Types of Therapy: CBT, DBT, Psychodynamic, EMDR Explained

This article is general information published by the practice of Dr. Sholeh Toobaei, Specialist Psychiatrist, Dubai. It has not yet been individually reviewed by a clinician and is not a substitute for personal medical advice. Published: 1 September 2026.

Scope: This article is general information about different types of psychotherapy. It is not a recommendation for a specific type of therapy. A professional assessment can help determine which approach is most appropriate.

There is no "one best" therapy

The statement "I need therapy" is almost always followed by the question: "What kind?" The answer depends on your diagnosis, your preferences, your history, and your goals. Different therapies are supported by different amounts and qualities of evidence for different conditions. There is no single therapy that is best for everything.

The common factor across all effective therapies is the therapeutic alliance — the quality of the relationship between you and your therapist. This is the single strongest predictor of outcome, regardless of the specific technique used. But the right technique, matched to the right condition, makes a significant additional difference.

Cognitive Behavioural Therapy (CBT)

What it is. CBT is a structured, time-limited therapy that focuses on the relationship between thoughts, feelings, and behaviours. The core premise is straightforward: it is not events that disturb us, but our interpretations of those events. By identifying and modifying distorted or unhelpful thoughts, we can change how we feel and behave.

What it looks like. CBT sessions are structured. You and your therapist identify a specific problem, break it down into thoughts, feelings, physical sensations, and behaviours, identify the cognitive distortions (systematic thinking errors) that maintain the problem, and develop behavioural experiments and homework exercises to test and change those thoughts. Typical CBT is 12–20 sessions.

What it treats best. CBT has the strongest evidence base of any psychotherapy. It is first-line treatment for depression, anxiety disorders (generalised anxiety, panic disorder, social anxiety, specific phobias), OCD, and insomnia. It is also effective for mild-to-moderate eating disorders, PTSD (in adapted forms), and anger management.

Strengths. Structured, practical, skills-based, time-limited, measurable outcomes. Many people find CBT accessible because it provides concrete tools they can use independently.

Limitations. CBT is less effective for deep-seated personality patterns, complex trauma, and problems rooted in early attachment. It can feel too cognitive or intellectual for people whose difficulties are primarily emotional or relational.

Dialectical Behaviour Therapy (DBT)

What it is. DBT was developed by Marsha Linehan specifically for borderline personality disorder (BPD) and chronic suicidality. It is an evolved form of CBT that integrates cognitive behavioural techniques with mindfulness and acceptance strategies from Eastern contemplative traditions.

What it looks like. Standard DBT has four components: individual therapy (weekly), skills training group (weekly, 1.5–2 hours), phone coaching (between sessions for real-time skill use), and therapist consultation team (for the therapists). The four skill modules are: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. DBT typically runs for 6–12 months.

What it treats best. DBT has the strongest evidence for borderline personality disorder. It reduces self-harm, suicidal behaviour, hospitalisations, and treatment dropout — all outcomes that were historically very poor in BPD. It is also effective for substance use disorders, binge eating disorder, and treatment-resistant depression.

Strengths. Specifically designed for chronic, severe, treatment-resistant conditions. Emphasises both change (learning new skills) and acceptance (validating the person's current experience). The skills group provides peer learning and reduces isolation.

Limitations. Time-intensive. Requires commitment to weekly individual therapy plus skills group plus phone coaching. Not typically necessary for straightforward anxiety or depression.

Psychodynamic Therapy

What it is. Psychodynamic therapy is derived from psychoanalysis but is typically shorter and more focused. It explores how unconscious patterns, often rooted in early life experiences, shape current relationships, emotions, and self-perception. The therapeutic relationship itself is a key tool — patterns that appear in the person's life also emerge in the relationship with the therapist (this is called the "transference").

What it looks like. Psychodynamic therapy is less structured than CBT. There is less homework and more open-ended conversation. The therapist helps you notice patterns — recurring problems in relationships, predictable emotional responses, defences you use to avoid uncomfortable feelings. Over time, these patterns become conscious and can be changed.

Duration. Short-term psychodynamic therapy is typically 12–25 sessions. Long-term psychodynamic therapy can run for years. The evidence base for short-term psychodynamic therapy is growing and positive for depression and anxiety.

What it treats best. Depression (particularly recurrent or treatment-resistant), personality disorders, relationship difficulties, trauma with complex attachment features, and conditions where insight and self-understanding are the primary goals.

Strengths. Addresses root causes rather than just symptoms. Produces durable change that often continues after therapy ends. Highly effective for relational and personality difficulties.

Limitations. Less effective for acute crisis management or specific phobias. The process can feel slow and abstract for people who want practical, immediate tools. Fewer structured sessions and less measurable progress tracking compared to CBT.

Eye Movement Desensitisation and Reprocessing (EMDR)

What it is. EMDR is a structured therapy that encourages the patient to briefly focus on the trauma memory and simultaneously "track" therapist-initiated bilateral sensory stimuli (most commonly horizontal eye movements), while extending cognitive and emotional processing. The theory is that the bilateral stimulation facilitates the brain's natural information processing system, allowing traumatic memories to be integrated properly.

