Exploring Different Types of Therapy: Finding the Right Fit for You

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In recent years, therapy has become increasingly recognised as a powerful tool for improving mental health, emotional wellbeing and overall life satisfaction. With growing awareness, more people are seeking therapy not just during crises but also as a proactive step toward self-understanding and personal growth.

However, the world of therapy is diverse. There isn't a one-size-fits-all approach, and the right kind of therapy often depends on the individual’s needs, goals and preferences. In this post, we’ll explore several of the most common types of therapy, what they involve and who they may benefit.

1. Cognitive behavioural therapy (CBT)

What it is: CBT is one of the most widely used and researched forms of therapy. It’s based on the idea that our thoughts, feelings and behaviours are interconnected – and that changing unhelpful thought patterns can change how we feel and act. In the book, Simple Cognitive Behavioural Therapy Techniques, the author says that CBT is 'simple but brilliant approach that will show you exactly how your thoughts rule your life.'

How it works: A CBT therapist helps clients identify distorted or negative thoughts, challenge them, and replace them with more balanced, realistic ones. It often includes homework assignments like journaling or practicing new behaviours.

Who it's for: CBT is highly effective for anxiety disorder, depression, phobias, post-traumatic stress disorder (PTSD) and many other conditions. It’s usually short-term and goal-oriented, making it ideal for those seeking practical tools and fast results.

2. Psychodynamic therapy

What it is: Psychodynamic therapy stems from the pioneering work of Freud (such as his General Introduction to Psychoanalysis) and other early psychoanalysts – such as Carl Jung, Alfred Adler and Otto Rank. It focuses on unconscious processes and how past experiences – especially early childhood – shape present behaviour.

How it works: In this therapy, clients explore emotions, dreams, memories and patterns in relationships. The therapist acts more like a guide, helping uncover underlying conflicts and unresolved issues that influence current life challenges.

Who it's for: Psychodynamic therapy is often beneficial for those with deep-rooted emotional issues, relationship problems, or anyone looking for self-insight and long-term change.

3. Humanistic therapy

What it is: Humanistic therapy emphasises personal growth, self-acceptance and living an authentic life. It focuses on helping people develop a stronger, healthier sense of self. According to a National Library of Medicine publication, humanistic therapy aims to understand 'human experience' while focusing 'on the client rather than the symptom.' Viewed through the humanist lens, psychological problems – such as substance abuse disorders – are the result of the 'inhibited' capacity to make 'authentic, meaningful and self-directed choices about how to live.'

How it works: One of the most well-known forms is Client-Centered Therapy, developed by Carl Rogers. In this approach, therapists provide a non-judgmental, empathetic environment where clients can freely express themselves and find their own solutions.

Who it's for: Ideal for individuals seeking greater self-awareness, struggling with low self-esteem, or wanting to explore their potential in a supportive setting.

4. Dialectical behaviour therapy (DBT)

What it is: DBT is a type of cognitive-behavioural therapy initially developed to treat borderline personality disorder but is now used for a range of conditions involving emotional dysregulation.

How it works: It combines CBT techniques with mindfulness practices. Clients learn skills in four key areas: emotion regulation, distress tolerance, interpersonal effectiveness, and mindfulness.

Who it's for: DBT is particularly helpful for people with intense emotions, self-harm behaviours, suicidal thoughts, or disorders like BPD and PTSD.

5. Acceptance and commitment therapy (ACT)

What it is: ACT encourages people to accept what they cannot control and commit to actions that align with their values. 'With a focus on mindfulness, client values and a commitment to change, ACT is proven-effective in treating depression, anxiety, chronic stress, addictions, eating disorders, schizophrenia, borderline personality disorder (BPD) and a myriad of other psychological issues,' (ACT Made Simple).

How it works: Clients learn to observe thoughts without judgment, accept uncomfortable feelings, and act in meaningful ways despite emotional challenges.

Who it's for: ACT is effective for anxiety, depression, chronic pain and stress-related issues. It appeals to those open to mindfulness-based approaches.

