Therapies and training

Therapy is one of the main ways people get better from depression, anxiety, trauma, sleep problems and stress. It can also help families living with dementia. This section explains the methods that have been studied, in plain words, so you can talk with a professional about what might fit you.

Some pages here are full self-help courses, with weekly lessons you can do at home. Others explain treatments you can only get from a clinic, such as brain stimulation. Each page says how strong the research is.

What is therapy?

Psychotherapy is a set of treatments where you work with a trained professional, alone or in a group. Together you learn to understand your feelings and try new ways of thinking and acting.¹ Many types of therapy teach skills, such as solving problems, calming your body, or speaking up for yourself.¹

Therapy is not approved by the FDA the way a drug is. But many types have been tested in careful studies.¹ Psychiatrists, psychologists, social workers, counselors and psychiatric nurses can all provide it.¹

New to therapy? Start with our beginner's guide. It explains the types of professionals, what a first session is like, and how long therapy usually lasts. Then see:

• How to find a therapist
• Paying for therapy
• Online therapy and mental health apps
• Support groups and peer support

How to choose a therapy

There is rarely one "right" therapy. The APA depression guideline recommends several therapies without ranking one above the others.² For some problems, such as PTSD and insomnia, certain therapies have the most support.^4,5 These steps can help you choose.

1. Name your main problem. Low mood, worry, trauma, poor sleep, grief or caregiver stress each point to different methods. Our check-in can help you put it into words.
2. Look at the evidence table below. Methods with a strong badge have the most research behind them.
3. Think about what suits you. Do you prefer talking things through, learning practical skills, or moving your body? Alone, in a group, or online?
4. Ask questions in the first visit. Ask about the therapist's training, what method they use, how many sessions they expect, and how progress will be measured.¹
5. Give it time, then check in. If you are not feeling better after a reasonable time, it is fine to ask about a different approach or a different therapist.¹

Evidence at a glance

The badges follow our evidence ratings. Strong means many good trials or a professional guideline. Moderate means several trials with some limits. Promising means early or small studies.

What the research shows, in plain words

For depression, the American Psychological Association (APA) recommends several therapies for adults. They include CBT, behavioral therapy, interpersonal therapy, MBCT, psychodynamic therapy and supportive therapy.² For older adults, it recommends group CBT, interpersonal therapy, and group life review or reminiscence.³ In other words, therapy can work at any age.

For trauma, the VA names three talk therapies with the most research support: cognitive processing therapy, prolonged exposure and EMDR. They usually take about 8 to 16 sessions.⁴ Read more in trauma-focused therapies.

For sleep, the American College of Physicians recommends CBT-I as the first treatment for adults with long-lasting insomnia, before sleeping pills.⁵

For movement, a large 2024 review of 218 trials found that walking or jogging, yoga and strength training eased depression, especially at higher effort. The quality of the studies was low, so results should be read with care.¹⁰ Tai chi reduced the share of older adults who fall by about 1 in 5 (20%).¹¹

For dementia, a 2023 Cochrane review of 37 studies found cognitive stimulation gave a small benefit to thinking. That was about equal to a six-month delay in expected decline.¹² A 2025 Cochrane review found music therapy probably helps depression in dementia a little.¹³

For hard-to-treat depression, clinics offer options beyond talk therapy. ECT works under brief general anesthesia and is used for severe depression or when fast help is needed.¹⁵ TMS uses magnetic pulses and does not need anesthesia.¹⁵ Esketamine nasal spray must be given in a certified clinic, with at least two hours of monitoring after each dose.¹⁶

Self-help lesson series

These courses walk you through skills step by step. You can do them on your own, or alongside a therapist.

• CBT, 6 weeks: Week 1: thoughts, feelings and actions · Week 2: catching automatic thoughts · Week 3: testing your thoughts · Week 4: behavior experiments · Week 5: deeper beliefs · Week 6: staying well
• Behavioral activation, 3 lessons: Tracking your days · What matters to you · Scheduling and troubleshooting
• ACT, 5 lessons: Finding your values · Unhooking from thoughts · Making room for feelings · Being present · Committed action
• DBT skills, 4 modules: Mindfulness · Distress tolerance · Emotion regulation · Interpersonal skills
• Mindfulness, 4 weeks: Paying attention on purpose · The breath · Watching thoughts · Mindfulness in daily life
• CBT-I, 5 lessons: The sleep diary · Setting your sleep window · Retraining bed for sleep · Calming thoughts about sleep · Wind-down and staying on track
• Exercise for mood: A 12-week walking plan · Strength and balance for older adults
• Tai chi, 4 lessons: Stance, posture and breath · Shifting weight · First arm movements · A short sequence
• Baduanjin qigong, 8 movements: 1. Hold up the heavens · 2. Drawing the bow · 3. Separating heaven and earth · 4. Wise owl gazes backward · 5. Swaying the head and tail · 6. Reach down to the feet · 7. Clenching fists · 8. Bouncing on the toes

For short guided exercises, try cyclic sighing, the body scan or muscle relaxation.

Notes for older adults and caregivers

Therapy can work well in later life.³ Some people prefer shorter, practical methods like problem-solving therapy, or group formats where they meet others. Movement-based options such as tai chi can help both mood and balance.¹¹

Medicare Part B covers individual and group therapy, family counseling tied to your treatment, and one depression screening each year, at no cost if your provider accepts assignment. After the deductible, you usually pay 20% of the approved amount.¹⁷ See what Medicare covers for mental health.

If you care for someone with dementia, therapy and support groups can ease your own stress. See caregiver stress and burnout and our older adults and caregivers sections.

In this section

When to get help now

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.