Which Type of Therapy Is Right for Me?
CBT, EMDR, DBT, psychodynamic — there are dozens of therapy types. Here's a plain-English guide.
The Most Common Types
CBT (Cognitive Behavioural Therapy): Focuses on changing unhelpful thought patterns and behaviours. Best for: anxiety, depression, OCD, phobias. Typically 6-20 sessions.
EMDR (Eye Movement Desensitisation and Reprocessing): Uses bilateral stimulation to process traumatic memories. Best for: PTSD, trauma, phobias.
DBT (Dialectical Behaviour Therapy): Teaches emotional regulation, distress tolerance, and interpersonal skills. Best for: borderline personality disorder, emotional dysregulation, self-harm.
Psychodynamic therapy: Explores how past experiences (especially childhood) influence current patterns. Best for: recurring relationship patterns, deep-rooted issues, self-understanding.
Person-centred therapy: Non-directive; the therapist provides unconditional positive regard while you explore your feelings. Best for: self-esteem, personal growth, general emotional support.
Specialist Therapies
Schema therapy: Addresses long-standing patterns (schemas) developed in childhood. Best for: personality disorders, chronic depression, repeated relationship problems.
CFT (Compassion-Focused Therapy): Builds self-compassion to counter shame and self-criticism. Best for: shame, inner critic, self-hate.
ACT (Acceptance and Commitment Therapy): Focuses on accepting difficult feelings while committing to value-driven action. Best for: chronic pain, anxiety, grief.
IFS (Internal Family Systems): Views the mind as made up of 'parts' and helps you understand and harmonise them. Best for: complex trauma, internal conflict, self-sabotage.
EMDR: Uses eye movements or tapping to reprocess traumatic memories. Best for: PTSD, trauma, anxiety.
Try This Now
Match your need: Write down your main struggle in one sentence. Then look at the list above and note which therapies are recommended for that issue.
The therapist matters most: Research shows that the therapeutic relationship matters more than the specific type of therapy. A good fit with your therapist is the strongest predictor of success.
Ask questions: When contacting a therapist, ask: 'What approach do you use? Why would that be helpful for my situation? What does a typical session look like?'
How to Access Therapy
NHS: Self-refer to NHS Talking Therapies (formerly IAPT) or ask your GP for a referral.
Private: Directories like BACP, UKCP, or Psychology Today let you search by issue, approach, and location.
Low-cost: Many training therapists offer reduced-rate sessions. Charities like Mind also provide counselling.
Online: Platforms offer therapy via video call, which can reduce waiting times and increase accessibility.