Different therapies target different problems, skills and goals. For most people, first‑line options include CBT, ACT, behavioural activation (for depression), exposure‑based treatments (for anxiety/OCD/PTSD), and, where relevant, EMDR or CPT/PE for trauma, DBT‑informed skills for emotion regulation, and IPT when relationship role transitions or grief are central (Hofmann et al., 2012; Cuijpers et al., 2021; Cusack et al., 2016; NICE, 2018; Kliem et al., 2010; Weissman et al., 2018).
How to use this guide
- Skim the 3‑minute triage to match your main goals to proven approaches.
- Read the therapy snapshots to see how each method works, how long it takes, and who it suits.
- Use the fit checklist to choose a practitioner and format (in‑person or Telehealth).
- If you’re unsure, a psychologist can help you select and adapt a plan.
Important: If you’re in crisis or at risk, call 000. For 24/7 support, contact Lifeline 13 11 14. This article is general information only.
3‑minute triage: match common goals to therapies
| Your main goal | Often‑effective first options | Notes |
|---|---|---|
| Feeling low, unmotivated | CBT, Behavioural Activation (BA), ACT, MBCT (for relapse prevention) | BA gets you moving first; CBT challenges unhelpful thinking; ACT builds psychological flexibility (Hofmann et al., 2012; Ekers et al., 2014; Kuyken et al., 2016). |
| Persistent worry/panic | CBT with exposure; ACT; Unified Protocol | Learning‑by‑doing exposure is key; UP suits mixed anxiety (Barlow, 2011; Norton & Price, 2007). |
| Social anxiety | CBT (exposure + social skills) | Strong evidence; graded, repeated practice (Mayo‑Wilson et al., 2014). |
| Trauma memories/flashbacks | PE/CPT/EMDR | First‑line for PTSD; choose with a clinician (Cusack et al., 2016; NICE, 2018). |
| OCD/intrusive thoughts | ERP (exposure and response prevention) ± SSRI | ERP is gold standard; add meds if indicated (Olatunji et al., 2013; NICE, 2018). |
| Emotion swings/self‑criticism | DBT‑informed skills, Compassion‑Focused Therapy (CFT), ACT | DBT for emotion regulation, distress tolerance & relationships (Kliem et al., 2010; Gilbert, 2014). |
| Relationship distress | Emotionally Focused Therapy (EFT), Integrative Behavioural Couple Therapy (IBCT) | Empirically supported couple therapies (Wiebe & Johnson, 2016; Shadish & Baldwin, 2003). |
| Binge/purge or restriction | CBT‑E, FBT (adolescents) | FBT has strong support in teens; CBT‑E in adults (Lock et al., 2010; Fairburn, 2008). |
| Alcohol/drug change | Motivational Interviewing (MI); CBT; Contingency Management | MI increases readiness; combine with CBT (Lundahl et al., 2010). |
| Insomnia | CBT‑I | First‑line for chronic insomnia (Trauer et al., 2015). |
| Chronic pain | CBT/ACT + activity pacing | Focus on function, not just pain scores (Veehof et al., 2016). |
Therapy snapshots (what it is, what you’ll do, how long it takes)
Cognitive Behavioural Therapy (CBT)
Best for: depression, anxiety, panic, health anxiety, social anxiety, OCD (with ERP), insomnia (CBT‑I), chronic pain.
What happens: learn to notice patterns between situations, thoughts, feelings and actions; test predictions; practise new behaviours (Hofmann et al., 2012).
Length: 6–20 sessions depending on goals.
Why it works: skills + graded exposure change avoidance and build mastery.
Evidence: hundreds of trials; large cumulative effect sizes across conditions (Hofmann et al., 2012; Cuijpers et al., 2021).
Behavioural Activation (BA)
Best for: depression with low energy/avoidance.
What happens: schedule values‑based activity, reduce rumination and avoidance, track mood‑behaviour links.
Length: 8–12 sessions.
Evidence: as effective as full CBT in many studies (Ekers et al., 2014).
