, dispute beliefs in writing, and possibly try "shame-attacking" exercises, deliberately doing something mildly embarrassing to discover the world doesn't end. Expect homework and some humor.

The 1960s: Behaviors, Cognitions, and Bonds

Humanistic (early 1960s)

Humanistic psychology arose as a "third force" alongside psychoanalysis and behaviorism. Abraham Maslow and Carl Rogers were among its leaders, and the Association for Humanistic Psychology was founded in 1961. It emphasizes personal growth, choice, and the whole person.

Jordan's therapist would take a warm, present-centered approach, focusing on strengths, values, and what Jordan needs to live authentically. Anxiety would be treated as one part of a person, not a diagnosis to stamp out. The pace is exploratory rather than protocol-driven.

Experiential Therapy (1960s-1970s)

Experiential therapies prioritize feeling and doing over analysis. Influences include Eugene Gendlin's work on "experiencing" and "focusing" in the 1960s, and family therapists such as Carl Whitaker and Virginia Satir. Methods include role play, guided imagery, sculpting, and expressive activities.

Instead of only talking about anxiety, Jordan might role-play the dreaded meeting, attend to the "felt sense" of tightness in the chest until it shifts, or work through a guided imagery exercise. Sessions are active and sometimes surprising, and the therapist acts more like a fellow participant.

Cognitive Behavioral (CBT) (1960s-1970s)

CBT combines behavior therapy, developed in the 1950s by figures such as Joseph Wolpe and Hans Eysenck, with Aaron Beck's cognitive therapy, begun in the early 1960s. The core idea is that thoughts, feelings, and behaviors influence one another. Changing unhelpful thinking and avoidance patterns changes how we feel. The two streams merged in the 1970s and '80s.

Jordan would find a structured, time-limited approach. They'd set goals, learn how the anxiety cycle works, keep thought records to test worried predictions, and gradually face avoided situations, like speaking up in meetings. Homework between sessions is standard, and treatment often runs 12 to 20 sessions. CBT is among the most extensively researched treatments for anxiety disorders.

Reality Therapy (1965)

Psychiatrist William Glasser introduced Reality Therapy in 1965 and later developed it into choice theory. It focuses on present behavior and choices rather than the past, and on meeting basic needs like belonging, freedom, and fun. The "WDEP" questions (wants, doing, evaluation, planning) structure the conversation.

Jordan's therapist would ask: "What do you want? What are you doing about it? Is it working? What's your plan?" There's little digging into history and a strong emphasis on concrete plans and follow-through, with accountability but not blame.

Exposure and Response Prevention (1966)

Psychologist Victor Meyer described exposure with response prevention for obsessive-compulsive disorder in 1966. It involves deliberately and gradually confronting feared triggers while resisting the urge to perform compulsions or avoidance.

If Jordan's anxiety involved obsessions and rituals, like repeated checking or reassurance-seeking, the therapist would help build a "fear ladder" from mildly to highly distressing situations. The therapist would then coach Jordan to stay with each step without doing the ritual. It's uncomfortable at first, but anxiety typically fades with repetition. Daily practice between sessions is essential.

Structural Family Therapy (1960s)

Salvador Minuchin developed structural family therapy in the 1960s, and his book Families of the Slums appeared in 1967. It views families as having structures, including boundaries, hierarchies, and subsystems. The therapist joins the family and deliberately shifts how members interact.

If Jordan's family came in, the therapist might ask them to act out a typical interaction, such as how a parent reacts when Jordan panics, and then intervene in real time by changing seating, blocking interruptions, or reassigning roles. Sessions can be lively, and the therapist takes a directive lead.

Intervention (1960s)

Vernon Johnson and the Johnson Institute developed the structured "intervention" in the 1960s for families concerned about a loved one's addiction. It is a planned, rehearsed, caring conversation that presents consequences and a treatment option.

It's unlikely to be part of therapy for anxiety alone. It could become relevant if Jordan's anxiety were bound up with heavy drinking or other substance use and loved ones wanted to step in. An interventionist would then help them prepare, coach them on tone and boundaries, and line up treatment options in advance.

Applied Behavior Analysis (1968)

Growing out of B.F. Skinner's behaviorism, ABA was formalized as a field with a landmark 1968 article by Baer, Wolf, and Risley. It uses systematic observation and reinforcement to change specific behaviors. It is best known for work with autistic children and people with developmental disabilities, and it has been debated by some autistic adults and advocates.

