A Guide to Therapy Types: Understanding CBT, DBT, and EMDR

If you’ve started looking into therapy, you’ve probably come across a few acronyms that may feel hard to decode. The good news: you don't need to figure out which therapy is right for you before you start. A licensed therapist will work with you to determine the best approach based on what you're experiencing. While many different types of therapy exist, leading evidence-based methods like Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), and Eye Movement Desensitization and Reprocessing (EMDR) each offer a unique, research-backed approach that may be able to help you on your journey to feeling better.

It’s a lot easier to choose a path when you know where it leads. We’ve broken things down in a straightforward way so you can see which of these approaches might fit your life and provide the kind of support you’re looking for.

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What is evidence-based therapy?

Evidence-based therapy refers to treatment approaches that have been tested through rigorous scientific research and shown to produce positive outcomes. Organizations like the Canadian Psychological Association (CPA) and the American Psychological Association (APA) support the use of evidence-based practices to ensure that therapy is safe, effective, and grounded in the best available research.

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Cognitive Behavioural Therapy (CBT)

How CBT works

Cognitive Behavioural Therapy is one of the most widely studied and practiced forms of therapy — and for many people, it's the first place to start. CBT is actually an umbrella term covering several related approaches, all built on the same core idea: that thoughts, feelings, and behaviours are connected, and that changing unhelpful patterns can lead to changes in how you feel and act. Because it works well for a wide range of common concerns and consistently produces strong outcomes, CBT is often recommended for people new to therapy. CBT can be delivered in several effective formats — including in-person sessions, virtual one-on-one therapy, and structured online CBT programs that you can work through on your own schedule. When you create a free GreenShield+ account, you get free access to our Digital CBT tool through GreenShield Health.

In a typical CBT session, a therapist works with you to identify specific thought patterns that may be contributing to distress. These are sometimes called “cognitive distortions." For example, assuming the worst will happen (catastrophizing) or believing things are all good or all bad (black-and-white thinking). Once these patterns are identified, you practice replacing them with more balanced, realistic perspectives.

How CBT can help change behaviour patterns

CBT also focuses on actions, not just thoughts. When people feel anxious, low, or overwhelmed, they often avoid situations, withdraw from activities, or fall into habits that keep problems going. CBT helps you notice these patterns, gradually try new and healthier behaviours, and practice skills in real-life situations to build momentum. Changing behaviour can improve mood directly — and can also help shift thinking patterns over time.

• CBT is usually structured and goal-oriented.
• Sessions follow a set agenda, and therapists often assign exercises to practice between sessions.
• Digital CBT programs offer the same evidence-based approach in a self-guided format, and have been shown to be as effective as in-person therapy for many concerns. Learn more about Digital CBT →
• The number of sessions varies based on your goals — many people start to feel better within several weeks, and your therapist will work with you to set a pace that fits your needs.

CBT has been extensively researched for more than four decades. It is recognized by the Canadian Psychological Association and major clinical bodies worldwide as an effective treatment for a wide range of conditions and is often recommended as the first line of treatment.

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Who CBT is for

• People experiencing anxiety, depression, or persistent stress
• Those dealing with phobias, panic, intrusive thoughts, or compulsive behaviours
• People working through sleep difficulties, chronic pain, or health-related anxiety
• Those navigating life transitions, grief, relationship strain, or work stress
• People who want a structured, skills-based approach with tools they can apply between sessions

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Dialectical Behaviour Therapy (DBT)

How DBT works

Dialectical Behaviour Therapy grew out of CBT but was developed specifically for people who experience very intense emotions. It was originally created by psychologist Marsha Linehan in the 1980s to help individuals with borderline personality disorder, and it has since been adapted for a broader range of concerns.

The word “dialectical” refers to balancing two things that seem like opposites. In DBT, the core balance is between acceptance (learning to be present with difficult emotions without judgment) and change (building skills to manage those emotions more effectively).

DBT focuses on four main skill areas:

• Mindfulness: staying present and aware without reacting impulsively
• Distress tolerance: getting through difficult moments without making things worse
• Emotion regulation: understanding emotions and reducing their intensity
• Interpersonal effectiveness: communicating needs and setting boundaries in relationships

What’s the difference between DBT and DBT-informed therapy?

In its most intensive form, DBT combines individual therapy with group skills training. Many people benefit from a more accessible version called DBT-informed therapy — working one-on-one with a therapist trained in DBT techniques to build the same core skills. This format is often a strong fit for people who want focused, skills-based support and flexibility.

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Who DBT is for

• People who react impulsively or have trouble staying present
• People who have a low tolerance for distress and tend to make things worse when overwhelmed
• People who struggle to understand or manage intense emotions
• People who find it challenging to communicate needs or set boundaries in relationships

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Eye Movement Desensitization and Reprocessing (EMDR)

How EMDR works

Eye Movement Desensitization and Reprocessing takes a different approach than talk-based therapies. It was developed in the late 1980s by psychologist Francine Shapiro and is primarily used to help people process traumatic memories.

The idea behind EMDR is that traumatic experiences can get “stuck” in the brain, stored alongside the distressing emotions, physical sensations, and beliefs that were present at the time of the event. EMDR helps the brain reprocess these memories so they become less overwhelming.

During an EMDR session, a therapist guides you through recalling a distressing memory while simultaneously following a form of bilateral stimulation. In virtual sessions — which is how most GreenShield therapy is delivered — this might be the therapist guiding your eye movements on camera, using on-screen visual cues, or audio tones.

EMDR is recognized by major international and Canadian clinical bodies — including the World Health Organization, the American Psychological Association, and research published by the Canadian Psychological Association — as a first-line treatment for post-traumatic stress disorder (PTSD) and trauma-related conditions. Unlike CBT or DBT, EMDR is specifically designed for processing traumatic experiences rather than serving as a general approach to therapy.

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Who EMDR is for

• People who have experienced trauma or PTSD
• Those dealing with distressing memories that continue to affect daily life
• People who find it difficult to talk through traumatic events in detail

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CBT vs DBT vs EMDR: What’s the Difference?

These approaches are not mutually exclusive. Most therapists are trained in more than one modality and may draw on different techniques depending on what you are working through. A therapist will help determine which approach, or combination, is the best fit for your goals.

How to choose the right therapy approach for you

You don't need to choose a therapy type before you start. Most people begin by talking to a therapist about what they're experiencing, and the therapist works with you to build a treatment plan that fits — drawing on CBT, DBT, EMDR, or other treatments that work, based on what's most likely to help.

A few things that can help guide the decision:

• Think about what you want to work on. If you are dealing with anxious thoughts, low mood, or everyday stressors that feel hard to manage, CBT is a well-researched starting point. If you experience intense emotional reactions that affect your relationships or daily functioning, DBT may be a better fit. If a specific traumatic event is at the root of your distress, EMDR could be worth exploring.
• Consider your preferences. Some people prefer structured, skills-based work (CBT, DBT). Others prefer approaches that are less focused on talking through details (EMDR). There is no wrong answer.
• Ask your therapist. A good therapist will explain their approach, why they think it suits your situation, and what you can expect. You can always ask questions or explore a different direction.

GreenShield Health's therapist network includes licensed professionals with experience across 50+ areas of focus, including CBT, DBT, EMDR, and many other approaches. You don't need to know which therapy is right for you — the personalized matching tool starts with what you're experiencing, and your therapist works with you from there to build a plan that fits.