# Therapy Services > Therapy is not one thing. It is a set of formats (one-to-one, family, group, online) and a set of methods, chosen for what you are carrying. This page is the map. **Source:** https://www.uniquembhs.com/therapy-services **Practice:** Unique Minds Behavioral Health Services, LLC. Baltimore, MD: 6810 Park Heights Ave, Suite C6, Baltimore, MD 21215 · Washington, DC: 1402 North Capitol St NW, #1, Washington, DC 20002 · Delaware, OH: 1 W Winter St, Suite 211, Delaware, OH 43015 **Phone:** (443) 538-8400 **Clinically reviewed by:** Dr. Barbara Clement Njoku, DNP, MSN, APRN, PMHNP-BC **Last reviewed:** 2026-08-11 ## Quick answer Unique Minds offers talking therapy across Maryland, Washington, D.C. and Ohio in the format that fits your life (individual, family and couples, group, or online) using evidence-based approaches including cognitive behavioral therapy, dialectical behavior therapy, exposure therapy and mindfulness-based interventions. Therapy pairs with psychiatric care where the combination serves you better. ## Formats and methods: the two questions Choosing therapy is really two choices. **Format**: one-to-one ([individual](/therapy-services/individual-therapy)), together ([family and couples](/therapy-services/family-and-couples-therapy)), alongside others ([group](/therapy-services/group-therapy)), or from home ([online](/therapy-services/online-therapy)). **Method**: what the sessions actually do, [CBT](/therapy-services/cognitive-behavioral-therapy)'s structured work on thoughts and behaviors, [DBT](/therapy-services/dialectical-behavior-therapy)'s skills for intense emotion, [exposure therapy](/therapy-services/exposure-therapy)'s laddered approach to fear, [mindfulness-based interventions](/therapy-services/mindfulness-based-interventions), and the foundational [relaxation and lifestyle work](/therapy-services/relaxation-and-life-style-changes) that supports all of it. According to the [National Institute of Mental Health](https://www.nimh.nih.gov/health/topics/psychotherapies), psychotherapy's evidence base spans conditions from anxiety and depression through trauma and personality patterns, with the match between method and problem doing much of the work. Hence the map. ## Which method tends to fit which problem You do not have to work this out before booking. Matching method to problem is the job of the evaluation. But it is reasonable to want to know what is likely, so: - **Anxiety, panic, phobias and OCD**: [CBT](/therapy-services/cognitive-behavioral-therapy), with [exposure work](/therapy-services/exposure-therapy) doing the heavy lifting wherever avoidance or rituals are involved. - **Depression**: CBT, particularly its behavioural activation side, which rebuilds activity rather than waiting for motivation to return first. - **Trauma and PTSD**: [trauma-focused approaches](/trauma-ptsd-treatment) with carefully paced processing, always after stabilisation. - **Intense emotion, self-harm urges, unstable relationships**: [DBT skills](/therapy-services/dialectical-behavior-therapy). - **Insomnia**: CBT-I specifically, which is the recommended first-line treatment and is not the same as general CBT. - **Rumination, and preventing repeated depressive episodes**: [mindfulness-based approaches](/therapy-services/mindfulness-based-interventions). - **A relationship, a family, or a household organised around someone's illness**: [family and couples work](/therapy-services/family-and-couples-therapy). - **Grief, life transitions, identity, long-standing patterns**: individual therapy that draws on several methods rather than one protocol. Two honest caveats. Most real treatment plans combine more than one of these, because most people arrive with more than one thing. And the match matters less than two other factors: turning up consistently, and having a therapist you can actually work with. ## Therapy alongside psychiatry Many patients here run both tracks: [medication management](/psychiatry-practices/medication-management) steadying the floor, therapy building on it. Under one practice, the two actually talk to each other, a dose change informed by what is surfacing in sessions, therapy pacing informed by where the medication is in its arc. ## Where and how In person in Baltimore and Washington, D.C., or by secure video across Maryland and the District. Pick a starting point