Do I Need to Know What Type of Therapy I Want?
CBT? EMDR? Somatic therapy? Trauma-informed care? The options can feel overwhelming—especially if you’re already dealing with stress, anxiety, grief, trauma, or feeling emotionally stuck.
Here’s the most important thing to know upfront: You are not expected to figure this out on your own. Not knowing what type of therapy you need is completely normal—and it’s part of what therapy practices are trained to help you with.
It’s Okay If You Don’t Have the “Right” Words Yet
Many people come to therapy with vague concerns rather than clear diagnoses or goals. You might be thinking:
“I’m not okay, but I don’t know why.”
“Something from my past still affects me.”
“I feel anxious, disconnected, or overwhelmed.”
“I just know I can’t keep feeling this way.”
All of these are valid starting points. You don’t need to know whether what you’re experiencing is trauma, anxiety, depression, burnout, or something else entirely. Therapists are trained to listen beneath the surface and help make sense of what’s going on—at a pace that feels safe and manageable.
Why There Are So Many Types of Therapy
Different types of therapy exist because people heal in different ways. Some approaches focus more on thoughts and behaviors, while others focus on emotions, the nervous system, or past experiences stored in the body. No single therapy is “best” for everyone.
What matters most is finding an approach that fits:
Your history and life experiences
Your current symptoms and stressors
How you prefer to process emotions (talking, noticing body sensations, structured tools, etc.)
Your goals for therapy
This is not something most people can determine just by reading descriptions online—and that’s okay.
What Happens During a Therapy Consultation?
When you reach out to a therapy practice, the consultation or assessment is designed to take the pressure off you—not add more.
During this process, you can expect:
Open-ended questions about what brought you in
Space to share concerns without needing a clear narrative
Clarification around symptoms, patterns, and stressors
Guidance on which therapeutic approaches may be helpful
Collaboration—not being “assigned” a therapy without your input
You don’t need to advocate perfectly for yourself or explain everything “correctly.” The therapist’s role is to help translate your experience into a supportive plan.
You Don’t Need to Choose a Therapy
A common misconception is that you need to walk into therapy knowing exactly what you want. In reality, the most important decision is simply deciding that you don’t want to handle everything alone anymore.
Therapy is a collaborative process. As your understanding grows, your therapy approach can evolve too. What works at the beginning may change as you feel safer, more regulated, or ready to go deeper.
How We Can Help
If you’re unsure where to start, Kelowna Trauma & Life Therapy is here to support you. Our 50-minute assessment is designed to help us understand your needs and match you with therapies that will support your healing. We’ll explain your options in clear, accessible language and collaborate with you to create a plan that feels right for you.
You don’t need to know what type of therapy you need, you just need to take the first step. We’ll help with the rest. Please contact us to book your free consultation.
