Evidence-based therapies

Treatment isn’t only medication

For most conditions, the strongest first-line treatments aren’t medication at all — they’re talk therapies, and for severe cases, brain-based treatments. These are plain-English guides to the major evidence-based non-medication treatments: what each one is, the conditions it helps, what to expect, the research behind it, and how it pairs with ketamine. They’re complementary to ketamine, not competing.

Therapy is often first-line. Ketamine works best alongside it — the post-session window of neuroplasticity is an opportunity to consolidate the work you do in therapy.

Structured, skills-based talk therapy

Cognitive Behavioral Therapy (CBT)

The most-studied psychotherapy — a structured, present-focused approach to changing unhelpful thoughts and behaviors that maintain depression, anxiety, and more.

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Skills-based therapy for emotion regulation

Dialectical Behavior Therapy (DBT)

A structured therapy that builds concrete skills for managing intense emotions, distress, and self-destructive urges — first-line for emotion dysregulation and chronic suicidality.

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Trauma-focused therapy

EMDR (Eye Movement Desensitization and Reprocessing)

A structured, evidence-based trauma therapy that helps the brain reprocess distressing memories so they lose their charge — first-line for PTSD.

Read the guide
Acceptance- and values-based therapy

Acceptance and Commitment Therapy (ACT)

A therapy that builds psychological flexibility — making room for difficult thoughts and feelings while committing to action guided by your values.

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Relationship-focused talk therapy

Interpersonal Psychotherapy (IPT)

A structured, time-limited therapy that treats depression by improving relationships and navigating life transitions, grief, and conflict.

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Trauma-focused exposure therapy

Prolonged Exposure (PE)

A first-line PTSD therapy that helps you gradually, safely face trauma memories and reminders until they lose their grip.

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Action-based therapy for depression

Behavioral Activation (BA)

A focused, practical therapy that treats depression by rebuilding engagement with meaningful, rewarding activity — action before motivation.

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Mindfulness-based relapse-prevention therapy

Mindfulness-Based Cognitive Therapy (MBCT)

A group therapy combining mindfulness training with cognitive therapy — best evidenced for preventing depression from coming back.

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Exposure therapy for OCD

Exposure and Response Prevention (ERP)

The first-line, most effective psychotherapy for OCD — facing triggers while resisting the compulsion, until the anxiety subsides on its own.

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Insight-oriented depth therapy

Psychodynamic Therapy

A therapy that explores how past experiences, relationships, and unconscious patterns shape present distress — with evidence comparable to other established treatments.

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Parts-based / experiential therapy

Internal Family Systems (IFS)

A therapy that works with the mind's "parts" — protectors, exiles, and a core Self — to heal inner conflict and trauma. Promising, with a growing evidence base.

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Neuromodulation (non-drug, in-clinic device)

Transcranial Magnetic Stimulation (TMS)

An FDA-cleared, non-drug brain-stimulation treatment for depression and OCD — no medication, no anesthesia, delivered in a series of clinic sessions.

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Neuromodulation (in-clinic, under anesthesia)

Electroconvulsive Therapy (ECT)

The most effective treatment for severe, treatment-resistant, or life-threatening depression — modern, safe, and very different from its outdated reputation.

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Adjunctive mind-body therapy

Hypnotherapy (Clinical Hypnosis)

Guided, focused-attention states used therapeutically — with the strongest evidence for pain and IBS, and a more modest, adjunctive role in mood and anxiety.

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Structured therapy for insomnia

CBT-I (Cognitive Behavioral Therapy for Insomnia)

The first-line treatment for chronic insomnia — more effective and durable than sleeping pills, with no dependence.

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Non-drug treatment (light)

Light Therapy (Bright Light Therapy)

Daily exposure to bright light — the first-line treatment for seasonal depression, with growing evidence for non-seasonal depression too.

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Mindfulness-based group program

Mindfulness-Based Stress Reduction (MBSR)

A structured 8-week mindfulness program that reduces stress, anxiety, and depression symptoms and supports well-being.

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Therapy delivered in a group

Group Therapy

Therapy delivered in a small group — as effective as individual therapy for many conditions, with the added power of shared experience and connection.

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Integrative therapy for deep patterns

Schema Therapy

An integrative therapy for the deep, early-rooted life patterns ("schemas") behind chronic depression, anxiety, and personality difficulties.

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Body-based trauma therapy

Somatic Experiencing (SE)

A body-oriented trauma therapy that works with physical sensation to release stored stress responses — promising, with a still-developing evidence base.

Read the guide

Not sure what fits? The Treatment Navigator walks through your symptoms and priorities and includes therapy and other non-medication options — not just drugs.

These guides are educational and are not a substitute for evaluation by a licensed clinician. If you’re in crisis, call or text 988.