For an adult with anxiety like Jordan, ABA would be an unusual choice. Its principles, such as tracking specific behaviors and reinforcing approach over avoidance, appear inside CBT and exposure work. A pure ABA approach would define target behaviors (say, attending meetings), record data, and arrange rewards for progress.

Biofeedback (1969)

The term "biofeedback" came into use in the late 1960s, when researchers like Neal Miller showed that people could learn to influence bodily processes once they could see them. Sensors display heart rate, breathing, skin conductance, or muscle tension in real time.

Jordan would have small sensors placed on fingers or chest and watch a screen while practicing slow breathing or muscle relaxation. Jordan would see the numbers or graphics change as the body calms. It makes the physical side of anxiety visible, and Jordan takes home skills for the middle of a tense day.

Transpersonal (late 1960s)

Transpersonal psychology emerged in the late 1960s. The Journal of Transpersonal Psychology launched in 1969, and key figures included Abraham Maslow, Stanislav Grof, and Anthony Sutich. It integrates spirituality, meditation, and expanded states of consciousness into psychology.

Jordan might combine conversation with meditation, breathwork, or imagery, and talk about meaning, spirituality, and connection to something larger than the self. Anxiety would be seen as part of a wider search for wholeness. Therapists often pair this with other methods, and it suits people who want spirituality welcomed rather than sidelined.

Attachment-based (late 1960s onward)

John Bowlby's attachment theory, developed from the 1950s and set out in his 1969 book Attachment, and Mary Ainsworth's research proposed that early bonds shape how we approach later relationships. Therapies built on this idea, many developed in later decades, use the therapy relationship as a "secure base."

Jordan would explore how they learned to seek or avoid comfort and how that plays out now, perhaps as a fear of being a burden or of being left. The therapist's steady presence is part of the treatment, so Jordan's reactions to breaks, cancellations, or a therapist's off day become meaningful material.

The 1970s: New Models and Specialized Tools

Interpersonal (IPT) (1970s)

Gerald Klerman and Myrna Weissman developed interpersonal psychotherapy in the 1970s, drawing on Harry Stack Sullivan's earlier interpersonal theory. IPT is time-limited, often 12 to 16 weeks, and focuses on one of four areas: grief, role disputes, role transitions, or interpersonal deficits. It was designed for depression and has been adapted for other problems.

Jordan would map their important relationships and look for links between the anxiety's onset and life events, like a promotion or a conflict with a boss. Sessions focus on communication and support, and the homework is mostly relational. Its evidence base is stronger for depression than for anxiety.

Feminist (1970s)

Feminist therapy grew out of the women's movement and its consciousness-raising groups in the late 1960s and '70s. It examines how gender, power, and social context shape distress, and it values an egalitarian relationship between therapist and client. It's for people of any gender.

Jordan's therapist would look outward as well as inward, at workplace expectations, caregiving loads, and social pressure to be perfect, rather than treating the anxiety as purely a personal defect. The therapist is transparent about their values, supports Jordan's sense of agency, and often blends in methods from other approaches.

Neuro-Linguistic Programming (1970s)

Richard Bandler and John Grinder created NLP in the early 1970s by studying the patterns of therapists they considered exceptional. It uses language patterns, reframing, and techniques such as "anchoring."

Jordan might learn to "anchor" a calm feeling to a small gesture, reframe worrying thoughts, or visualize a stressful scene from a different perspective. NLP has been widely criticized, and controlled research support for its core claims is limited, so it's worth asking a practitioner what they use and why.

Neurofeedback (1970s)

Growing out of 1960s EEG research, neurofeedback (EEG biofeedback) developed clinically in the 1970s through researchers such as Barry Sterman and Joel Lubar. Scalp sensors measure brainwave activity, and the person gets feedback, such as a video that plays only while activity stays in a target range.

Jordan would sit with painless sensors on the scalp, watching a video or game that responds to brainwave patterns, with little need to talk. Treatment usually involves many sessions, often 20 or more. Evidence for anxiety is mixed, so it's worth asking about the research behind any claims.

