Seeking Therapy: Finding the Right Fit
- lindseyrockwell
- Aug 18
- 3 min read
By: Madison Hollis, MA, LPC
As human beings, we all come with our own quirks, patterns, influences, and ways of existing. So why would there be a one-size-fits-all approach to therapy? (Spoiler alert: there isn’t.) Whether you’re a first-time therapy seeker or a seasoned vet, here are a few things to consider when finding the most aligned option for your therapy experience:
For clarity: modality refers to the “how” of therapy, while theoretical orientation refers to the “why.”
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Modalities
CBT, IFS, DBT, EMDR… why do therapy modalities always seem to be acronyms? And which letters are you supposed to choose?
Clinicians often use different modalities depending on what a client brings in (and let’s be honest—some clinicians have their favorites right out of the gate). The goal is always to best support clients in navigating the concerns they bring to therapy. Sometimes it takes a few tries to align with a modality that makes sense and allows change to happen organically.
If you’re new to therapy, I encourage you to go in with an open mind and the willingness to admit when a certain modality isn’t a good fit. Not connecting with a modality doesn’t mean something is wrong with you or that you’ve failed—it just means the approach isn’t the right match.
One of the most overwhelming parts of beginning therapy can be finding a therapist you trust and build rapport with, who also practices the modality that supports your needs.
There are dozens of modalities out there, each suited to different concerns. To keep this post focused, I’ll highlight the modalities I personally use, explain what they are, and share what conditions they can be effective for. All of these are evidence-based, with decades of study and application supporting their effectiveness. (Stay tuned—my next post will cover my theoretical orientations and why I align with them!)
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Cognitive Behavioral Therapy (CBT)
CBT, developed by Dr. Aaron Beck, is a form of talk therapy based on the premise that thoughts, feelings, and behaviors are interconnected. It helps clients better understand thought patterns, change unhelpful behaviors, and develop effective coping strategies.
Conditions CBT may help with:
Major Depressive Disorder
Generalized Anxiety Disorder
Panic Disorder
Social Anxiety Disorder
Post-Traumatic Stress Disorder (PTSD)
Attention Deficit Hyperactivity Disorder (ADHD)
Bipolar Disorder
Eating Disorders
Sleep Disorders (e.g., insomnia)
Adjustment Disorders
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Dialectical Behavioral Therapy (DBT)
Developed by Dr. Marsha Linehan, DBT was originally created for individuals with Borderline Personality Disorder (BPD) but has since proven effective for a variety of challenges. DBT focuses on skills in mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness.
The “dialectical” part refers to balancing acceptance and change—helping people build confidence, handle stress more effectively, decrease fearfulness, improve self-esteem, and strengthen relationships.
Conditions DBT may help with:
Personality Disorders, including BPD
Post-Traumatic Stress Disorder (PTSD)
Major Depressive Disorder
Self-harm and suicidal ideation
Attention Deficit Hyperactivity Disorder (ADHD)
Bipolar Disorder
Eating Disorders
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Mindfulness-Based Cognitive Therapy (MBCT)
MBCT, much like CBT but with a more somatic focus, was developed to prevent relapse in depression and related disorders. Rather than changing thoughts, MBCT emphasizes present-moment awareness and acceptance—teaching clients to notice thoughts and feelings without judgment. Practices include meditation, breathing techniques, and body awareness exercises.
Conditions MBCT may help with:
Recurrent Major Depressive Disorder
Anxiety Disorders
Bipolar Disorder
General emotional distress
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Attachment-Based Therapy
Developed from John Bowlby and Mary Ainsworth’s attachment theory, this approach examines how early caregiver relationships shape present-day relationship functioning. Our early bonds can deeply influence how we relate to others as adults.
If you’re struggling with forming or maintaining healthy relationships, this approach may be especially helpful.
Conditions Attachment-Based Therapy may help with:
Depression
Anxiety Disorders
Difficulties in relationships (romantic, friendships, family, or work-related)
Relational Trauma
Mood Disorders
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Solution-Focused Brief Therapy (SFBT)
SFBT is a strengths-based, goal-driven approach that helps clients identify practical, sustainable solutions. Using principles of positive psychology, it emphasizes motivation, hope, and future-focused problem-solving.
Issues SFBT may help with:
Depression
Anxiety
Low self-esteem
Work-related stress
Personal stress
Relationship challenges
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In my work with clients, I take a dynamic and integrative approach, meaning I’m not rigid about which modality I use. Instead, I draw from different approaches depending on each client’s needs, goals, and what resonates with them.
Therapy is most effective when it feels collaborative and adaptable, not one-size-fits-all.
If you’re beginning your own therapy journey, remember that finding the right fit takes time and exploration. Trust the process, stay curious, and know that the right approach and the right therapist can make all the difference in your growth and healing.
If you’re curious about how these modalities might support you or want to explore what approach might feel most aligned, I welcome you to reach out and start the conversation.
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