List of therapies, concepts, applications and empirical support

Description

A generated list of types of therapy used to facilitate well being and happiness, concepts, typical applications and empirical support / evidence of efficacy.

Disclosure

We suggest being informed about any therapies you choose to participate in. That said, we do not endorse or recommend therapies other than those that work for you. We are not therapists.

Table 1

Therapy	Key Concepts / Theoretical Foundation	Core Techniques / Interventions	Applications / Target Populations	Empirical Support / Research
Acceptance and Commitment Therapy (ACT)	Focuses on psychological flexibility, using mindfulness and acceptance to address inner experiences.	Mindfulness exercises, acceptance, cognitive defusion, values clarification, and committed action.	Depression, anxiety, chronic pain, stress, and a range of mental health issues.	Supported by numerous studies and meta-analyses across various conditions.
Attachment-Based Therapy	Emphasizes the influence of early attachment experiences and internal working models on current relationships and emotional regulation.	Exploration of attachment history, processing of early relational experiences, emotion regulation strategies, and corrective emotional experiences.	Couples, family therapy, trauma-related relational issues, and attachment disruptions.	Grounded in extensive attachment research; influences many contemporary approaches (e.g., EFT).
Compassion Focused Therapy (CFT)	Based on balancing the threat and soothing systems by cultivating self-compassion and reducing shame/self-criticism.	Compassionate imagery, mindful self-talk, psychoeducation, and experiential exercises to foster warmth and empathy toward oneself.	Individuals struggling with high self-criticism, shame, depression, and anxiety.	Meta-analyses and clinical studies show reductions in self-criticism and improvements in emotional regulation.
Dialectical Behavior Therapy (DBT)	Integrates CBT with mindfulness and acceptance, balancing change and acceptance; originally developed for borderline personality disorder.	Skills training (mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness), individual therapy, and telephone coaching.	Borderline personality disorder, self-harm, suicidal ideation, and emotional dysregulation; also applied to mood disorders and PTSD.	Robust empirical support from multiple randomized controlled trials and meta-analyses.
Emotionally Focused Therapy (EFT)	An attachment-based model focusing on emotional bonding and restructuring negative interaction cycles in relationships.	Identifying and reframing negative interaction cycles, facilitating emotional expression, and fostering secure attachment bonds.	Couples and family therapy, particularly for relational distress and attachment injuries.	Extensive empirical support demonstrating improvements in relationship satisfaction and emotional connection.
Experiential Therapy	Emphasizes direct, active engagement in experiences to access and process emotions beyond verbal expression.	Role-playing, guided imagery, art/movement therapies, and other creative methods to evoke and integrate emotional experiences.	Trauma, relationship issues, personal growth, and clients who benefit from non-verbal, experiential approaches.	Research supports its effectiveness in enhancing emotional expression and integration, though outcomes can be context dependent.
Integrative Therapy	Combines techniques from multiple therapeutic models tailored to the client’s unique needs; holistic and flexible.	A blend of cognitive-behavioral, psychodynamic, humanistic, and experiential interventions, adjusted over time to suit client progress.	Clients with complex, co-occurring issues or those who benefit from a personalized, flexible approach.	Supported by literature demonstrating improved outcomes when interventions are matched to individual needs.
Mindfulness-Based Cognitive Therapy (MBCT)	Merges mindfulness practices with cognitive therapy to help clients relate differently to thoughts and feelings, preventing relapse.	Mindfulness meditation, body scans, gentle yoga, and cognitive restructuring in a group-based format, often over an 8-week program.	Recurrent depression, anxiety, stress, and other conditions where rumination is problematic.	Strong empirical support, including randomized controlled trials and meta-analyses showing reduced relapse rates.
Motivational Interviewing (MI)	A client-centered, directive approach to resolving ambivalence and enhancing intrinsic motivation for change.	Reflective listening, open-ended questions, affirmations, and decisional balance to evoke personal motivations and commitment to change.	Substance abuse, health behavior change, and various mental health issues where ambivalence is a barrier to change.	Supported by numerous meta-analyses and studies across diverse settings.
