Which Type of Therapy Is Right for Me?

One of the most asked questions I get as a therapist is; How do I know which modality I should go for? When looking for a therapist, you may come across various types of therapy, each with its own approach and benefits. Understanding these different modalities can help you choose the one that best suits your needs. Here’s a guide to some of the most common therapy types:

Humanistic Therapies

Humanistic therapies emphasise self-exploration, personal growth, and self-acceptance. Therapists using these methods provide a supportive environment that fosters self-discovery and empowerment. Some key types of humanistic therapy include:

• Person-Centered Therapy – Developed by Carl Rogers, this therapy focuses on creating a non-judgmental, empathic space where clients can explore their thoughts and emotions.

• Gestalt Therapy – Encourages clients to stay present in the moment and take responsibility for their experiences.

• Existential Therapy – Explores meaning, freedom, responsibility, and mortality to help clients navigate life’s existential concerns.

• Interpersonal Therapy (IPT) – A short-term therapy that focuses on improving communication and relationships to help with depression and other emotional issues.

  
  

Humanistic therapies emphasise the belief that individuals have the capacity for self-healing and personal growth. They are particularly beneficial for individuals struggling with self-identity, existential crises, or those looking to enhance self-acceptance and personal development.

Psychodynamic Therapy

Rooted in Freudian theory, psychodynamic therapy explores unconscious thoughts, childhood experiences, and emotional patterns to help individuals understand and resolve deep-seated issues. This therapy focuses on self-awareness and understanding the influence of past relationships and experiences on present behaviour.

Sessions often involve free association, dream analysis, and exploring past traumas or unresolved conflicts. Psychodynamic therapy is particularly useful for individuals experiencing recurring patterns in relationships, low self-esteem, or persistent feelings of sadness or anxiety.

Cognitive-Behavioural Therapy (CBT)

CBT is a structured, goal-oriented approach that focuses on identifying and changing negative thought patterns and behaviours. It helps clients develop coping skills to manage anxiety, depression, phobias, and other mental health conditions. CBT often includes techniques such as cognitive restructuring, exposure therapy, and behavioural activation to promote positive changes.

In CBT sessions, therapists work collaboratively with clients to break down overwhelming problems into smaller, manageable parts. Clients learn to challenge unhelpful thoughts, develop healthier coping mechanisms, and gradually face fears in a controlled way. This type of therapy is the most commonly used within the NHS as it has been thoroughly studied.

Dialectical Behaviour Therapy (DBT)

Originally developed for borderline personality disorder, DBT incorporates mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness skills. It is particularly effective for individuals struggling with emotional dysregulation, self-harm behaviours, and relationship conflicts.

DBT is structured and consists of individual therapy sessions, group skills training, and phone coaching when needed. The emphasis on mindfulness helps clients stay present and manage overwhelming emotions, while practical skills enhance emotional stability and improve relationships.

Eye Movement Desensitisation and Reprocessing (EMDR)

EMDR is specifically designed for trauma and PTSD treatment. It uses guided eye movements and other forms of bilateral stimulation to help individuals reprocess traumatic memories, reducing their emotional impact and fostering healing.

During EMDR, clients recall distressing memories while following the therapist’s hand movements or using other sensory cues. Over time, these traumatic memories become less emotionally intense, allowing individuals to process and integrate them more effectively.

Somatic Therapy

Somatic therapy focuses on the connection between the mind and body, using body-oriented techniques to help individuals process and release trauma, stress, and emotional pain. This approach is based on the understanding that trauma can be stored in the body, leading to physical symptoms such as tension, chronic pain, and dissociation. Somatic therapists use interventions like breathwork, movement, and touch to help clients reconnect with their bodies and process unresolved emotions.

By focusing on bodily sensations and physical responses, somatic therapy helps clients develop a greater awareness of their emotional experiences and cultivate resilience. This approach is particularly effective for individuals dealing with trauma, anxiety, PTSD, and chronic stress, as it provides a holistic method of healing that goes beyond traditional talking therapy.

Mindfulness-Based Therapy

This approach integrates mindfulness techniques, meditation, and self-awareness to help clients manage stress, anxiety, and depression. Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are widely used variations of this therapy, helping individuals develop a non-judgmental awareness of their thoughts and feelings.

Mindfulness techniques help clients become more aware of negative thought patterns without becoming overwhelmed by them. These practices have been shown to reduce rumination, improve emotional regulation, and promote overall well-being.

Solution-Focused Brief Therapy (SFBT)

SFBT is a short-term therapy that focuses on finding solutions rather than dwelling on problems. It helps clients identify strengths, set realistic goals, and develop practical strategies to achieve their desired outcomes.

Therapists in SFBT use techniques such as the miracle question, scaling questions, and goal-setting to help clients shift focus from problems to solutions. This therapy is especially useful for clients looking for quick, effective changes in their lives.

