Which Therapy Is Right for You? (Part 1: Individual Approaches)

This is the first in a two-part series exploring the therapy modalities we offer at OBP, starting with individual approaches, and next week we'll dive into couples therapy. Our goal? Help you understand what actually works, so you can find the right fit for where you're at.

Here's the thing about mental health: there's no magic formula that works for everyone. And honestly? That's actually good news. At Off the Beaten Path Psychology & Wellness, we believe the most effective therapy is the one that actually fits you, your story, your needs, where you're at right now, and where you want to go.

Whether you're dealing with burnout, anxiety, trauma, or you just feel stuck (and maybe can't quite put your finger on why), understanding what's out there can help you take that first step. And taking that first step? That's the hardest part. So let's make it a little easier.

This post walks you through some of the evidence-informed individual therapy approaches we use at OBP. Each one offers something different, and what resonates with you might surprise you. There's no "right" answer, just what feels right for you, right now.

💭 Maybe you're wondering:

"What kind of therapy actually works for me?"

"How do I know if something's a good fit?" "I've tried talk therapy before… now what?"

Let's break it down together so you can find the path that feels like yours.

1. EMDR Therapy (Eye Movement Desensitization and Reprocessing)

You might connect with this if:

• You have memories that feel "stuck" or keep showing up uninvited

• You want to work through trauma without having to relive every painful detail

• You're curious about approaches that work with your brain's natural healing process

EMDR has solid research backing it and it's been a game-changer for many folks. It uses dual attention stimulation, sometimes called bilateral stimulation (like guided eye movements or gentle tapping) to help your brain reprocess distressing memories in a way that feels less overwhelming. What clients often appreciate most? You don't have to tell your story over and over again for it to work.

Where it shines: PTSD, childhood trauma, anxiety, single-incident trauma, phobias

2. Attachment-Based EMDR & Trauma Therapy

You might connect with this if:

• You struggle with boundaries, trust, or getting close to people

• You notice patterns in your relationships that you'd like to understand (and maybe shift)

• You're curious about how your early relationships still shape who you are today

  
  

This is where we blend EMDR with attachment theory, basically looking at how those early experiences with caregivers created blueprints for how you see yourself and connect with others. We're talking about patterns like people-pleasing, emotional shutdown, fear of intimacy, or that nagging feeling that you're "too much" or "not enough." The beautiful thing? When you understand where these patterns come from, you can start to rewrite them. Clients often describe this work as feeling like coming home to themselves.

Where it shines: Developmental trauma, chronic self-doubt, emotional dysregulation, people-pleasing, relationship struggles

3. Cognitive Behavioural Therapy (CBT)

You might connect with this if:

• You notice your brain gets stuck in anxious or critical loops

• You're a practical person who likes tools and strategies

• You want to see progress relatively quickly

CBT is one of the most researched approaches out there, and for good reason—it works. It helps you identify those unhelpful thought patterns (you know, the ones that sound like your worst inner critic) and gives you concrete ways to shift them. It's structured, often shorter-term, and focused on helping you feel better and function better in daily life.

Where it shines: Anxiety, depression, perfectionism, low self-esteem, panic

4. Emotion-Focused Therapy (EFT) for Individuals

You might connect with this if:

• You feel overwhelmed by your emotions or weirdly disconnected from them

• You want to understand why you feel what you feel

• You're ready to stop just managing emotions and actually transform your relationship with them

EFT creates space for emotions that might feel too big, too messy, or too buried. It's not about "controlling" your feelings, it's about understanding them, making sense of them, and letting them guide you toward what really matters. This approach can be especially powerful when you're stuck or keep reacting in ways that don't feel like "you."