Parent-Child Interaction Therapy (PCIT) (1970s)

Sheila Eyberg developed PCIT in the 1970s for young children (roughly ages two to seven) with behavior problems. Parents are coached in real time, often through an earpiece, while they play with their child.

Jordan wouldn't be a PCIT client unless they were the parent of such a child. In that case, Jordan would learn skills like praise and reflecting the child's play while the therapist watches through a mirror or camera and whispers coaching. A calmer household often eases the parent's stress and worry too.

Somatic (1970s, with earlier roots)

Body-oriented psychotherapy traces back to Wilhelm Reich in the 1930s, and Alexander Lowen's bioenergetics followed. Peter Levine began developing Somatic Experiencing in the 1970s. Modern somatic therapies focus on bodily sensations and nervous-system regulation as a route to emotional change.

Jordan's therapist might ask, "Where do you feel the anxiety in your body?" and guide Jordan to slow down and follow sensations like the tight chest, using grounding, breath, or subtle movement. Approaches differ on whether touch is used. Ethical practitioners ask permission first, and many use none. The emphasis is on learning to notice and settle physical arousal.

Expressive Arts (1970s)

Expressive arts therapy blends visual art, music, movement, writing, and drama in one flexible process. It took shape as a field in the 1970s through figures such as Natalie Rogers, Paolo Knill, and Shaun McNiff.

Jordan might move between drawing, writing a poem, moving, and making sound within a single session, with the emphasis on process over product. The therapist invites Jordan to reflect on what the creations express. This suits people who find words insufficient or who get stuck analyzing their anxiety verbally.

Multicultural (1970s)

The multicultural counseling movement gained force in the 1970s and '80s, with scholars such as Derald Wing Sue challenging Eurocentric assumptions in mental health care. It emphasizes awareness of culture, race, language, religion, and power.

Jordan's therapist would ask about cultural background and how it shapes the experience of anxiety and of seeking help, for instance how family or community view mental health. The therapist adapts accordingly, may draw on community or spiritual resources, and treats stress from discrimination as a legitimate source of anxiety, not something to explain away.

The 1980s: An Explosion of Models

Solution Focused Brief (SFBT) (late 1970s-1980s)

Steve de Shazer and Insoo Kim Berg developed SFBT at the Brief Family Therapy Center in Milwaukee, founded in 1978. Instead of analyzing problems, it concentrates on what a person wants and on times when things are already better.

Jordan would hear questions like "Suppose you woke up tomorrow and the anxiety had lifted. What would be different?" and "On a scale of 0 to 10, where are you now, and what got you there?" Sessions are future-oriented, and treatment is often short, sometimes just a handful of sessions.

Trauma Focused (1980s)

After PTSD entered the diagnostic manual (DSM-III) in 1980, treatments designed specifically for trauma developed, including several listed below. Trauma-focused therapy typically moves through stages: establishing safety and stability, processing the traumatic experience, and reconnecting with life.

If Jordan's anxiety traced back to a traumatic event, the therapist would start by building grounding and coping skills and assessing readiness before revisiting difficult memories, checking often that Jordan isn't overwhelmed. Jordan controls the pace, and early sessions may focus more on stabilization than on the trauma itself.

Internal Family Systems (IFS) (1980s)

Richard Schwartz developed IFS in the 1980s after noticing that clients described inner "parts." It views the mind as made up of parts, such as protectors and wounded "exiles," ideally led by a calm core Self.

Jordan would be invited to turn toward the "worried part" with curiosity: "What does this part want you to know? What is it afraid will happen if it relaxes?" Jordan might discover a hardworking manager part driving perfectionism and a younger part carrying old fear. Sessions can feel meditative. Research is growing but less extensive than for CBT.

Integrative (1980s)

The psychotherapy integration movement gained institutional form with the founding of the Society for the Exploration of Psychotherapy Integration in 1983. It aims to combine elements of different approaches in a principled, planned way.

Where eclectic therapy may be flexible, integrative therapy tends to follow a deliberate framework. Jordan might get CBT-style skills for symptoms, exploration of relationship patterns, and mindfulness practices within a plan the therapist can explain: "We'll work on the panic with this, and on the deeper beliefs with that."

Motivational Interviewing (1983)

William Miller introduced motivational interviewing in 1983 and later elaborated it with Stephen Rollnick. Developed for addiction treatment, it is a collaborative conversation style that strengthens a person's own motivation for change, especially when they feel ambivalent.