Person-Centered Therapy	Based on the belief in the client’s inherent capacity for growth, emphasizing empathy, unconditional positive regard, and genuineness.	Non-directive, client-led sessions, empathic reflective listening, and creating a safe, accepting environment.	Personal growth, self-esteem issues, and general psychotherapy; used across a wide range of populations.	Foundational work by Carl Rogers; well-regarded for promoting self-actualization and emotional healing.
Prolonged Exposure Therapy (PE)	Based on emotional processing theory, it helps reduce PTSD symptoms by confronting trauma-related stimuli.	Imaginal exposure (recounting traumatic memories) and in vivo exposure (gradual confrontation of feared situations), paired with emotional processing and psychoeducation.	Post-Traumatic Stress Disorder (PTSD) and anxiety disorders related to trauma.	Extensive empirical support through randomized controlled trials and meta-analyses demonstrating significant symptom reduction.
Psychodynamic Therapy	Focuses on uncovering unconscious processes, early childhood experiences, and the impact of unresolved conflicts on current behavior.	Free association, exploration of defense mechanisms, dream analysis, and examination of transference/countertransference dynamics.	Depression, anxiety, personality disorders, and relational problems; typically longer-term therapy.	Meta-analyses indicate lasting benefits, particularly in the long term, through increased insight and emotional processing.
Solution Focused Brief Therapy (SFBT)	Emphasizes building solutions rather than focusing on problems, harnessing the client’s strengths and resources.	Miracle question, scaling questions, exception seeking, and goal-setting to help clients envision and achieve their preferred future.	Brief interventions in individual, couples, family, and organizational settings; particularly useful for those seeking quick, actionable change.	Supported by meta-analyses showing positive outcomes and improvements in various contexts.
Cognitive Behavioral Therapy (CBT)	Focuses on identifying and restructuring dysfunctional thoughts and behaviors to improve emotional regulation and coping.	Cognitive restructuring, behavioral experiments, exposure techniques, and skills training aimed at challenging negative thought patterns.	Wide range of conditions including depression, anxiety, phobias, OCD, and other mental health disorders.	One of the most extensively researched therapies with a vast evidence base supporting its effectiveness.
Interpersonal Psychotherapy (IPT)	Centers on improving interpersonal relationships and communication as a means to reduce psychological distress.	Addressing role transitions, grief, and interpersonal disputes through structured, time-limited sessions.	Depression, relationship issues, and social functioning difficulties; often used as a brief intervention.	Strong evidence base, particularly for depression and interpersonal difficulties.
Reality Therapy	Based on Choice Theory, it emphasizes personal responsibility and the pursuit of basic needs through effective, present-focused decision making.	Focusing on present behaviors, goal-setting, and exploring choices to meet needs for love, belonging, power, freedom, and fun.	Relationship issues, behavioral change, and self-improvement; often used in counseling and educational settings.	Supported by clinical applications demonstrating increased personal responsibility and improved decision-making.
Existential Therapy	Explores the fundamental concerns of existence—meaning, freedom, isolation, and mortality—to help clients create authentic lives.	Open dialogue about life’s inherent challenges, meaning-making exercises, and exploration of personal values and existential concerns.	Individuals facing existential crises, life transitions, or feelings of meaninglessness; used in both individual and group settings.	Qualitative evidence supports its utility in deep personal growth; empirical research is more variable.
Positive Psychology Interventions (PPIs)	Focuses on building positive emotions, strengths, and overall well-being rather than solely treating pathology.	Gratitude journaling, savoring exercises, strengths assessments, optimism training, and other structured activities designed to enhance happiness and life satisfaction.	General population, clients seeking enhanced well-being, and individuals with mild to moderate depression or anxiety.	Emerging evidence supports significant improvements in well-being and positive affect.
Internal Family Systems (IFS)	Views the mind as composed of multiple “parts” that interact within a system; emphasizes self-leadership and internal harmony.	Dialoguing with internal parts, mindfulness, unburdening techniques, and guided internal exploration to foster self-compassion and integration of conflicting aspects.	Trauma, self-criticism, internal conflicts, and various mental health issues; particularly effective for clients with fragmented self-states or complex internal dynamics.	Growing empirical support through both qualitative and quantitative studies; increasingly recognized for fostering internal integration and healing.

This table offers a snapshot of each therapy’s theoretical underpinnings, core interventions, target populations, and research support.