What it looks like. EMDR follows an eight-phase protocol. The active "reprocessing" phase involves recalling a traumatic memory while following the therapist's finger with the eyes (or using alternating taps or tones). A typical session processes several memories. Treatment is typically 6–12 sessions for a single-event trauma.

What it treats best. EMDR is a first-line recommended treatment for PTSD by the WHO, the APA, and NICE. It is particularly effective for single-incident traumas (accidents, assault, natural disasters). It is also used for complex trauma, grief, and anxiety disorders with a traumatic component.

Strengths. Often more time-efficient than trauma-focused cognitive therapies. Does not require detailed verbal description of the trauma, which is helpful for people who find talking about the trauma overwhelming.

Limitations. The mechanism (why bilateral eye movements facilitate processing) is not fully understood. It is less well-established for complex, developmental trauma compared to single-incident trauma. Not all people find the eye movement process comfortable.

Acceptance and Commitment Therapy (ACT)

What it is. ACT is a "third-wave" cognitive behavioural therapy that does not try to change the content of thoughts. Instead, it helps people develop psychological flexibility — the ability to be present, open up, and do what matters. The core idea is that suffering comes not from having difficult thoughts and feelings, but from trying to control or avoid them.

What it looks like. ACT uses mindfulness exercises, metaphor, and values clarification. You identify your core values (what truly matters to you) and commit to behaviours aligned with those values, even when difficult thoughts and feelings are present. The goal is not to feel better — it is to live better, with or without the difficult feelings.

What it treats best. ACT has good evidence for depression, anxiety, chronic pain, OCD, and workplace stress. It is particularly useful for people who have tried traditional CBT and found the thought-challenging component frustrating or ineffective.

Strengths. Less intellectually demanding than CBT. Focuses on values and meaning, which resonates strongly with people who feel stuck or purposeless. The acceptance approach can feel liberating for people who are exhausted from trying to "think their way out" of problems.

Interpersonal Psychotherapy (IPT)

What it is. IPT is a time-limited (typically 12–16 sessions), focused therapy that treats depression by addressing interpersonal problems. The premise is that psychological symptoms occur in an interpersonal context and can be prevented or relieved by improving interpersonal functioning.

What it treats best. IPT is specifically designed for depression and has strong evidence as a first-line treatment. It is particularly well-studied in perinatal depression (pregnancy and postpartum). It focuses on four problem areas: grief, role disputes, role transitions, and interpersonal deficits.

Strengths. Short, focused, clearly structured. Particularly effective when the person's depression is clearly linked to a specific relationship problem or life transition.

How to choose

Match the therapy to the condition. This is the single most important factor:

• Depression: CBT, IPT, psychodynamic, ACT
• Anxiety disorders: CBT (first-line), ACT
• PTSD: EMDR, trauma-focused CBT, prolonged exposure
• Borderline personality disorder: DBT (first-line), TFP, schema therapy
• Eating disorders: CBT-E (first-line for bulimia and BED), FBT for adolescent anorexia
• Personality disorders: DBT, MBT, TFP, schema therapy
• Complex trauma: phase-based approach (stabilisation first, then trauma processing)
• Grief: IPT, supportive therapy, psychodynamic

Match the therapy to your style. Some people want structured skills and homework (CBT, DBT). Some want insight and self-understanding (psychodynamic). Some want to focus on the present rather than the past (ACT, IPT). There is no wrong answer — only what works for you.

The therapeutic relationship matters more than the modality. If you do not feel safe, heard, and understood by your therapist, no specific technique will help. It is acceptable and common to try a therapist for a few sessions and, if the fit is not right, try someone else.

The Dubai context

Therapy availability in Dubai has specific considerations:

Therapist training. Not all counsellors and therapists are trained in evidence-based approaches. Many practitioners use eclectic or integrative approaches, which can be helpful for some people but may be insufficient for specific clinical conditions. Look for therapists with specific training in the modality appropriate for your condition.

Multicultural practice. Dubai's population is exceptionally diverse. A good therapist in Dubai should be comfortable working across cultures, understanding that mental health stigma, help-seeking behaviour, and emotional expression vary enormously between cultures.

Language. Therapy in English is widely available. Therapy in Arabic is available but less common. Therapy in other languages (Urdu, Hindi, Filipino, Russian) is increasingly available but more limited.

Insurance. Psychiatric treatment (consultations with a psychiatrist) is typically covered. Psychotherapy (sessions with a psychologist or counsellor) is variably covered — some plans cover a limited number of sessions, others exclude it entirely. Check your policy before beginning therapy.

When should I seek therapy?

If your emotional difficulties are affecting your work, relationships, sleep, appetite, or general quality of life — consider therapy. You do not need to be in crisis. You do not need to have a diagnosable condition. If you feel stuck, overwhelmed, or unable to cope, therapy can help.

Seek urgent help — call 999 (police) or 998 (ambulance) in the UAE, or go to the nearest emergency department — if you are having thoughts of self-harm, if you are in severe emotional distress, or if you are in any way a danger to yourself. For non-urgent enquiries, use the appointment request form on this website. This practice does not operate a monitored telephone line, and a message sent through the form may not be read straight away.