Acceptance and Commitment Therapy (ACT)
Best for: mixed anxiety/depression, chronic pain, health anxiety, perfectionism, identity change.
What happens: mindfulness + acceptance skills + values‑guided action.
Length: 8–16 sessions.
Evidence: meta‑analysis shows ACT is comparable to established treatments across problems (A‑Tjak et al., 2015).
Exposure‑based therapies (PE/ERP/UP)
Best for: PTSD (PE/CPT/EMDR), OCD (ERP), phobias/panic, social anxiety.
What happens: graded, repeated exposure to feared memories/cues while preventing safety behaviours/compulsions.
Length: 8–16 sessions.
Evidence: core mechanism for anxiety‑related problems (Norton & Price, 2007; Cusack et al., 2016; Olatunji et al., 2013).
Cognitive Processing Therapy (CPT) & Prolonged Exposure (PE)
Best for: PTSD.
What happens: CPT challenges trauma‑related beliefs; PE uses imaginal and in‑vivo exposure.
Evidence: first‑line in guidelines (Cusack et al., 2016; NICE, 2018).
Eye Movement Desensitisation and Reprocessing (EMDR)
Best for: PTSD and some trauma‑related presentations.
What happens: brief sets of bilateral stimulation while recalling memories in a structured protocol (Shapiro, 2018).
Evidence: comparable to trauma‑focused CBT in many trials (Chen et al., 2014; NICE, 2018).
Dialectical Behaviour Therapy (DBT; skills‑focused)
Best for: emotion dysregulation, self‑harm urges, impulsivity, relationship instability.
What happens: modules for mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness.
Formats: full DBT programmes; or DBT‑informed skills within individual therapy.
Evidence: meta‑analyses support DBT for reducing self‑harm and improving emotion regulation (Kliem et al., 2010; Panos et al., 2014).
Interpersonal Psychotherapy (IPT)
Best for: depression linked to role transitions, disputes, complicated grief, or interpersonal deficits.
What happens: map the problem area, build communication/problem‑solving skills, and mobilise support (Weissman et al., 2018).
Length: 12–16 sessions.
Evidence: strong for acute depression; also used perinatally (Cuijpers et al., 2011).
Mindfulness‑Based Cognitive Therapy (MBCT)
Best for: preventing relapse in recurrent depression; also used for anxiety/stress.
What happens: 8‑week group integrating mindfulness with CBT skills.
Evidence: reduces relapse risk vs usual care (Kuyken et al., 2016).
Unified Protocol (UP)
Best for: mixed anxiety/depression or multiple diagnoses.
What happens: one transdiagnostic set of modules (emotion awareness, cognitive flexibility, exposure).
Evidence: promising meta‑analytic support (Sakiris & Berle, 2015).
Couple and family therapies (EFT, IBCT, FBT, PCIT)
Best for: relationship distress, parenting challenges, adolescent eating disorders, early childhood behaviour issues.
Evidence: EFT/IBCT have good support for couples (Wiebe & Johnson, 2016; Shadish & Baldwin, 2003). FBT is first‑line for adolescent anorexia; PCIT is effective for disruptive behaviours (Lock et al., 2010; Thomas & Zimmer‑Gembeck, 2012).
Frequently asked questions
Is one therapy “best” for everything?
No. Outcomes improve when the method fits your problem, preference and goals (Hofmann et al., 2012).
How fast will I feel better?
Many approaches show change in 4–8 sessions, but complex problems or trauma can take longer. Agree on clear targets and review every 4–6 weeks.
Telehealth or in‑person?
Both can work. Reviews show allied‑health Telehealth delivers comparable outcomes for many interventions when sessions are structured (Monash University, 2024).
Do medications replace therapy?
Not usually. Combining therapy with medication is common for moderate‑to‑severe conditions—discuss with your GP or psychiatrist (NICE, 2018).
Choosing a therapist: a quick checklist
- Credentials & scope: AHPRA‑registered psychologist/clinical psychologist; relevant training in the therapy you want.
- Method clarity: Can they explain why this approach fits your goals?
