Choosing the Right Therapist
Common terms explained and Quiz at the bottom this page to help you make the right choice
When it comes to seeking therapy, finding the right therapist is crucial for your mental health journey. At D9 Therapy, we offer a range of different therapeutic approaches, due to have a very broad range of different therapists. Understanding the differences between these approaches can help you make an informed decision on selecting the therapist that best suits your needs.
We are aware that you may not be familiar with words like "geshtalt", or "humanistic", etc, and what that can mean coming from a therapist. So below, the common approaches are explained.
ALSO!
Please don’t hesitate to reach out to the clinic if your assigned or chosen therapist doesn’t feel like the right fit for you. We completely understand that therapy is a deeply personal experience, and not every therapist will resonate with every individual in the same way. If you feel that your current therapist isn’t the best match, you are always welcome to explore working with another therapist in our clinic. Your comfort and progress are our top priorities, and we’re here to support you every step of the way.
1. Person-Centered Therapy (PCT):
Developed by Carl Rogers, this approach emphasizes empathy, unconditional positive regard, and genuineness from the therapist. Clients who prefer a non-directive, supportive environment that allows them to explore their feelings and self-concept may choose PCT. It’s ideal for those seeking personal growth or struggling with self-esteem issues.
2. Cognitive Behavioral Therapy (CBT):
CBT focuses on identifying and changing negative thought patterns and behaviors. It’s structured and goal-oriented. Clients who are dealing with anxiety, depression, or other mental health issues often choose CBT because it helps them challenge distorted thinking and develop coping strategies for better mental health.
3. Polyvagal Theory:
Polyvagal theory focuses on understanding how the autonomic nervous system (ANS) affects emotional regulation and stress response. Clients who have experienced trauma or struggle with emotional regulation may choose this modality to learn techniques for calming the nervous system, such as deep breathing or grounding exercises.
4. Creative Methods (Art, Music, Drama Therapy):
Creative therapies incorporate art, music, or drama to express feelings that might be hard to verbalize. Clients who prefer non-verbal expression, or those dealing with trauma, may choose creative therapies to safely explore emotions and process difficult experiences in a more tangible way.
5. Visualizations:
Visualization involves using mental imagery to help clients achieve desired emotional or behavioral changes. It's often used for relaxation, stress reduction, or goal-setting. Clients who want to improve their emotional well-being or overcome fears (e.g., public speaking) may use visualizations to reinforce positive outcomes and self-confidence.
6. Positive Psychology:
Focused on strengths, happiness, and life satisfaction, positive psychology aims to enhance well-being. Clients seeking to improve their overall happiness, cultivate resilience, and find meaning in life may choose this modality, especially if they feel stuck in negative thought patterns or struggling with a sense of purpose.
7. Neuro-Linguistic Programming (NLP):
NLP is based on the idea that language and behavior patterns shape experiences. It involves using specific techniques to reframe thoughts and alter behavior. Clients looking to improve communication, change limiting beliefs, or overcome specific fears may find NLP helpful for creating lasting change.
8. Psychodynamic Therapy:
This approach explores unconscious processes and childhood experiences to understand current behavior patterns. Clients interested in exploring deep-rooted emotional conflicts or gaining insight into how past experiences influence their present may choose psychodynamic therapy for self-awareness and emotional healing.
9. Gestalt Therapy:
Gestalt therapy focuses on present experience and personal responsibility, emphasizing the importance of awareness, experience, and the “here and now.” Clients who feel disconnected from themselves or struggle with unfinished business may choose Gestalt therapy to become more aware of their emotions, thoughts, and body sensations in the moment.
10. Somatic Therapy:
Somatic therapy focuses on the connection between the body and mind, especially how physical sensations relate to emotional experiences. It is particularly beneficial for clients with trauma, anxiety, or chronic stress, as it helps release stored emotions in the body through movement or touch.
11. Trauma-Informed Therapy:
Trauma-informed therapy emphasizes understanding how trauma affects behavior and emotional well-being. Clients who have experienced trauma may choose this modality as it provides a safe, compassionate environment to explore their experiences while focusing on empowerment and healing.
12. Holistic Therapy:
Holistic therapy treats the person as a whole, addressing physical, mental, emotional, and spiritual well-being. Clients seeking balance and integration in their lives may choose this approach, especially if they’re interested in using a variety of methods (e.g., mindfulness, nutrition, spirituality) for healing.
13. Behavioral Therapy:
Behavioral therapy focuses on changing specific behaviors through conditioning techniques. Clients who want to address issues such as addiction, phobias, or compulsive behaviors may choose this modality for its practical, results-oriented approach to changing unwanted behaviors.
14. Choice Theory:
Choice theory suggests that all behavior is driven by the need to satisfy basic human needs (e.g., love, power, freedom). Clients who feel stuck or powerless in their choices may choose this modality to gain insight into how they can take more control over their actions and make healthier choices.
15. Existential Therapy:
Existential therapy focuses on exploring issues related to existence, such as meaning, freedom, and personal responsibility. Clients facing existential crises, feeling disconnected from meaning or purpose, or struggling with deep philosophical questions may choose this therapy to find clarity and a sense of agency in their lives.
