# Types of Therapy Explained
If you’re thinking about starting therapy, one of the first things you may notice is just how many different types there are. CBT, psychodynamic therapy, person-centred therapy, counselling, EMDR — the terminology can quickly become confusing.
The good news is that you don’t need to understand every therapeutic approach before asking for help. A therapist can help you explore what might suit you. However, knowing the main differences can make it easier to understand your options and feel more confident about taking the next step.
Why are there different types of therapy?
People come to therapy for many different reasons. You might be struggling with anxiety, low mood, stress or a difficult life event. You may want help understanding patterns in your relationships, processing experiences from your past, or simply making sense of how you feel.
Different therapeutic approaches look at these difficulties in different ways.
Some focus mainly on what is happening in your life now. Others explore how past experiences may influence the way you think, feel and relate to people today. Some therapies are structured around particular exercises or techniques, while others are more open and led by what you want to talk about.
Here are some of the approaches you are most likely to encounter.
Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy, usually known as CBT, explores the connections between your thoughts, feelings and behaviours.
The basic idea is that the way we interpret situations can influence how we feel and what we do. Over time, unhelpful patterns of thinking or behaviour can sometimes contribute to emotional difficulties.
CBT tends to be relatively structured and practical. During therapy, you may learn to recognise particular thought patterns, explore whether they are helpful or accurate, and experiment with different ways of responding.
There may also be exercises to practise between sessions.
CBT is commonly used to help with difficulties such as anxiety, depression, phobias, panic and obsessive-compulsive disorder (OCD), although its use is not limited to these areas.
You might prefer CBT if: you like a structured approach and want practical strategies that you can apply in everyday life.
Person-Centred Therapy
Person-centred therapy is based on the idea that people have the capacity for growth and change when they are given a supportive environment in which they feel genuinely heard and accepted.
Rather than directing the conversation or telling you what you should do, a person-centred therapist will usually give you space to explore your own thoughts and feelings.
The relationship between you and your therapist is particularly important. The aim is to create an environment where you can speak openly without feeling judged.
Through this process, you may develop a clearer understanding of yourself, your feelings and what matters to you.
You might prefer person-centred therapy if: you want space to explore your feelings at your own pace rather than following a highly structured programme.
Psychodynamic Therapy
Psychodynamic therapy explores how experiences and relationships from the past may continue to influence your emotions, behaviour and relationships in the present.
Sometimes we repeat patterns without fully understanding where they come from. Therapy can provide an opportunity to notice these patterns and explore what may be behind them.
Your relationship with your therapist can also become part of this exploration, as feelings and expectations that appear in other relationships may sometimes emerge within therapy.
Psychodynamic therapy can be particularly useful for people interested in developing a deeper understanding of themselves and recurring emotional or relationship difficulties.
You might prefer psychodynamic therapy if: you are curious about how your past may be influencing the way you feel and behave today.
Integrative Therapy
Not every therapist works exclusively with one therapeutic approach.
An integrative therapist draws on ideas and techniques from several different types of therapy and adapts their approach according to the individual they are working with.
For example, therapy might include exploring past experiences while also using practical techniques to manage difficulties happening in your life now.
This flexibility can be useful because people rarely fit neatly into a single therapeutic model.
You might prefer integrative therapy if: you would like your therapist to adapt their approach to your individual circumstances rather than following one particular method.
EMDR
Eye Movement Desensitisation and Reprocessing (EMDR) is a therapy originally developed to help people process traumatic experiences.
During EMDR, you are asked to think about aspects of a distressing memory while also paying attention to a form of bilateral stimulation — something that alternates between the two sides of the body. This may involve guided eye movements, sounds or tapping.
The aim is to help the brain process memories that continue to cause significant emotional distress.
EMDR is particularly associated with the treatment of post-traumatic stress disorder (PTSD), although trained practitioners may use it in other circumstances as well.
You might consider EMDR if: traumatic memories continue to have a strong emotional impact on your everyday life.
Couples Therapy
Therapy does not always involve one person working with one therapist.
Couples therapy focuses on the relationship between partners. Sessions may explore communication, conflict, trust, intimacy, major life changes or recurring patterns within the relationship.
The purpose is not for the therapist to decide who is right or wrong. Instead, therapy aims to help both partners understand what is happening between them and find healthier ways of communicating and responding to each other.
Couples therapy may be helpful during a crisis, but couples do not necessarily need to wait until their relationship reaches that point before seeking support.
Online Therapy
Online therapy is not a separate therapeutic approach, but rather a different way of accessing therapy.
Sessions usually take place through secure video calls, allowing you to speak with a therapist without travelling to their consulting room.
For some people, this makes therapy easier to fit around work, family responsibilities or mobility needs. Others simply feel more comfortable speaking from their own home.
Many therapeutic approaches, including CBT, person-centred and integrative therapy, can be offered online.
Which type of therapy is right for me?
There isn't one type of therapy that is right for everyone.
The most appropriate approach can depend on what you are experiencing, what you hope to achieve and how you prefer to work.
But the type of therapy is only part of the picture.
Feeling comfortable with your therapist and being able to develop a trusting therapeutic relationship can also be extremely important. You should feel able to ask questions about how they work, their experience and what you can expect from your sessions.
You also don't need to arrive at your first session knowing exactly what you want to talk about or which therapeutic approach you need.
Sometimes figuring that out is part of therapy itself.
Taking the first step
Starting therapy can feel like a big decision, particularly if you have never spoken with a therapist before.
You don't need to understand all the terminology before you begin.
A good starting point is simply to think about what you would like help with and what you would like to be different. From there, you can explore the type of support that feels right for you.
Therapy is not about having all the answers before you walk through the door. It is a space where you can begin asking the questions.