Most of the time you can use both Present Perfect and Present Perfect Continuous and it would mean the same.
I've lived here for 5 years.
I've been living here for 5 years.
I've worked as a teacher for 10 years.
I've been working as a teacher for 10 years.
When you want to emphasize the finished action, then you need to use Present Perfect.
I've been cooking since I got home. (Here the emphasis is on the action)
I've cooked two pans of dishes since I got home. (Here the emphasis is on the finished part, the result of the action.)