- Practice plan: Frequency, length, homework, and how progress will be measured.
- Fit: You feel respected and understood; ruptures are discussed openly.
- Accessibility: Consider Telehealth vs home/clinic, cost, and—if NDIS—category and travel rules.
What to expect in the first 3 sessions
- Session 1 — map the terrain: story, goals, strengths, red flags.
- Session 2 — plan: agree a diagnosis/formulation, pick a method, set metrics.
- Session 3 — start skills: first exercises (e.g., activity scheduling, breathing, exposure planning), and book reviews.
Australia‑specific: access and funding
- Medicare: GP Mental Health Treatment Plan provides rebates for eligible services.
- NDIS: therapy is usually funded from Capacity Building: Improved Daily Living (psychology) or Improved Relationships (behaviour support); travel and non‑face‑to‑face rules apply (NDIA, 2025a; 2025c).
- Private/insurance: check inclusions and Telehealth policies.
Book with TherapyNearMe.com.au: Telehealth psychology Australia‑wide; home visits in selected areas; behaviour support for NDIS participants. Call 1800 NEAR ME.
References
A‑Tjak, J.G.L., Davis, M.L., Morina, N., Powers, M.B., Smits, J.A.J. & Emmelkamp, P.M.G. (2015) ‘A meta‑analysis of the efficacy of Acceptance and Commitment Therapy (ACT) for anxiety and depression’, Journal of Affective Disorders, 185, pp. 13–22.
Barlow, D.H. (2011) Unified Protocol for Transdiagnostic Treatment of Emotional Disorders: Therapist Guide. New York: Oxford University Press.
Chen, Y.‑R., Hung, K.‑W., Tsai, J.‑C., Chu, H., Chung, M.‑H., Chen, S.‑R. & Chou, K.‑R. (2014) ‘Efficacy of eye‑movement desensitization and reprocessing for patients with post‑traumatic stress disorder: a meta‑analysis of randomized controlled trials’, PLoS ONE, 9(8), e103676.
Cuijpers, P., Karyotaki, E., Reijnders, M. & Purgato, M. (2021) ‘Psychological treatments for depression in adults: a network meta‑analysis’, World Psychiatry, 20(2), pp. 283–293.
Cusack, K., Jonas, D.E., Forneris, C.A., Wines, C., Sonis, J., Middleton, J.C. et al. (2016) ‘Psychological treatments for adults with posttraumatic stress disorder: a systematic review and meta‑analysis’, Annals of Internal Medicine, 165(12), pp. 757–767.
Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D. & Gilbody, S. (2014) ‘Behavioural activation for depression; an update of meta‑analysis of effectiveness and sub group analysis’, PLoS ONE, 9(6), e100100.
Fairburn, C.G. (2008) Cognitive Behavior Therapy and Eating Disorders. New York: Guilford Press.
Gilbert, P. (2014) The Compassionate Mind: A New Approach to Life’s Challenges. London: Robinson.
Hofmann, S.G., Asnaani, A., Vonk, I.J.J., Sawyer, A.T. & Fang, A. (2012) ‘The efficacy of cognitive behavioral therapy: a review of meta‑analyses’, Cognitive Therapy and Research, 36(5), pp. 427–440.
Kliem, S., Kröger, C. & Kosfelder, J. (2010) ‘Dialectical behavior therapy for borderline personality disorder: a meta‑analysis using mixed‑effects modeling’, Journal of Consulting and Clinical Psychology, 78(6), pp. 936–951.
Kuyken, W., Warren, F., Taylor, R.S., Whalley, B., Crane, C., Bondolfi, G. et al. (2016) ‘Efficacy of mindfulness‑based cognitive therapy in prevention of depressive relapse: an individual patient data meta‑analysis from randomized trials’, JAMA Psychiatry, 73(6), pp. 565–574.
Lock, J., Le Grange, D., Agras, W.S., Moye, A., Bryson, S.W. & Jo, B. (2010) ‘Randomized clinical trial comparing family‑based treatment with adolescent‑focused individual therapy for adolescents with anorexia nervosa’, Archives of General Psychiatry, 67(10), pp. 1025–1032.