from the cards above, or just [book an evaluation](/psychiatry-practices/psychiatric-evaluation) and let the map-reading be our job. ## Who this is for - Working through anxiety, low mood, trauma or a season that got too heavy. - Preferring to start with talking before, or instead of, medication. - A relationship or family that needs a referee with a licence. - Skills for emotions that run hotter than your tools. - Care that fits around work and school, including evenings on video. - Children, teens and adults alike. - Having tried therapy before without a method that matched the problem. ## Conditions it helps with - [Anxiety Disorders](https://www.uniquembhs.com/anxiety-disorders-treatments) - [Depression](https://www.uniquembhs.com/depression-treatment) - [Trauma & PTSD](https://www.uniquembhs.com/trauma-ptsd-treatment) - [Personality Disorders](https://www.uniquembhs.com/personality-disorders-treatments) - [Insomnia](https://www.uniquembhs.com/insomnia-treatment) ## Services in this group - [Individual Therapy](https://www.uniquembhs.com/therapy-services/individual-therapy) - [Online Therapy](https://www.uniquembhs.com/therapy-services/online-therapy) - [Cognitive Behavioral Therapy](https://www.uniquembhs.com/therapy-services/cognitive-behavioral-therapy) - [Dialectical Behavior Therapy](https://www.uniquembhs.com/therapy-services/dialectical-behavior-therapy) - [Family & Couples Therapy](https://www.uniquembhs.com/therapy-services/family-and-couples-therapy) - [Group Therapy](https://www.uniquembhs.com/therapy-services/group-therapy) - [Exposure Therapy](https://www.uniquembhs.com/therapy-services/exposure-therapy) - [Mindfulness-based Interventions](https://www.uniquembhs.com/therapy-services/mindfulness-based-interventions) - [Relaxation & Lifestyle Changes](https://www.uniquembhs.com/therapy-services/relaxation-and-life-style-changes) ## Frequently asked questions ### How do I know which kind of therapy I need? You do not have to. That is our job. Your evaluation (or first therapy session) maps what you are dealing with, and the method follows from it: CBT for thought-and-behavior loops, DBT skills for intense emotion, exposure for fears and rituals, family work where the system is the patient. Formats and methods also combine, and plans change as you do. ### How long does therapy take? It varies honestly by method and goal. Structured approaches like CBT often run a planned course of weeks to months; deeper or longer-standing patterns take longer. What you should always have is a sense of direction. Goals you set, progress you can point to, and reviews where continuing is a decision, not an inertia. ### Is online therapy as good as in-person? For most people and most methods, video therapy performs comparably, and the sessions that actually happen beat the ones cancelled for traffic. We offer secure video across Maryland, Washington, D.C. and Ohio, in-person sessions at our offices, and the freedom to mix the two as life demands. ### How do I know therapy is working? You should be able to point at something, and reasonably early. Not a cure, but sleeping better, arguing differently, going somewhere you had been avoiding, catching a spiral before it finishes. Goals are set at the start precisely so this is checkable rather than a matter of impression, and progress is reviewed with you. Therapy that has stopped moving should be redirected, and saying so is a normal conversation to have. ### What actually happens in a first therapy appointment? Your story, at your pace, plus enough history for it to make sense: what brought you in, what you have tried, what you want different. Your therapist explains how they work and where confidentiality has legal limits, and you agree on what you are aiming at. It is also mutual: the working relationship is one of the better predictors of whether therapy helps, so noticing whether this feels workable is legitimate. ## Sources - Psychotherapies. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/psychotherapies ## Related pages - [Psychiatry Practices](https://www.uniquembhs.com/psychiatry-practices) - [Psychiatric Evaluation](https://www.uniquembhs.com/psychiatry-practices/psychiatric-evaluation) --- This page is general health information, not medical advice. In a crisis, call or text 988 (988 Suicide & Crisis Lifeline) any hour, or call 911 in an emergency.