To be integrated

if not already included

Cognitive Behavioral Therapy (CBT): While CBT is widely known for treating depression and anxiety, its focus on identifying and restructuring negative thought patterns can also significantly improve overall well-being and life satisfaction. By helping individuals develop more adaptive beliefs and behaviors, CBT promotes long-term emotional resilience and happiness.
Interpersonal Psychotherapy (IPT): IPT is a time-limited, focused approach that centers on improving interpersonal relationships and communication patterns. By addressing issues like role transitions, grief, and interpersonal disputes, IPT helps clients enhance their social support networks and emotional well-being, which can lead to increased happiness.
Reality Therapy: Developed by William Glasser, Reality Therapy is based on the premise that we have control over our behaviors and choices. It emphasizes personal responsibility and focuses on fulfilling basic needs—such as love, belonging, power, freedom, and fun—by making effective choices. This approach empowers individuals to take charge of their lives, often resulting in enhanced satisfaction and well-being.
Existential Therapy: This approach addresses fundamental issues of human existence, such as meaning, freedom, isolation, and mortality. By encouraging clients to explore these deep questions and discover personal meaning, Existential Therapy can help individuals lead more authentic, fulfilling lives. The emphasis on finding purpose and embracing life’s uncertainties often contributes to greater overall well-being.
Positive Psychology Interventions: Although not always framed as “therapy” in the traditional sense, positive psychology interventions (PPIs) are structured activities aimed at boosting well-being. Techniques such as gratitude journaling, savoring positive experiences, and identifying personal strengths are used to enhance happiness, optimism, and life satisfaction.

Others

therapeutic approaches not previously discussed that are often used to enhance happiness and overall well-being:

Logotherapy
Description: Developed by Viktor Frankl, logotherapy centers on the belief that the primary human drive is to find meaning in life.
Well-being Focus: By helping individuals discover purpose—even amidst adversity—logotherapy can foster resilience and deep fulfillment.
Mindfulness-Based Stress Reduction (MBSR)
Description: A structured program developed by Jon Kabat-Zinn that uses mindfulness meditation, body awareness, and gentle yoga.
Well-being Focus: MBSR has been shown to reduce stress, improve emotional regulation, and boost overall mental health.
Art Therapy
Description: This approach utilizes creative expression (e.g., drawing, painting, sculpting) to help clients process emotions and explore inner experiences.
Well-being Focus: Engaging in art can increase self-awareness, reduce anxiety, and improve mood.
Music Therapy
Description: Involves using music—whether through listening, playing, or creating—to address emotional, cognitive, and social needs.
Well-being Focus: Music therapy can reduce stress, evoke positive emotions, and foster a sense of connection and relaxation.
Dance/Movement Therapy (DMT)
Description: Utilizes movement and dance as a medium for expression and healing, integrating physical, emotional, and cognitive aspects.
Well-being Focus: DMT can enhance mood, promote body awareness, and support emotional release and self-expression.
Ecotherapy / Nature-Based Therapy
Description: Focuses on the therapeutic benefits of engaging with nature, such as through gardening, nature walks, or wilderness therapy.
Well-being Focus: Time spent in natural settings has been linked to reduced stress, improved mood, and increased overall well-being.
Somatic Experiencing / Somatic Therapy
Description: Emphasizes the mind-body connection to help clients process and release physical manifestations of stress and trauma.
Well-being Focus: By attending to bodily sensations, clients can alleviate tension, improve emotional regulation, and restore balance.
Transpersonal Therapy
Description: Explores spiritual dimensions of the human experience, including existential questions and the search for deeper meaning.
Well-being Focus: This approach can foster a sense of interconnectedness, purpose, and profound personal growth.
Narrative Therapy
Description: Encourages clients to reframe and re-author their personal stories, focusing on strengths and empowering narratives.
Well-being Focus: By redefining their life narratives, individuals can enhance self-efficacy, resolve internal conflicts, and increase overall happiness.
Biofeedback/Neurofeedback Therapy
- Description: Uses technological tools to provide real-time feedback on physiological processes (e.g., heart rate, brain waves), enabling clients to gain control over these functions.
- Well-being Focus: This increased self-regulation can reduce stress and anxiety, promote relaxation, and support emotional balance.

Each of these approaches offers unique pathways to enhancing happiness and well-being. They may be used alone or integrated with other therapeutic modalities, depending on individual needs and preferences.

Let me know if you'd like further details or references on any of these therapies!