What Type of Therapy Would Suit Me Best?
CBT, ACT, IFS, EMDR — there are many approaches. Take the quiz below and we’ll match you to the therapy types and practitioners most likely to suit your situation.
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What would you most like to work on in therapy?
How much does your past shape how you feel today?
What kind of support would feel most useful?
When you encounter a difficult feeling, what do you tend to do?
Which of these sounds most like what you're looking for?
How do you feel about the structure of sessions?
How do you feel about exercises or homework between sessions?
If you've tried therapy before, what felt unhelpful?
Haven't tried it? Select the first option.
What matters most to you in a therapist?
Is your focus primarily individual or relational?
How would you prefer to meet?
What's your approximate budget per session (NZD)?
Many therapists offer sliding scale fees.
When people start thinking about therapy, one of the first questions is: “What type of therapy would actually suit me?” The options can feel overwhelming, especially before you know what any of them actually mean.
The good news: you don’t need to become an expert in therapy theory before you start. But having a basic understanding of the main approaches can help you ask better questions, recognise what might resonate, and find a therapist who’s genuinely suited to your situation.
Therapy approaches explained
Here’s a plain-English breakdown of the most common approaches available from New Zealand practitioners.
Cognitive Behavioural Therapy (CBT)
Practical & structuredWorks by identifying and changing unhelpful thought patterns. Highly evidence-based, goal-oriented, and practical. Often involves exercises between sessions.
You might like this if: You like having clear goals and a sense of progress.
Learn more →Acceptance & Commitment Therapy (ACT)
Values-focusedTeaches you to accept difficult thoughts and feelings rather than fighting them, then commit to actions aligned with what you value. Less about fixing thoughts, more about living well despite them.
You might like this if: You want to stop being controlled by anxiety without spending years analysing it.
Learn more →Internal Family Systems (IFS)
Deep & exploratoryExplores the different 'parts' of your inner world — the inner critic, the protector, the part that shuts down. Helps these parts find more harmony. Particularly powerful for trauma and self-compassion.
You might like this if: You want to understand yourself at a deeper level, not just manage symptoms.
Learn more →Trauma-Informed Therapy
Gentle & pacedNot a single technique but an overarching approach that prioritises safety, choice, and pacing. Every step is led by you. Often combined with specific trauma-processing methods like EMDR.
You might like this if: You've been through something difficult and want a therapist who understands that.
Learn more →Couples Counselling
RelationalA space for two people to communicate more honestly, understand each other better, and work through patterns that keep repeating. Usually uses Emotionally Focused Therapy (EFT) or similar methods.
You might like this if: You want to improve your relationship but feel stuck doing it on your own.
Learn more →Person-Centred Therapy
Open & unhurriedRooted in unconditional positive regard and deep listening. The therapist doesn't direct or advise — instead they create a safe space for your own insight and growth to emerge. You lead.
You might like this if: You want to talk openly without feeling judged or directed.
Learn more →EMDR
Trauma-specificEye Movement Desensitisation and Reprocessing. Uses bilateral stimulation (often eye movements) to help the brain reprocess distressing memories so they lose their emotional charge.
You might like this if: You have specific distressing memories or flashbacks you'd like to work through.
Learn more →Psychodynamic Therapy
Insight-orientedExplores how past experiences — especially early relationships — shape current patterns. Slower-paced and open-ended. Particularly good for understanding recurring patterns and deeper emotional themes.
You might like this if: You want to understand the 'why' behind how you feel and behave.
Learn more →How to choose the right therapy type for you
You don’t need to nail this perfectly — most therapists integrate multiple approaches and will adapt to you. But here are some useful things to consider.
Start with what you're going through
Some approaches are particularly well-suited to specific issues. If you're dealing with anxiety or intrusive thoughts, CBT and ACT have very strong evidence. If you've experienced trauma, a trauma-informed therapist — possibly using EMDR or IFS — will have specific skills for that. If relationship issues are the focus, couples counselling is specifically designed for that work.
Think about what kind of support you want
Do you want practical tools you can use between sessions? CBT and ACT are more skills-based. Would you prefer a slower, more open-ended space to explore? Person-centred or psychodynamic therapy offers that. Want to understand the root of patterns? IFS and psychodynamic approaches go deeper. Most good therapists draw from multiple models — you don't have to pick one precisely.
Consider your pace and style
Some people prefer structured sessions with clear goals; others want something more fluid. Some want homework and exercises; others want just to talk. There's no right answer — but knowing your own preference helps you find a good fit.
The relationship matters more than the approach
Research consistently shows that the single strongest predictor of whether therapy will help is the quality of the relationship between you and your therapist — more than any specific technique. When you find someone who feels safe and right for you, the approach becomes secondary.
Frequently asked questions
What's the difference between CBT and ACT — which one is better for anxiety?
Both CBT and ACT are highly effective for anxiety, and both have strong research support. CBT works by identifying and challenging unhelpful thought patterns. ACT teaches you to acknowledge anxious thoughts without being controlled by them, and refocus on your values. CBT tends to feel more structured; ACT often feels more philosophical. Many therapists use both. The best one is the one that resonates with how you think.
Can I switch therapy approaches if the first one doesn't feel right?
Absolutely. If an approach isn't clicking after a few sessions, it's worth talking to your therapist about it. Many therapists are trained in multiple approaches and can adapt. Alternatively, it might be worth trying a different therapist. A good fit matters more than sticking with an approach that isn't working.
What therapy is best for trauma?
EMDR, trauma-focused CBT, and IFS all have strong evidence for trauma. Somatic approaches are also increasingly well-supported. The most important thing is a therapist who is trauma-informed — meaning they understand trauma's effects and will always move at a pace that feels safe for you. If you have a complex trauma history, a specialist with specific training (like a clinical psychologist) is often worth seeking out.
Do I need to know which type of therapy I want before I contact a therapist?
No — and most therapists wouldn't expect you to. You can simply describe what you're going through and what you're hoping for, and a good therapist will discuss which approaches might suit you. Our quiz can help you arrive at that first conversation with a bit more clarity and confidence.
Are all these therapy types available in New Zealand?
Yes — all the approaches listed on feelsgood are available from New Zealand practitioners. Some specialist approaches (like EMDR) are less common in smaller regions, but online therapy means you can access most approaches from anywhere in the country.