Some people believe that therapy is only for when things get really bad, but that’s not true. It’s perfectly okay to seek therapy at any point in your life, no matter your background.
In fact, getting help from a therapist before reaching a crisis can be beneficial. It can make it easier to reflect on what’s happening in your life and help prevent things from worsening.
What Can Therapy Help With?
Therapy can assist you in managing and coping with various challenges, including:
• Difficult Life Events: This includes situations like bereavement (losing a loved one) or job loss.
• Relationship Issues: Therapy can help address problems in your personal relationships.
• Upsetting or Traumatic Experiences: Whether the trauma is recent or from the past, therapy can provide support.
• Challenging Emotions: If you’re experiencing feelings like grief, guilt, sadness, confusion, anger, or low self-esteem, therapy can help.
• Depression and Anxiety: Therapy is effective in treating these conditions.
• Other Mental Health Issues: Talking therapies can address a range of mental health diagnoses, with specific treatments developed for certain problems.
• Long-Term Physical Health Conditions: Therapy can also support those dealing with chronic health issues.
7 Types of common Therapy approaches explained
You have decided to look for a counsellor or therapist, now what, where do you start? With so many different types of therapy it can feel overwhelming. I’m here to simplify things for you. In this blog, I’ll explain some of the common approaches to help you understand which type of therapy may be best suited to your needs.
1. Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy (CBT) is an effective approach if you want to tackle negative thoughts. This structured, goal-oriented method focuses on how your thoughts influence your feelings and actions.
Main Goals of CBT:
• Identify Negative Patterns: You’ll work with a therapist to recognise and challenge negative thought patterns.
• Develop Practical Skills: CBT teaches you skills that help you change your behaviours and improve your emotional state.
• Address Various Issues: This therapy is great for managing anxiety, depression, and more.
What to Expect:
• Collaborative Work: In sessions, you’ll engage with your therapist to develop strategies tailored to your needs, making it a hands-on experience.
2. Person-Centred Therapy
If you’re looking for a supportive space to truly explore your feelings, Person-Centred Therapy might be the right choice. This approach is all about YOU, providing a nurturing environment for personal growth.
Main Goals of Person-Centred Therapy:
• Foster Self-Exploration: The focus is on helping you understand and accept your feelings.
• Encourage Reflection: You’ll be given the freedom to lead the conversation, fostering deep reflection.
• Enhance Self-Esteem: This therapy is ideal for those working on self-acceptance and building confidence.
What to Expect:
• A Safe Space: Your therapist will listen with empathy and positive regard, allowing you to discuss what matters most to you at your own pace.
3. Psychodynamic Therapy
If you want to dig deeper into your past, Psychodynamic Therapy focuses on understanding how your early experiences shape your current behaviours.
Main Goals of Psychodynamic Therapy:
• Explore Childhood Influences: This therapy helps you examine significant relationships and experiences from your past.
• Gain Insight: By reflecting on these experiences, you can better understand your emotions today.
• Uncover the Unconscious: The aim is to reveal what might be hidden in your unconscious mind, facilitating healing.
What to Expect:
• In-Depth Discussions: In therapy, you’ll explore your childhood and significant relationships, gaining valuable insights that can help you navigate your current emotional landscape.
4. Emotionally Focused Therapy (EFT)
Emotionally Focused Therapy (EFT) is ideal if you’re looking to strengthen your relationships. This approach helps you understand and express your emotions in a way that builds deeper connections with others.
Main Goals of EFT:
• Enhance Emotional Understanding: EFT aims to help you recognise and express your feelings, facilitating better communication with loved ones.
• Improve Relationship Dynamics: This therapy works to identify and address patterns in relationships, helping to resolve conflicts effectively.
• Create Secure Bonds: By focusing on emotional connections, EFT promotes the development of loving and secure relationships.
What to Expect:
• Navigating Conflicts: Whether you’re working on a romantic relationship or family dynamics, EFT supports you in managing conflicts and enhancing intimacy. It’s all about building strong, supportive bonds.
5. Integrative Therapy
Integrative Therapy is designed for those who may not be sure about what they need. This approach combines different techniques and theories to create a personalised plan that works for you.
Main Goals of Integrative Therapy:
• Tailored Support: Your therapist will draw from various approaches, such as CBT, psychodynamic work, or humanistic therapy, to find what suits you best.
• Holistic Understanding: This therapy considers your unique situation, addressing mental, emotional, and physical aspects of well-being.
• Flexibility: The adaptable nature of integrative therapy allows your treatment to evolve as your needs change.
What to Expect:
• Diverse Methods: You can expect your therapist to use a blend of techniques that cater to your individual circumstances, ensuring that you receive comprehensive support.
6. Eye Movement Desensitisation and Reprocessing (EMDR)
Eye Movement Desensitisation and Reprocessing (EMDR)
Eye Movement Desensitisation and Reprocessing (EMDR) is a specialised type of therapy designed to help you process and recover from trauma and distressing experiences.
Main Goals of EMDR:
• Process Traumatic Memories: The therapy aims to help you reprocess traumatic memories, reducing their emotional impact.
• Enhance Emotional Regulation: By addressing past traumas, EMDR helps improve your ability to manage difficult emotions in the present.
• Promote Healing and Resilience: EMDR supports you in moving forward and rebuilding your life after traumatic experiences.
What to Expect:
• Guided Eye Movements: Through guided eye movements, you will work with your therapist to reprocess traumatic memories.
• Effectiveness: EMDR is particularly effective for treating post-traumatic stress disorder (PTSD) and can help with a range of traumatic experiences.
Dialectical Behaviour Therapy (DBT)
Dialectical Behaviour Therapy (DBT) is a type of talking therapy that is based on cognitive behavioural therapy (CBT). However, it is specifically tailored for individuals who experience emotions very intensely.
The main goals of DBT are to help you:
• Understand and accept your difficult feelings. This approach encourages awareness and acceptance of your emotional state.
• Learn skills to manage these feelings. DBT provides practical strategies to cope with overwhelming emotions.
• Make positive changes in your life. The therapy supports you in taking actionable steps toward personal improvement.
The term “dialectical” refers to the concept that two seemingly contradictory ideas can both be true at the same time. For instance, accepting yourself while also wanting to change your behaviour may appear contradictory. DBT teaches that it is possible to achieve both of these objectives simultaneously.
Choosing the right type of therapy is a personal decision, and it’s important to find what works for YOU. This article does not cover all types of therapy available, but I hope it gives you an idea of what’s out there to help you.
When searching for support, look for a registered therapist, such as those listed with the BACP. Don’t hesitate to reach out to them and ask about the approaches they use—it’s perfectly okay to ask questions! I hope this has provided you with a little further insight into the amazing world of therapy.
Listen to podcast: What type of Therapy is best for you?