If Jordan were torn, knowing avoidance keeps them stuck while also relieving anxiety in the moment, the therapist would neither push nor lecture. Instead they'd ask open questions, reflect back what they hear, and draw out Jordan's own reasons and confidence for change. It's often used alongside other methods.

Relational (1980s)

Relational psychoanalysis emerged in the 1980s, with Stephen Mitchell and Jay Greenberg's 1983 book as a landmark. It overlaps with Jean Baker Miller's earlier relational-cultural theory. It treats the therapist as a real participant, not a blank screen, and the relationship in the room as central to change.

Jordan's therapist would be more openly human and might sometimes share reactions. The therapist would also pay attention to what happens between them. If Jordan fears being judged, that fear will likely show up in the room and become material to explore together. Ruptures and repairs are considered part of the work.

Emotionally Focused (1980s)

Sue Johnson and Les Greenberg developed Emotionally Focused Therapy in the early 1980s. The best-known form is for couples and is rooted in attachment theory. Greenberg also developed an individual emotion-focused approach.

With a partner, Jordan would learn to spot a cycle, such as Jordan seeking reassurance while the partner withdraws, and to express the softer feelings beneath it, like fear or loneliness. In an individual format, the focus is on identifying, deepening, and transforming emotions. The therapist follows emotion closely and slows key moments down.

Narrative (1980s)

Michael White and David Epston developed narrative therapy in the 1980s, and their landmark book appeared in 1990. Its motto is that the person is not the problem; the problem is the problem. Clients "re-author" their life stories.

Jordan might give the anxiety a name, like "the Alarm," and examine how it operates, when it gets loud, and times Jordan has resisted it. The therapist looks for moments that contradict the anxiety's story, such as times of courage, and may help Jordan write a letter or document recording the preferred story.

Prolonged Exposure (1980s)

Edna Foa and colleagues developed prolonged exposure in the 1980s as a treatment for PTSD. It involves repeatedly revisiting the trauma memory in imagination and gradually approaching avoided real-world reminders.

If Jordan's anxiety were trauma-related, treatment would typically run around 8 to 15 sessions. The therapist teaches breathing skills, guides Jordan to recount the memory aloud, and records it for listening at home, alongside a list of avoided situations to approach step by step. It can be demanding, but it is strongly supported for PTSD.

EMDR (1987)

Francine Shapiro developed Eye Movement Desensitization and Reprocessing in 1987 after noticing that eye movements seemed to reduce the distress of her own upsetting thoughts. Clients hold a distressing memory in mind while following bilateral stimulation, such as eye movements, taps, or tones.

After a preparation phase, Jordan would focus on a target memory, such as a humiliating presentation, and follow the therapist's fingers or hold handheld pulsers in short sets, briefly noting what comes up in between. Jordan doesn't have to describe every detail. The strongest evidence is for PTSD. For other anxiety, it's most relevant when specific memories are driving the worry.

Imago Relationship Therapy (1980s)

Harville Hendrix and Helen LaKelly Hunt developed Imago therapy in the 1980s, and Hendrix's Getting the Love You Want appeared in 1988. It proposes that partners' recurring conflicts echo unhealed childhood wounds, and it uses a structured dialogue.

With a partner, Jordan would practice the "Imago dialogue." One person speaks, the other mirrors it back ("What I heard you say is..."), validates it, and empathizes before switching. The formal structure can feel awkward at first, but it slows heated exchanges and can reveal how anxiety triggers conflict.

Dialectical Behavior (DBT) (1980s-1993)

Marsha Linehan developed DBT in the 1980s, with a full manual in 1993, originally for chronic suicidality and borderline personality disorder. It balances acceptance with change and teaches skills in mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

Full DBT is intensive: weekly individual therapy, a skills group, and phone coaching. It's typically aimed at intense emotional dysregulation, so Jordan would more likely receive DBT-informed skills such as mindfulness, calming techniques for anxiety spikes, and a diary card for tracking emotions. Full-program DBT might suit Jordan if the anxiety came with overwhelming emotions or crises.

Acceptance and Commitment (ACT) (1980s-1999)

Steven Hayes began developing ACT in the 1980s and published the first full treatment manual in 1999. Rather than trying to eliminate difficult thoughts and feelings, ACT builds "psychological flexibility." That means accepting inner experiences, stepping back from thoughts, and acting on personal values.

