If you’re struggling with your thoughts, feelings or behaviours, therapy can be a helpful way to understand what’s happening and work towards feeling better.
But knowing where to start can be difficult, and can stop us from taking the first step. There are different types of therapy, different approaches and different professionals. Understanding a little about each can help you make a more informed decision.
You don’t need to have a diagnosed mental health condition to benefit from therapy, either.
What are the different types of therapy?
Therapy approaches are sometimes called modalities. Each has a slightly different way of helping you understand and work through difficulties.
Below are some of the more common types of therapy. There are many others, but these provide a useful starting point for understanding the different approaches available.
Cognitive behavioural therapy (CBT)
CBT focuses on the relationship between your thoughts, feelings and behaviours. It helps you identify unhelpful patterns and practise changing how you respond to situations.
It’s commonly used for anxiety, depression and other mental health difficulties.
Eye movement desensitisation and reprocessing (EMDR)
EMDR is a therapy developed to help people process traumatic experiences.
It involves recalling difficult memories while following a structured process that includes eye movements or other forms of bilateral stimulation.
It’s particularly used in the treatment of post-traumatic stress disorder (PTSD).
Psychodynamic therapy
Psychodynamic therapy explores how past experiences, relationships and unconscious patterns may be influencing how you feel and behave today.
It often involves understanding the deeper reasons behind recurring emotional difficulties.
Dialectical behaviour therapy (DBT)
DBT helps people manage intense emotions, develop healthier relationships and respond differently to difficult situations.
It combines acceptance with practical techniques for changing behaviours, managing distress and regulating emotions.
It’s particularly used for people who experience significant difficulties managing their emotions.
Schema therapy
Schema therapy looks at patterns of thinking, feeling and behaving that may have developed through earlier life experiences, particularly childhood.
It can be helpful for people who find themselves repeatedly experiencing the same emotional difficulties or relationship patterns, even when they understand why they’re happening.
Acceptance and commitment therapy (ACT)
ACT helps people learn to accept difficult thoughts and feelings without allowing them to control their behaviour.
Rather than trying to remove every uncomfortable feeling, the focus is on developing psychological flexibility and taking actions that reflect what matters to you.
Compassion-focused therapy (CFT)
Compassion-focused therapy helps people develop a more compassionate relationship with themselves, particularly when they experience strong feelings of shame, guilt or self-criticism.
It focuses on understanding difficult emotions and learning to respond to yourself with greater kindness and understanding.
Interpersonal psychotherapy (IPT)
IPT focuses on the relationship between your emotional wellbeing and the people in your life.
It helps people explore difficulties such as relationship conflicts, grief and significant life changes, and how these might be contributing to their emotional difficulties.
It’s commonly used in the treatment of depression.
Counselling
Counselling provides an opportunity to talk through your experiences, emotions and difficulties with a trained professional.
It can help you explore what you’re going through, understand yourself better and consider how you want to move forward.
Counselling is a broad term rather than one specific type of therapy, and different counsellors may use different approaches.
Which therapy is right for me?
There isn’t necessarily one type of therapy that’s right for everyone, and you may need different types of therapy at different times.
For example, you might want help managing anxiety in everyday situations, understanding why you react strongly to certain behaviours, or processing a difficult experience from your past.
Different approaches can help with different difficulties, and some therapists combine more than one approach.
It’s worth considering what you want help with, whether you’re looking to understand your past, change your present behaviours, or both.
A qualified professional can help you explore which approach may be suitable.
How do I find a therapist?
There are a few things worth considering before choosing someone:
- Qualifications: Check their training and professional registration.
- Experience: Have they worked with people experiencing similar difficulties?
- Approach: What type of therapy do they offer, and how does it work?
- Connection: Do you feel comfortable talking openly with them?
- Practicalities: Consider the cost, location and whether they offer online sessions.
In the UK, you can explore therapists through organisations such as the British Association for Counselling and Psychotherapy (BACP), UKCP and the HCPC for regulated psychology professionals.
You can also explore NHS talking therapies, which may be available without needing a referral from your GP.
Taking the first step
You don’t have to know exactly what’s wrong or which therapy you need before speaking to someone.
Sometimes simply explaining what you’re experiencing, how it’s affecting your life and what you’d like to change is enough to get started.
The important thing is finding appropriate support that helps you better understand yourself and move towards the changes you want to make.
This guide is intended to help you understand some of the available options. It isn’t a substitute for professional assessment or advice. If you need more immediate support, please use this page to find help.