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    Types of therapy explained: CBT, DBT, psychodynamic and EMDR

    Most therapies share a goal: changing troubling thoughts, emotions and behaviours. They differ in method and in how much evidence supports them.[1] CBT has the largest evidence base for depression.[2] DBT is the most studied therapy for borderline personality disorder.[3] EMDR and trauma-focused CBT lead for PTSD.[4] Reviews find psychodynamic therapy about as effective as other active therapies.[5]

    Editor reviewedStrict sourcingUpdated ExplainerMental health, Health and medicine

    Psychotherapy covers many named methods, and therapists often blend them.[1] This page explains four common types and what the research shows for each. The figures come from systematic reviews and meta-analyses, which pool randomised controlled trials. Each section names the population studied.

    This page is not medical advice. The right therapy depends on the condition and the person. Talk to a clinician. In a crisis, call or text 988 in the US, or call Samaritans on 116 123 in the UK and Ireland.[6]

    How therapies are judged

    No formal FDA approval process exists for psychotherapies. Evidence comes from research, often trials with many patients.[7]

    The strongest evidence is a review that pools many randomised trials. In those trials, people are randomly assigned to a therapy or a comparison group. Results are often given as an “effect size”: the bigger the number, the bigger the difference between groups.

    The figures below are standardised mean differences (Hedges’ g or SMD). Effects against a waitlist or usual care are not comparable with effects against another active therapy. The Cochrane review and the PTSD network meta-analysis also rate the quality of their evidence. The psychodynamic umbrella review was written by researchers in that tradition, so allegiance effects are possible.[5]

    Cognitive behavioral therapy (CBT)

    NIMH describes CBT as learning to notice inaccurate or harmful automatic thoughts, question them, and change self-defeating behaviour. Exposure therapy for anxiety is one form of it.[8]

    CBT is the most-tested therapy for depression. Across 409 trials it clearly beat usual care or waiting lists. It was not clearly better than other therapies.[2] It also worked as self-help without a therapist, though less strongly.[9]

    Cuijpers et al. (2023; 409 trials, 52,702 patients) reported g=0.79 versus control conditions. Versus other psychotherapies the difference was g=0.06, which became non-significant in most sensitivity analyses.[2] CBT did not differ from pharmacotherapy at the end of treatment but was ahead at 6–12 months (g=0.34, few trials). Combined treatment beat pharmacotherapy alone but not CBT alone.[10] Unguided self-help CBT gave g=0.45.[9] Therapist-supported internet CBT matched face-to-face CBT (g=0.02, 31 RCTs, 16 conditions).[11]

    Dialectical behavior therapy (DBT)

    DBT and mentalisation-based treatment are the most-studied therapies in trials for borderline personality disorder (BPD).[3]

    A 2020 Cochrane review of 75 trials found that therapies designed for BPD reduced symptoms more than usual care. DBT reduced symptom severity and self-harm. The reviewers rated this evidence low quality, so the size of the benefit is uncertain.[3]

    Storebø et al. (2020; 75 RCTs, 4,507 participants, mostly women aged 14.8–45.7 on average) found DBT versus usual care gave SMD −0.60 for BPD severity (3 trials) and −0.28 for self-harm (7 trials), both low-certainty.[3]

    EMDR and trauma-focused therapy

    The VA’s National Center for PTSD describes eye movement desensitization and reprocessing (EMDR) as one-to-one therapy. You focus on a back-and-forth movement or sound while recalling a traumatic memory, typically over about three months of weekly sessions. The VA calls it one of the most effective PTSD treatments.[12]

    A 2020 network meta-analysis of 90 trials in adults with PTSD found EMDR and trauma-focused CBT appeared most effective at reducing symptoms and improving remission. The evidence was of moderate to low quality.[4]

    Psychodynamic therapy

    A 2023 umbrella review concluded that psychodynamic therapy is an empirically supported treatment for common mental disorders in adults. It found moderate-quality evidence that it is as effective as other active therapies.[5] Its authors are psychodynamic researchers, which readers may weigh.

    Choosing among them

    Evidence varies by condition. NIMH suggests asking any prospective therapist which approach they use, its rationale and evidence base, and how progress will be measured.[13] For condition-specific options, see the depression treatments guide and the anxiety treatments guide. For practical steps, read how to find and pay for a therapist.

    Next in the crash course

    Questions readers ask

    Is CBT better than other types of therapy?

    For depression, a 2023 meta-analysis of 409 trials found CBT only slightly more effective than other psychotherapies (g=0.06). The difference disappeared in most sensitivity analyses.[2]

    Is therapy as effective as antidepressants?

    In the same meta-analysis, CBT and medication did not differ at the end of treatment. CBT had larger effects at 6–12 months, but few trials measured this. Combining both beat medication alone but not CBT alone.[10]

    What is DBT used for?

    DBT is the most-studied therapy in trials for borderline personality disorder. A 2020 Cochrane review found it reduced severity and self-harm compared with usual treatment, but rated the evidence low quality.[3]

    How does EMDR work?

