Choosing the right one for you

Choosing to start therapy is a courageous step towards understanding yourself and improving your mental health. But with so many types of talking therapies available, it can be tricky to figure out which one is the right fit for you. Each therapy has its own approach, and understanding what they offer can help you find the support you need. Below, we’ll explore some of the most common types of therapy, what you can expect from them, and how to make an informed choice.

If you’re looking to start a referral process, visit our psychological therapy page to meet our therapists and explore their individual expertise and therapy approaches.

 

Acceptance and commitment therapy (ACT)

ACT, pronounced as the word “act,” is a mindfulness-based therapy that helps you accept difficult emotions and thoughts rather than trying to eliminate them. It focuses on living in alignment with your values (the things that truly matter to you) even when life feels challenging.

In an ACT session, you’ll practise skills like “unhooking” from unhelpful thoughts, staying present through mindfulness, and taking meaningful steps towards a fulfilling life. It’s a flexible and versatile therapy, suitable for anxiety, depression, chronic pain, and even improving performance in work or sports. More about acceptance and commitment therapy. 

Cognitive behavioural therapy (CBT)

CBT is one of the most widely recognised and evidence-based therapies. It focuses on identifying and challenging unhelpful thought patterns and behaviours that contribute to emotional distress.

For instance, if you’re struggling with anxiety, CBT can help you notice how certain thoughts (e.g., “I’ll fail at this”) lead to unhelpful behaviours like avoidance, which then reinforce the anxiety. Through practical exercises, CBT teaches you to challenge these patterns and replace them with healthier alternatives.

CBT is structured, goal-oriented, and short-term, making it ideal for those seeking practical tools for issues such as anxiety, depression, or phobias.

Compassion-focused therapy (CFT)

CFT is designed for people who struggle with self-criticism, shame, or feelings of inadequacy. It focuses on developing self-compassion and understanding how these emotions may have evolved from survival mechanisms.

A CFT therapist helps you explore the “three systems” of emotion threat, drive, and soothing, and how to balance these to create a sense of safety and self-kindness. It’s particularly effective for individuals who feel stuck in cycles of harsh self-judgement or struggle with low self-esteem.

Eye movement desensitisation and reprocessing (EMDR)

EMDR is a specialised therapy usually used for processing traumatic memories. It’s often used for post-traumatic stress disorder (PTSD) but can also help with other issues like anxiety or phobias.

During an EMDR session, the therapist will guide you through recalling traumatic memories while focusing on external stimuli designed to stimluate each hemisphere of the brain in an alternating fashion, such as moving their hand back and forth or following light patterns. This process helps your brain reprocess the memories in a way that reduces their emotional intensity.

EMDR is a structured therapy and can be highly effective for those dealing with unresolved trauma. It can also sit comfortably within a wider piece of ACT work, supporting you to process what’s been stuck so you can engage more fully with the values-based changes you want to make.Shape

Mindfulness-based cognitive therapy (MBCT)

MBCT combines the principles of CBT with mindfulness practices. It’s particularly effective for preventing the recurrence of depression and managing anxiety.

In MBCT sessions, you’ll learn to become more aware of your thoughts and feelings without getting caught up in them. This mindfulness approach helps you step back from rumination and respond to situations with greater clarity and calmness.

If you’re someone who struggles with overthinking or feels stuck in negative thought patterns, MBCT can offer a practical way to break the cycle.

Cognitive analytic therapy (CAT)

CAT is a time-limited therapy that combines elements of cognitive and psychodynamic approaches. It’s particularly helpful for understanding how past experiences and patterns of thinking influence your current relationships and behaviours.

In CAT, you and your therapist work together to create a “map” of your patterns including how they developed, how they’re maintained, and how they impact your life. This process helps you gain insight and learn new ways of relating to yourself and others, looking for ‘exits’ within these relational patterns.

CAT is often used for issues like relationship difficulties, anxiety, and emotional regulation.

Psychodynamic therapy

Psychodynamic therapy explores how your past experiences, particularly in childhood, shape your present thoughts, emotions, and relationships. It’s based on exploring unconscious processes and recurring patterns that might be contributing to your difficulties.

This approach is less structured than CBT or ACT, with sessions often flowing naturally. It’s ideal for those who want to understand themselves on a deeper level or address long-standing emotional challenges.

Counselling

Counselling offers a safe and non-judgemental space to explore your thoughts and feelings. It’s often client-led, meaning you decide what you want to talk about, and the therapist supports you in working through those issues.

Counselling can help with a wide range of concerns, from grief and relationship problems to general feelings of stress or unhappiness. It’s a flexible and supportive approach that focuses on listening and understanding.

Humanistic therapies

Humanistic approaches, such as person-centred therapy and gestalt therapy, focus on self-discovery, personal growth, and reaching your full potential. The therapist provides a supportive and empathic environment where you feel empowered to explore your feelings and experiences.

These therapies are ideal for those looking to enhance self-esteem, improve relationships, or gain clarity about their life’s purpose.

Couples or family therapy

If your challenges involve relationships, couples or family therapy can be a helpful option. Couples therapy focuses on improving communication and resolving conflicts between partners, while family therapy addresses dynamics within the entire household.

These approaches are particularly useful for relationship difficulties, parenting challenges, or navigating family issues like grief or addiction.

It’s not an either/or choice

Therapy is a deeply personal journey, and it’s important to recognise that no single approach works for everyone. Everyone comes with their own unique experiences, beliefs, and challenges, meaning a therapy that resonates with one person might not be effective for you and you also don’t have to exclusively stick to one type. Many therapists are trained in multiple types of therapy and will use skills and tools from across the disciplines depending on what they think is best placed to help you. A skilled therapist will take the time to understand your specific circumstances and collaboratively explore which approach is the best fit. This personalised process ensures therapy is not a one-size-fits-all endeavour but rather a tailored path towards growth and healing.

Things to think about when choosing the right therapy for you

As we said earlier, it can be hard to know where to start with a talking therapy. Here are some tips to guide your decision:

• Consider your goals: Are you looking for practical tools, deeper self-awareness, or support for relationships? Understanding what you hope to achieve will help narrow down your options.
• Look into the evidence: Some therapies, like ACT, CBT and EMDR, are particularly effective for specific issues, such as anxiety, chronic pain or trauma.
• Reflect on your preferences: Do you want a structured approach like CBT? Or would you prefer a more flexible, experiential approach like ACT?
• Talk to a professional: A GP or therapist can help you decide which therapy aligns with your needs.
• Be flexible: Remember, it’s okay to try different approaches until you find one that works for you.

Take the first step

Starting therapy is a brave and positive step. The most important thing is finding the approach that feels right for you and your unique situation. Whether you’re drawn to the mindfulness of ACT, the structured tools of CBT, or the depth of psychodynamic therapy, the key is taking that first step towards support.

Your mental health matters, and therapy can be a life-changing journey towards understanding yourself and creating a life that feels meaningful. Whatever path you choose, know that help is out there, and you don’t have to face this alone. Visit our psychological therapy page for more specific information about the issues we support at Contextual Consulting, the types of therapy that our team offers and to start a referral process.