Lundahl, B., Kunz, C., Brownell, C., Tollefson, D. & Burke, B.L. (2010) ‘A meta‑analysis of motivational interviewing: twenty‑five years of empirical studies’, Research on Social Work Practice, 20(2), pp. 137–160.
Mayo‑Wilson, E., Dias, S., Mavranezouli, I., Kew, K., Clark, D.M., Ades, A. & Pilling, S. (2014) ‘Psychological and pharmacological interventions for social anxiety disorder in adults: a systematic review and network meta‑analysis’, The Lancet Psychiatry, 1(5), pp. 368–376.
Monash University (2024) ‘Delivery of allied‑health interventions using Telehealth modalities: a rapid systematic review’, Healthcare, 12(12), 1217.
NICE (2018) Post‑traumatic stress disorder: NICE guideline [NG116]. London: National Institute for Health and Care Excellence.
NDIA (2025a) NDIS Pricing Arrangements and Price Limits 2025–26. Canberra: National Disability Insurance Agency.
NDIA (2025c) ‘Therapy supports’, NDIS – Supports funded by the NDIS. Canberra: National Disability Insurance Agency.
Norton, P.J. & Price, E.C. (2007) ‘A meta‑analytic review of adult cognitive‑behavioral treatment outcome across the anxiety disorders’, Journal of Nervous and Mental Disease, 195(6), pp. 521–531.
Olatunji, B.O., Davis, M.L., Powers, M.B. & Smits, J.A.J. (2013) ‘Cognitive behavioral therapy for obsessive‑compulsive disorder: a meta‑analysis of treatment outcome and moderators’, Journal of Psychiatric Research, 47(1), pp. 33–41.
Panos, P.T., Jackson, J.W., Hasan, O., Panos, A., Eyer, S. & White, M.L. (2014) ‘Meta‑analysis and systematic review assessing the efficacy of dialectical behavior therapy (DBT)’, Research on Social Work Practice, 24(2), pp. 213–223.
Sakiris, N. & Berle, D. (2015) ‘A systematic review and meta‑analysis of the Unified Protocol as a transdiagnostic emotion regulation‑based intervention’, Clinical Psychology Review, 40, pp. 29–46.
Segal, Z.V., Williams, J.M.G. & Teasdale, J.D. (2018) Mindfulness‑Based Cognitive Therapy for Depression (2nd ed.). New York: Guilford Press.
Shadish, W.R. & Baldwin, S.A. (2003) ‘Meta‑analysis of marital and family therapy: an updated review’, Journal of Marital and Family Therapy, 29(4), pp. 547–570.
Shapiro, F. (2018) Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). New York: Guilford Press.
Trauer, J.M., Qian, M.Y., Doyle, J.S., Rajaratnam, S.M.W. & Cunnington, D. (2015) ‘Cognitive behavioral therapy for chronic insomnia: a systematic review and meta‑analysis’, Annals of Internal Medicine, 163(3), pp. 191–204.
Veehof, M.M., Trompetter, H.R., Bohlmeijer, E.T. & Schreurs, K.M.G. (2016) ‘Acceptance‑ and mindfulness‑based interventions for the treatment of chronic pain: a meta‑analytic review’, Cognitive Behaviour Therapy, 45(1), pp. 5–31.
Weissman, M.M., Markowitz, J.C. & Klerman, G.L. (2018) The Guide to Interpersonal Psychotherapy (Updated ed.). New York: Oxford University Press.
Thomas, R. & Zimmer‑Gembeck, M.J. (2012) ‘Parent–Child Interaction Therapy: An evidence‑based treatment for child maltreatment’, Child Maltreatment, 17(3), pp. 253–266.
This information is educational and not a substitute for personalised advice. If you need urgent help, call 000. For 24/7 support, contact Lifeline 13 11 14. For Telehealth bookings with a registered psychologist, visit TherapyNearMe.com.au.