    In EMDR you focus on a back-and-forth movement or sound while recalling an upsetting memory. The VA describes about three months of weekly 50- to 90-minute sessions.[12]

    Does online CBT work as well as in-person?

    A 2023 meta-analysis of 31 trials found therapist-supported internet CBT produced effects similar to face-to-face CBT.[11]

    Sources

    · 13 claims from 9 publishers

    Each numbered claim is a statement we checked against the sources listed with it. Tap a number in the text to see its sources in place.

    1. [1]

      NIMH describes psychotherapy, or talk therapy, as a variety of treatments that help a person identify and change troubling emotions, thoughts and behaviours, usually one-on-one with a licensed professional or in a group. confirmedas of 2026-10-11

      • Psychotherapies · National Institute of Mental Health (NIH) · 2024-02-01 · What is psychotherapy? (retrieved 2026-10-11)
    2. [2]

      A 2023 meta-analysis of 409 trials (52,702 patients) found CBT for depression had moderate to large effects versus care as usual or waitlist (g=0.79), was only slightly and not robustly better than other psychotherapies, and matched medication in the short term. confirmedas of 2023-02-01

    3. [3]

      A 2020 Cochrane review of 75 trials found therapies tailored to borderline personality disorder reduced symptom severity versus usual treatment; DBT, the most-studied approach, reduced severity and self-harm, but this evidence was rated low quality. confirmedas of 2020-05-04

    4. [4]

      A 2020 network meta-analysis of 90 trials (6,560 people) found EMDR and trauma-focused CBT appeared most effective at reducing PTSD symptoms in adults, with moderate-to-low quality evidence. confirmedas of 2020-02-17

    5. [5]

      A 2023 umbrella review by psychodynamic researchers concluded that psychodynamic therapy is an empirically supported treatment for common mental disorders, with moderate-quality evidence that it is as efficacious as other active therapies. confirmedas of 2023-06-01

    6. [6]

      In the US, people in suicidal crisis or emotional distress can call or text 988 to reach the 988 Suicide & Crisis Lifeline; in the UK and Ireland, Samaritans can be called free on 116 123; findahelpline.com lists helplines in other countries. confirmedas of 2026-10-11

    7. [7]

      Unlike medicines, psychotherapies have no formal FDA approval process; NIMH says evidence of effectiveness comes from research involving large numbers of patients. confirmedas of 2026-10-11

      • Psychotherapies · National Institute of Mental Health (NIH) · 2024-02-01 · What are the elements of psychotherapy? (retrieved 2026-10-11)
    8. [8]

      NIMH describes cognitive behavioral therapy (CBT) as helping a person notice inaccurate or harmful automatic thoughts, question them, and change self-defeating behaviour patterns; exposure therapy for anxiety disorders is a type of CBT. confirmedas of 2026-10-11

      • Psychotherapies · National Institute of Mental Health (NIH) · 2024-02-01 · Elements of psychotherapy (retrieved 2026-10-11)
      • Psychotherapies · National Institute of Mental Health (NIH) · 2024-02-01 · Elements of psychotherapy (retrieved 2026-10-11)
    9. [9]

      The 2023 CBT meta-analysis found CBT was also effective as unguided self-help (g=0.45), though with smaller effects than CBT versus control overall. confirmedas of 2023-02-01

    10. [10]

      In the same 2023 meta-analysis, CBT did not differ from antidepressant medication at the end of treatment but had larger effects at 6–12 months, based on a small number of trials; combined treatment beat medication alone but not CBT alone. confirmedas of 2023-02-01

    11. [11]

      A 2023 meta-analysis of 31 randomised trials across 16 conditions found therapist-supported internet CBT produced effects similar to face-to-face CBT (pooled g=0.02). confirmedas of 2023-06-01

    12. [12]

      The VA's National Center for PTSD describes EMDR as an individual therapy in which a person attends to a back-and-forth movement or sound while recalling an upsetting memory, typically over about three months of weekly 50- to 90-minute sessions, and calls it one of the most effective PTSD treatments. confirmedas of 2026-10-11

    13. [13]

      NIMH suggests asking a prospective therapist about credentials, approach and its evidence base, goals and expected number of sessions, whether they can prescribe medication, confidentiality, fees, insurance and sliding-scale fees. confirmedas of 2026-10-11

      • Psychotherapies · National Institute of Mental Health (NIH) · 2024-02-01 · How can I find a therapist? (retrieved 2026-10-11)
      • Psychotherapies · National Institute of Mental Health (NIH) · 2024-02-01 · What should I look for in a therapist? (retrieved 2026-10-11)
    Revision history (1)
    1. Page created.

    Created Oct 11, 2026. Last reviewed by an editor on Oct 11, 2026. Next scheduled review: Apr 11, 2027.

    Cite this page

    "Types of therapy explained: CBT, DBT, psychodynamic and EMDR." ContentLora, updated Oct 11, 2026. https://contentlora.com/explain/types-of-therapy-explained

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