6. Eye movement desensitisation and reprocessing (EMDR)

What it is: A comparatively contemporary intervention, EMDR is a specialised therapy primarily used to treat trauma and PTSD. It helps people process and heal from disturbing memories.

How it works: Clients are asked to recall traumatic events while engaging in bilateral stimulation (like following a moving light or tapping). This appears to help the brain reprocess painful memories thus attenuating the emotional impact they have.

Who it's for: EMDR is highly recommended for those with PTSD, trauma histories, or specific phobias and anxieties rooted in past experiences.

7. Art and music therapy

What it is: These expressive therapies use creative processes – drawing, painting, music-making –to help individuals explore emotions and experiences in non-verbal ways.

How it works: A trained therapist guides the creative activity while helping the client process what emerges. The goal isn’t artistic skill but emotional expression and healing.

Who it's for: Great for children, trauma survivors, or anyone who finds it difficult to express themselves with words alone.

8. Mindfulness-based therapy

What it is: This approach combines elements of traditional therapy with mindfulness meditation practices. Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are two popular forms.

How it works: Clients are taught to observe their thoughts and feelings without judgment. Regular meditation and breathing practices are often incorporated into sessions and homework.

Who it's for: Effective for stress, anxiety, depression and chronic health conditions. It’s well-suited for people who want to build greater emotional resilience, presence and psychological flexibility.

9. Group therapy

What it is: Group therapy involves one or more therapists working with a small group of people who share similar issues, such as grief, addiction, or social anxiety.

How it works: Participants support and learn from each other, while therapists guide the discussion and provide tools for growth. It can reduce feelings of isolation and build community.

Who it's for: Anyone dealing with shared life challenges, or looking for mutual support alongside individual therapy.

10. Compassion focused therapy (CFT)

What it is: Compassion Focused Therapy (CFT) is a psychological approach developed by Professor Paul Gilbert. It was originally designed to help individuals struggling with high levels of shame and self-criticism, particularly those for whom traditional cognitive behavioural therapy (CBT) proved less effective.

How it works: CFT integrates techniques from evolutionary psychology, neuroscience, attachment theory, and Buddhist philosophy. Its core aim is to help individuals cultivate compassion – for themselves and others – in order to regulate difficult emotions and promote psychological healing. CFT is based on the idea that our brains have evolved with three main emotion regulation systems: the threat system (for detecting danger), the drive system (for pursuing resources) and the soothing system (for feeling safe and content). Many people with mental health difficulties have an overactive threat system and underdeveloped soothing system, often due to early experiences of neglect, trauma, or harsh criticism.

Through practices such as compassionate imagery, soothing rhythm breathing, and compassionate mind training, clients learn to activate the soothing system, foster feelings of warmth and safety, and develop a kind inner voice. By cultivating a Compassionate Mind, Gilber argues, we can gain more control over the threat-response system and attenuate the self-critical inner voice.

Who it's for: CFT is used to treat a range of issues, including depression, anxiety, eating disorders, PTSD and complex trauma. It is particularly beneficial for individuals with chronic self-criticism, perfectionism, or low self-worth. Ultimately, CFT offers a transformative approach – helping people respond to suffering with courage, understanding and kindness.

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Final thoughts

Choosing the right type of therapy can feel overwhelming but remember: it's okay to explore. What works for one person may not work for another and many therapists integrate several approaches to tailor treatment to your needs.

The most important factor? A strong, trusting relationship between you and your therapist. No technique or method matters more than feeling safe, heard and understood.

Whether you're seeking healing, clarity, growth, or support, there’s a therapeutic approach out there that can help you on your journey.

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About Dr Laura Allen –

A Chartered Psychologist & Integrative Therapist, Dr. Allen specialises in a broad range of therapeutic methods. She is a published author of numerous research papers and Interactive Courses in the field of Psychology. Dr. Allen works one-to-one with clients and supervises other practitioners. She is also a proud member of the British Psychological Society assessment team supporting psychologists in training.