Choosing the Right Therapist
Beyond approach, a strong, trusting connection with your therapist is crucial for successful therapy. Factors like experience, communication style, and cultural competence also matter. Many of our therapists offer a free consultation call, allowing you to see if they’re the right match before starting.
Find Your Ideal Therapist Quiz
Instructions: Answer each of these 10 question honestly.
Take note of how many 1s, 2s, 3s, 4s, or 5s you have, perhaps with a pen and paper.
At the end, your total score will help determine which therapy approach or therapist might suit you best.
1. How do you prefer to work through your challenges?
1️⃣ I like structured sessions with clear techniques.
2️⃣ I prefer open-ended conversations.
3️⃣ I like to focus on emotions and past experiences.
4️⃣ I want practical strategies I can use daily.
5️⃣ I need someone who incorporates mindfulness and body awareness.
2. How do you feel about exploring childhood experiences?
1️⃣ Not interested—I want to focus on the present.
2️⃣ Somewhat interested but not my main focus.
3️⃣ Very interested—my past impacts me a lot.
4️⃣ Only if it helps me solve current problems.
5️⃣ I want to explore how past trauma is stored in my body.
3. What kind of therapist-client dynamic do you prefer?
1️⃣ A directive, coach-like therapist.
2️⃣ A collaborative partner who guides me.
3️⃣ A compassionate listener who helps me process emotions.
4️⃣ Someone who challenges my thinking patterns.
5️⃣ A holistic healer who integrates mind and body.
4. What is your main therapy goal?
1️⃣ Develop coping skills and change behaviors.
2️⃣ Gain insight into myself.
3️⃣ Heal deep emotional wounds.
4️⃣ Rewire negative thought patterns.
5️⃣ Release trauma from my body and feel more connected.
5. Do you like homework or exercises between sessions?
1️⃣ Yes, I want concrete exercises.
2️⃣ Maybe, but I don’t want too much structure.
3️⃣ No, I prefer to process in sessions only.
4️⃣ Yes, I like cognitive challenges.
5️⃣ I prefer mindfulness or body-based exercises.
6. How do you deal with emotions?
1️⃣ I prefer logical approaches to manage them.
2️⃣ I want to understand them deeply.
3️⃣ I need help processing overwhelming emotions.
4️⃣ I want to change my thoughts to shift my emotions.
5️⃣ I want to connect with emotions through my body.
7. What best describes your struggles?
1️⃣ Anxiety, stress, or overthinking.
2️⃣ Feeling lost or wanting more self-awareness.
3️⃣ Deep emotional pain or unresolved trauma.
4️⃣ Negative thought patterns or self-doubt.
5️⃣ Feeling disconnected from my body or stuck in trauma.
8. What kind of therapy setting do you prefer?
1️⃣ A structured, goal-oriented approach.
2️⃣ A safe space to talk and explore freely.
3️⃣ Deep conversations about past experiences.
4️⃣ A thought-provoking, challenging approach.
5️⃣ A calming, holistic mind-body approach.
9. How do you feel about mindfulness or meditation in therapy?
1️⃣ Not my style—I prefer practical strategies.
2️⃣ Open to it, but it’s not my focus.
3️⃣ I might try it if it helps me process emotions.
4️⃣ I’d rather focus on logical approaches.
5️⃣ I love mindfulness and body-based healing.
10. How quickly do you want to see results?
1️⃣ As soon as possible, with clear strategies.
2️⃣ I’m okay with gradual self-discovery.
3️⃣ Healing takes time, and I’m patient.
4️⃣ I want to challenge my thinking and see change fast.
5️⃣ I prefer deep, long-term transformation at my own pace.
Scoring System:
✅ Mostly 1s → Cognitive Behavioral Therapy (CBT) or Behavioral Therapy
(Structured, skill-based, goal-oriented, helps with anxiety, overthinking, and problem-solving.)
This also includes: Visualizations (for goal-setting, relaxation, and mindset shifts).
✅ Mostly 2s → Person-Centered Therapy (PCT) or Positive Psychology
(Client-led, insight-focused, promotes self-growth, resilience, and personal meaning.)
This also includes: Existential Therapy (explores meaning, freedom, and life purpose).
✅ Mostly 3s → Psychodynamic Therapy or Gestalt Therapy
(Explores deep emotional wounds, past experiences, and personal awareness.)
This also includes: Creative Methods (Art, Music, Drama Therapy) (helps process deep emotions through non-verbal expression), Trauma-Informed Therapy (provides a safe space for exploring past trauma), and Existential Therapy (for those questioning meaning and purpose).
✅ Mostly 4s → Choice Theory or Neuro-Linguistic Programming (NLP)
(Challenging negative thought patterns, changing behavior through reframing and empowerment.)
This also includes: Visualizations (for shifting thoughts and reinforcing positive outcomes).
✅ Mostly 5s → Somatic Therapy or Polyvagal Theory
(Focuses on trauma healing, mind-body connection, and nervous system regulation.)
This also includes: Trauma-Informed Therapy (for those needing a safe, compassionate healing approach), Holistic Therapy (integrates emotional, physical, and spiritual well-being), and Creative Methods (for those who prefer body-based or expressive healing).