CBT vs REBT vs Psychodynamic Therapy: How to Choose the Right Approach for You

By Yana Shenker, LCSW-R
Founder, Resilient Mind Psychotherapy

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If you’ve started looking into therapy, you’ve probably noticed there’s no single “type” of therapy. Instead, you’ll see terms like CBT, REBT, and psychodynamic therapy and it’s not always clear what they actually mean or how to choose between them.

The good news? There’s no universally “best” approach. The right therapy depends on how you think, what you’re struggling with, and what kind of change you’re looking for.

At Resilient Mind Psychotherapy, we help clients understand these differences and choose an approach that fits their needs. We also work with major insurance plans, including therapists accepting Aetna, to make therapy more accessible.

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Why Knowing the Difference Matters

Therapy works best when the approach matches your goals and personality. Some people want practical tools right away. Others want to explore patterns rooted in earlier life experiences. Some want both.

Understanding the basics of CBT, REBT, and psychodynamic therapy can help you feel more confident and less overwhelmed—when starting therapy.

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Cognitive Behavioral Therapy (CBT): Focused and Skills-Based

CBT is one of the most widely used therapy approaches today. It focuses on the relationship between thoughts, emotions, and behaviors, and how changing one can influence the others.

What CBT focuses on:

• Identifying unhelpful thought patterns

• Learning coping strategies for anxiety or stress

• Changing behaviors that reinforce distress

• Working toward clear, practical goals

CBT tends to be structured and present-focused. Sessions often include skill-building, exercises, and strategies you can practice outside of therapy.

CBT may be a good fit if you:

• Want practical tools you can use right away

• Prefer a structured approach

• Are dealing with anxiety, stress, or specific challenges

• Like having clear goals and direction

CBT is often short- to medium-term and can be very effective for people who enjoy an active, problem-solving style.

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Rational Emotive Behavioral Therapy (REBT): Challenging Core Beliefs

REBT is a form of cognitive therapy and a close cousin of CBT, but with a sharper focus on deeply held beliefs and emotional responsibility.

REBT looks at how rigid beliefs such as “I must never fail” or “Everyone has to approve of me” fuel emotional distress.

What REBT focuses on:

• Identifying irrational or extreme beliefs

• Challenging self-defeating thinking

• Building emotional resilience and self-acceptance

• Learning to tolerate discomfort rather than avoid it

REBT tends to be direct and philosophical, encouraging clients to rethink the rules they live by.

REBT may be a good fit if you:

• Struggle with harsh self-criticism or perfectionism

• Feel stuck in emotional patterns you understand logically but can’t change

• Want to challenge rigid expectations

• Are open to a more direct, reflective style

REBT can feel empowering for people who want to change not just how they feel, but how they think about feeling.

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Psychodynamic Therapy: Understanding Patterns and the Past

Psychodynamic therapy focuses on how past experiences, relationships, and unconscious patterns influence present-day emotions and behavior.

Rather than targeting symptoms alone, psychodynamic therapy explores why certain patterns keep repeating.

What psychodynamic therapy focuses on:

• Emotional patterns in relationships

• Early life experiences and attachment

• Unconscious motivations and conflicts

• Developing deeper self-awareness

This approach is typically less structured and more exploratory. Over time, clients often gain insight into long-standing emotional themes that shape how they relate to others and themselves.

Psychodynamic therapy may be a good fit if you:

• Feel stuck in repeating relationship patterns

• Want to understand the root of emotional struggles

• Are interested in long-term personal growth

• Prefer open-ended conversations over structured exercises

Progress can feel gradual, but often leads to lasting insight and emotional depth.

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Comparing CBT, REBT, and Psychodynamic Therapy

Here’s a simple way to think about the differences:

• CBT focuses on what you’re thinking now and how to change it

• REBT focuses on the beliefs behind those thoughts

• Psychodynamic therapy focuses on where those patterns came from

None of these approaches is better than the others—they simply work in different ways.

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Do You Have to Choose Just One?

Not necessarily.

Many therapists integrate elements from multiple approaches. For example, sessions might include:

• CBT tools for managing anxiety

• REBT techniques for challenging perfectionism

• Psychodynamic exploration of relationship patterns

The most important factor isn’t the label it’s the therapeutic relationship and whether the approach fits you.

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How to Decide What’s Right for You

If you’re unsure where to start, consider asking yourself:

• Do I want tools and structure, or open-ended exploration?

• Am I focused on current stressors or long-term patterns?

• Do I want practical strategies, deeper insight, or both?

A skilled therapist can help guide this decision and adjust the approach as therapy evolves.

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Therapy Isn’t One-Size-Fits-All and That’s a Good Thing

Choosing a therapy approach doesn’t lock you into a permanent path. Therapy is flexible, collaborative, and responsive to your needs over time.

Whether you’re dealing with anxiety, stress, relationship issues, or personal growth, the right therapy approach is the one that helps you feel understood and supported.

Starting therapy isn’t about picking the “perfect” method it’s about taking the first step toward understanding yourself better.