Where it shines: Emotional overwhelm, shame, self-worth struggles, feeling stuck or shut down

5. Internal Family Systems (IFS)

You might connect with this if:

• You feel like you have different "aspects" of yourself that don't always agree

• You're interested in self-compassion and inner healing

• You want an approach that feels collaborative, not pathologizing

IFS sees your inner world as made up of different parts, each one trying to protect you or help in its own way, even when the result feels confusing or painful. Therapy is about getting curious about these parts, building trust with them, and helping them work together instead of against each other.

Many clients describe IFS as empowering and surprisingly gentle. It's rooted in the idea that you already have what you need to heal, you just need support accessing it.

Where it shines: Inner conflict, trauma, burnout, anxiety, self-criticism

6. Narrative Therapy

You might connect with this if:

• You want to challenge unhelpful stories you've been told or told yourself

• You're navigating identity, belonging, or cultural expectations

• You're ready to take back authorship of your own life

Narrative therapy helps you explore the dominant narratives shaping your life, and create new ones grounded in your values, strengths, and hopes for the future. It's especially helpful if you've internalized negative beliefs or feel like your past is defining your future. Together, we re-author your story in a way that feels true and empowering.

Where it shines: Identity concerns, life transitions, grief, cultural or family expectations, intergenerational patterns

7. Nature-Based Therapy (Walk and Talk Sessions)

You might connect with this if:

• You feel calmer outside than in an office

• You want therapy that honours the connection between body and mind

• Sitting still for an hour feels... hard

Nature-based therapy takes your session outside, on a trail, in a park, along the creek. Walking side-by-side (instead of sitting face-to-face) can create a more relaxed, open space for tough conversations. Plus, there's something about movement and fresh air that helps shift stuck energy and clear mental fog.

And hey, we're in Alberta. We might as well use those mountains and prairies while we can, right?

Where it shines: Stress, burnout, depression, anxiety, anyone who feels disconnected from their body

8. Grief Therapy

You might connect with this if:

• You're navigating loss: of a person, a relationship, a version of yourself

• You need permission to grieve in your own way, in your own time

• You're tired of people telling you to "move on"

Grief is messy. It's nonlinear. And it doesn't follow anyone's timeline but your own. Grief therapy honours that. Whether you're mourning a death, the end of a relationship, a life you thought you'd have, or even who you used to be, therapy offers a compassionate space to be with what's true.

It's not about "getting over it." It's about learning to carry your grief with care.

Where it shines: Bereavement, ambiguous loss, identity grief, caregivers, major life transitions

9. EMDR Intensives & Cognitive Processing Therapy (CPT)

You might connect with this if:

• You're looking for more focused, immersive work

• You have a complex trauma history and want deeper progress

• You have limited availability (or are preparing for a big life change)

EMDR intensives are extended sessions—think 3-6 hours instead of the usual 50 minutes—which allow for more concentrated healing work.

CPT is a structured, evidence-based approach that helps you process trauma-related beliefs and reduce distress. Both are rooted in trauma-informed care and designed to meet you exactly where you are.

Where it shines: Complex PTSD, moral injury, recent trauma, First Responders, clients with limited long-term availability

📍 So... What's Next?

If one (or more) of these approaches jumped out at you, that's a great sign. Trust that instinct. But you don't have to figure it all out on your own, that's what we're here for. Our team can help match you with the right therapist and approach for where you're at right now.

And here's the thing: therapy is collaborative. You're not passive in this process—you're the expert on your own life. We just help you find the tools, the language, and the path forward.

➡️ Ready to take that first step? [Reach out here] or [Book a session] today.

🌿 Stay Tuned for Part Two

Next week, we'll dive into Couples Therapy Approaches—including Emotion-Focused Therapy for couples, the Gottman Method, the Developmental Model, and Cognitive-Behavioural Conjoint Therapy for PTSD. Because relationships deserve support too.

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At Off the Beaten Path Psychology, we provide counselling and therapy services to individuals, couples, and families in Airdrie, Calgary, and Cochrane, Alberta. Our team supports anxiety, burnout, relationship challenges, and trauma recovery. Contact us today to learn more about how we can support your mental health journey.