Jordan would practice noticing thoughts as thoughts ("I'm having the thought that I'll fail") instead of fighting them, and clarify what matters most, perhaps being a colleague who speaks up or a present parent. The therapist uses metaphors and exercises, then helps Jordan commit to small values-driven actions even while anxious. The goal isn't to make anxiety vanish but to make it matter less.

The 1990s: Refinement, Adaptation, and Wellbeing

Schema Therapy (1990s)

Jeffrey Young developed schema therapy in the 1990s, beginning with his 1990 book, as an extension of CBT for long-standing patterns. It targets "early maladaptive schemas," deep beliefs about oneself and others formed in childhood, such as defectiveness or unrelenting standards.

Jordan might identify a schema like "I must meet impossibly high standards or I'm worthless" and use imagery exercises to revisit childhood scenes and rewrite them. The therapist takes a warm, caring "limited reparenting" stance. Treatment often runs a year or longer and suits entrenched patterns more than a quick fix.

Cognitive Processing Therapy (1992)

Patricia Resick and Monica Schnicke published cognitive processing therapy in 1992 for PTSD. Over about 12 sessions, it helps people identify and revise "stuck points," beliefs about a trauma such as self-blame or "the world isn't safe."

If Jordan's anxiety were tied to trauma, sessions would involve worksheets, spotting stuck points like "I should have seen it coming," and learning to examine the evidence. A version without a written trauma account is also available, which some people find easier.

Strength-Based (1990s)

Strength-based practice grew in social work in the late 1980s and '90s, notably through Dennis Saleebey's 1992 book on the strengths perspective. It emphasizes a person's resources, resilience, and abilities over deficits.

Jordan's therapist would ask about past successes, coping abilities, supportive relationships, and talents, and build goals around them. Jordan might complete a strengths inventory. Anxiety wouldn't be denied, but Jordan's conscientiousness, for example, would be seen as a resource as well as a source of worry.

Culturally Sensitive (1990s)

Culturally sensitive or culturally adapted therapy modifies established treatments to fit a client's cultural context, including language, values, and family roles. Frameworks such as the one published by Guillermo Bernal and colleagues in 1995 helped define the approach.

Jordan's therapist might adapt CBT with culturally resonant examples, involve family in ways that fit Jordan's community, respect religious or spiritual practices, and address stigma about mental health. Compared with the broader multicultural movement, the focus here is on tailoring a specific treatment.

Coaching (1990s)

Modern professional coaching took shape in the 1990s, with the International Coaching Federation founded in 1995. It draws on sports, business, and psychology. Coaching is not psychotherapy. It focuses on goals, performance, and action, and coaches generally aren't trained or licensed to diagnose or treat mental health conditions.

Jordan might work with a coach on stress management, work habits, and accountability. If the anxiety looked clinical, a responsible coach would suggest working with a therapist. Some licensed therapists also offer coaching, but it operates under different rules for confidentiality, documentation, and insurance.

Gottman Method (1980s-1990s)

Psychologist John Gottman and Julie Gottman built their couples method on decades of research, including laboratory observation of couples beginning in the 1970s and '80s. The method took shape in the 1990s, and its "Sound Relationship House" model was published in 1999.

With a partner, Jordan would complete assessments, have a conflict conversation observed by the therapist, and learn skills such as gentler ways to raise complaints, repair attempts during arguments, and building friendship and shared meaning. Anxiety would be treated as a stressor affecting the relationship.

Energy Psychology (1980s-1990s)

Roger Callahan introduced Thought Field Therapy in the 1980s, and Gary Craig's Emotional Freedom Techniques ("tapping") followed in the 1990s. These methods combine focusing on a distressing issue with tapping specific points on the face and body.

Jordan would rate their distress from 0 to 10, name the problem aloud, tap through a sequence of points while repeating a reminder phrase, and then re-rate the distress. It's brief and easy to self-apply. Explanations involving energy meridians lack scientific support. Some trials show symptom reductions, though critics argue these come from familiar ingredients such as exposure, distraction, and relaxation.

Positive Psychology (1998)

Martin Seligman made positive psychology the theme of his 1998 term as president of the American Psychological Association, calling for science about what makes life go well and not only what goes wrong. Interventions include gratitude exercises, strengths-spotting, and savoring.

