If you’re new to therapy, consider why you're seeking therapy now. If you’re mostly seeking support around a specific mood or behavioral challenge, such as depression, anxiety, or ADHD, Cognitive Behavioral Therapy may be right for you. If you’re looking to do deeper process work, such as around trauma, relationships, or life transitions, psychodynamic therapy may be a good choice.
That said, these are just two big schools of thought, and most therapists draw from many approaches and tailor the sessions to meet the client’s needs, so it’s most important to look for a therapist you feel comfortable working with.
If you’ve been in therapy before, consider what worked well for you in the past: was it breathing and meditation techniques? Structured sessions that ended in homework assignments? Deep exploration of childhood experiences? Analysis of the relationship patterns that are causing issues? Try seeking out therapists who mention the techniques that you’ve benefited most from before.