Not Sure What Type of Therapy You Need?
If you’ve been thinking about therapy but aren’t sure where to start, you’re not alone.
Most people don’t actually know what kind of support they need — they just know something isn’t working the way it should.
What to do?How do I know?
Help!
What if I pick wrong?
Which option is best?
You’re not supposed to have this figured out.
You might know something feels off.
You might feel stuck in patterns you can’t quite break.
You might be functioning at a high level — but internally, it’s taking more effort than it should.
And now you’re here trying to answer a question most people don’t know how to answer:
“What kind of therapy do I actually need?”
That’s not something you’re expected to know ahead of time.
But there is a way to start narrowing it down.
Here’s how to start making sense of it
Most people who reach out fall into one of a few different paths — not based on how “bad” things are, but based on how their system is functioning and what kind of change they’re actually looking for.
Here’s a simple way to think about it:
Weekly Therapy
Weekly therapy is often the right fit if:
You want consistent support over time.
You’re functioning, but something feels stuck or unresolved.
This approach works well when you’re looking for steady, ongoing change and integration.
You want space to process, reflect, and build awareness.
You’re not in crisis - but you don’t want to keep carrying things the way you have been.
EMDR Intensives
Intensives are a different approach.
Instead of spreading the work out over months, we focus it into a shorter, more concentrated period of time.
This might be the right fit if:
You don’t want to drag this process out
You feel like you’ve been dealing with the same things for a long time
For many high-functioning individuals, this is what actually creates movement when weekly therapy hasn’t been enough.
You have the capacity to step into focused, deeper work
You’re ready to work more directly on what’s underneath the patterns
When It's Not Just Anxiety
Sometimes what looks like anxiety is actually something else.
If your mind gets stuck in loops…
If you feel like you need certainty before you can move forward…
If thinking things through doesn’t actually resolve anything…
That’s often how OCD shows up — especially in people who are used to solving problems and staying in control.
This requires a different approach than traditional talk therapy.