Jordan might keep a "three good things" journal, identify signature strengths, or plan small acts of kindness. Sessions often feel upbeat. These practices tend to have modest benefits and are usually paired with symptom-focused work rather than replacing it.

AEDP (1990s-2000)

Diana Fosha developed Accelerated Experiential Dynamic Psychotherapy in the 1990s, and her book The Transforming Power of Affect appeared in 2000. It draws on attachment theory, emotion research, and body awareness, and emphasizes tracking emotions moment to moment within a strongly supportive relationship.

Jordan's therapist would be warm and actively engaged, pointing out shifts as they happen: "Something softened just now. What do you notice?" The therapist would help Jordan feel and process emotions rather than talk around them, and would also spotlight positive experiences like relief or pride so they can settle in.

Mindfulness-Based Cognitive Therapy (MBCT) (late 1990s-2002)

Zindel Segal, Mark Williams, and John Teasdale developed MBCT in the late 1990s, and their manual appeared in 2002. It adapts Jon Kabat-Zinn's mindfulness-based stress reduction (1979) and CBT. It was created to prevent depressive relapse and is usually delivered as an eight-week group.

Jordan would attend a weekly class of about two hours, with 30 to 45 minutes of daily guided meditation at home, such as body scans, mindful movement, and short breathing spaces. The aim is to see thoughts as passing mental events rather than facts. It may feel restless at first. Evidence is strongest for preventing depression relapse, with some support for anxiety too.

2000s and Beyond

Brainspotting (2003)

David Grand developed Brainspotting in 2003 after an EMDR session in which a client's eye position seemed linked to a strong reaction. The therapist locates a "brainspot," an eye position tied to a felt sense of distress, and the client holds focus there while processing.

Jordan would hold onto the feeling of anxiety while the therapist slowly moves a pointer to find where Jordan's gaze feels activated. Jordan then holds that gaze position in relative silence, noticing what emerges, sometimes with bilateral music. It's quieter and less verbal than most therapies. Research so far is limited.

Compassion Focused (2000s)

Paul Gilbert developed compassion focused therapy in the 2000s, particularly for people troubled by shame and harsh self-criticism. It describes three emotion systems (threat, drive, and soothing) and trains people to strengthen the soothing system.

Jordan would learn that anxiety is a threat-system response, not a character flaw, then practice soothing-rhythm breathing, compassionate imagery, and perhaps writing a letter to themselves from a kind perspective. Work with the inner critic that fuels the worry is central.

Psychobiological Approach to Couple Therapy (PACT) (2000s-2010s)

Stan Tatkin developed PACT over several decades from attachment theory, neuroscience, and research on arousal regulation, and it became widely known in the 2010s. Sessions are often video-recorded and reviewed, and the therapist takes an active, directive role.

With a partner, Jordan would find a therapist who interrupts escalating exchanges, coaches quick repairs, and sometimes replays video from the session to look at how each person's nervous system reacted. The therapist pays attention to how each partner's way of handling closeness and stress fits with the other's.

Ketamine-Assisted (2010s)

Ketamine was developed in the 1960s as an anesthetic and drew attention for rapid antidepressant effects in research around 2000. Ketamine-assisted psychotherapy expanded in the 2010s. It pairs ketamine treatment, given by medical professionals, with preparation and "integration" psychotherapy.

It wouldn't be a first-line choice for Jordan's anxiety, and using ketamine for anxiety is off-label, with research still emerging. If pursued, Jordan would have a medical evaluation, then a supervised dosing session with monitoring and temporary dissociation (feeling detached or "floaty"), plus therapy sessions before and after. It is often not covered by insurance.

So What Should You Do With All This?

If you're looking for a therapist, you don't need to memorize 66 approaches. It's enough to know that the options are wide, that your therapist chose a way of working for reasons, and that you're allowed to ask about it. A few questions can open the conversation:

• What approach do you use for what I'm dealing with, and why?

• What will sessions typically look like?

• How will we know if it's working, and what will we do if it isn't?

A good therapist will welcome these questions. If the answers make sense to you and the relationship feels right, the label matters much less than the fit. If it doesn't feel right, that's useful information too, and changing therapists or approaches is a normal part of the process.