Play Therapy

Play therapy is a therapeutic approach specifically designed for children, using play as a medium to help them express their thoughts, emotions, and experiences. Through toys, storytelling, art, and role-playing, children can communicate issues that may be difficult to verbalise. This therapy is effective for children experiencing trauma, anxiety, behavioural problems, and developmental disorders.

Play therapy provides a safe and supportive space where children can work through challenges, learn coping strategies, and build emotional resilience. Therapists observe children's play patterns to understand their emotions and guide them toward healthier behaviours and emotional regulation.

Walk & Talk / Ecotherapy

Walk and Talk Therapy takes therapy sessions outdoors, allowing clients to engage in movement while discussing their thoughts and emotions. Walking side by side rather than sitting in an office can create a more relaxed environment and encourage open conversation.

This therapy is especially beneficial for individuals who find traditional face-to-face therapy settings intimidating or who feel more comfortable expressing themselves while being physically active. The connection with nature and movement can also help reduce anxiety, boost mood, and enhance overall well-being.

Ecotherapy, also known as nature therapy, incorporates outdoor experiences and a connection with nature as a means of healing. Activities such as forest bathing, gardening, and wilderness therapy can improve mental well-being, reduce stress, and promote emotional resilience.

Spending time in natural settings has been shown to reduce cortisol levels, lower anxiety, and improve mood. Ecotherapy encourages individuals to find grounding and healing through their connection to the environment.

Narrative Therapy

Narrative therapy helps clients reframe their personal stories and separate themselves from their problems. By viewing life events as stories, individuals gain a new perspective on their challenges and can rewrite narratives that empower them rather than reinforce negative beliefs. This therapy is especially helpful for people dealing with trauma, identity struggles, or persistent self-criticism.

Through conversations with a therapist, clients explore dominant narratives shaping their self-perception and work to develop alternative stories that reflect resilience, growth, and possibility. This process can enhance self-esteem and provide a sense of agency over one's life.

Integrative Therapy

Integrative therapy combines techniques from multiple therapeutic approaches to create a customised treatment plan tailored to the client’s needs. By drawing from different modalities, such as cognitive-behavioural, psychodynamic, and humanistic therapies, integrative therapists can offer a flexible and holistic approach.

This therapy is particularly beneficial for individuals who have complex concerns that don’t fit neatly into one therapeutic model. It allows therapists to adapt strategies based on the client’s personality, challenges, and goals, fostering a more personalised healing process.

Couples/Relationships Therapy

Couples therapy, also known as relationship counselling, helps partners improve communication, resolve conflicts, and strengthen their emotional connection. Various approaches, such as Emotionally Focused Therapy (EFT) and the Gottman Method, provide strategies to build healthy relationships and address issues like trust, intimacy, and conflict resolution.

Couples therapy focuses on fostering mutual understanding, reducing unhealthy relationship patterns, and enhancing intimacy. It is effective for addressing concerns such as infidelity, emotional disconnection, and communication difficulties.

Psychosexual Therapy

Psychosexual therapy focuses on addressing concerns related to sexual health, intimacy, and relationships. It helps individuals and couples explore issues such as performance anxiety, loss of desire, past trauma, and emotional barriers to sexual satisfaction. This therapy promotes a positive and healthy approach to sexual well-being.

By exploring both physical and psychological aspects of sexual health, psychosexual therapy can help individuals and couples navigate concerns about desire, arousal, and intimacy in a safe and non-judgmental setting.

Family Therapy

Family therapy addresses relational dynamics and communication within families. It helps families navigate conflicts, improve relationships, and support each other through challenges. This therapy can be beneficial for families dealing with stress, major life changes, and behavioural concerns.

Family therapists often work with multiple family members to improve understanding, resolve conflicts, and promote healthier interactions. Techniques such as role-playing and communication exercises are commonly used to strengthen family bonds.

Group Therapy

Group therapy involves multiple participants working together under the guidance of a therapist. It provides a supportive environment where individuals can share experiences, learn from others, and develop interpersonal skills. Group therapy is beneficial for a wide range of issues, including addiction, grief, and social anxiety.

Group therapy offers a unique sense of camaraderie, allowing individuals to connect with others who share similar struggles, reducing feelings of isolation and increasing support.

Choosing the Right Therapy for You...

The right therapy depends on your unique needs, challenges, and personal preferences. If you’re unsure which type is best for you, consulting with a therapist can help you find the right approach to support your journey toward mental wellness.

There is no harm in realising that the therapist you're seeing may not be the best fit for you. Therapy, like any other relationship, should feel safe, comfortable, and suited to your needs. You can always explore different therapists by having consultations or trying a few initial sessions with different professionals until you find the right match.

If you’re ready to explore therapy, reach out today to learn more about the different options available!

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