Understanding different types of therapy

Searching for a therapist can be confusing and even feel overwhelming, especially when you come across lots of unfamiliar words describing different types of therapy. What do they all mean? How do you know which approach is right for you?

The truth is that there is not one universal type of therapy that suits everyone. Every person brings their own experiences, strengths, and challenges, and therapy is rarely a one-size-fits-all process.

Some therapists work in an integrative way, drawing on ideas and techniques from different approaches to meet the needs of the individual, and some may stick to one approach that works well for their client.

Below, we’ll explore some common therapeutic approaches and what each one may involve. This is only a brief introduction and is not an exhaustive guide.

Integrative therapy

One way to think about integrative therapy is that it is like a toolbox. Each therapeutic approach offers different tools, perspectives and ways of understanding our experiences. Depending on what feels most helpful, a therapist may introduce ideas or techniques from different approaches throughout the therapeutic process.

Not every approach will resonate with every person, and that is completely OK. Therapy is collaborative, so if something doesn't feel useful, it can be explored together and adapted. It is feedback for yourself and the therapist, even where an approach may not sit right, allowing for a better understanding of yourself, which then informs what does work for you.

Over time, many people develop their own collection of tools and coping strategies that continue to support their well-being beyond the therapy room.

Person-centred therapy

The person-centred approach, developed by Carl Rogers, is based on the belief that people are the experts on their own lives. Person-centred therapists understand that we all hold within ourselves a capacity for growth when the right conditions are present.

Rather than offering advice or trying to 'fix' someone (who is not broken to begin with), a person-centred therapist aims to create a safe, accepting and non-judgemental space where thoughts, feelings, and experiences can be explored openly, at a pace that feels right for you.

A central idea within this approach is the self-concept, meaning the beliefs we hold about ourselves. How we understand ourselves to be can influence how we interact with others and how we see the world. Self-concept can be influenced when acceptance is given only conditionally, and we may internalise others' expectations and begin to build our identity around their needs. Rather than expressing our true selves and our needs, we may present the version of ourselves that is most likely to gain approval.

Over time, this can cause us to lose touch with who we really are and what we really want out of life. Therapy can provide an opportunity to reconnect with who we are at the core, outside of any external expectations.

The therapeutic relationship itself, and the facilitation of trust, is considered one of the most important parts of this process. Feeling genuinely heard, understood and accepted can help people explore difficult experiences with greater self-compassion and move towards lasting personal growth.

Gestalt therapy

Gestalt therapy, developed by Fritz Perls and Laura Perls, places emphasis on present-moment awareness. Rather than becoming caught up solely in analysing the past, it encourages people to notice what they are experiencing emotionally, physically, and mentally in the here and now. Its philosophy teaches us that we are more than any one part of ourselves.

Past experiences often continue to influence our current relationships, behaviours and emotions, sometimes without us realising. Becoming aware of these patterns can create opportunities for healthier and more authentic choices.

Sessions may include creative exercises or experiential techniques, where appropriate. One example is the empty chair technique, which can help someone to explore unresolved relationships, conflicting emotions, or different parts of ourselves. Gestalt therapy also encourages taking ownership of personal experiences and emotions through the use of "I" statements, helping people recognise and understand their own emotional responses, rather than placing focus on other people making us feel a certain way.

Solution-focused therapy

While understanding difficulties is valuable, recognising strengths can be equally important. Solution-focused therapy concentrates on identifying and building upon existing resources, understanding your goals and motivations for them, and creating realistic steps towards the future you want to form.

The difficulties you may experience are not ignored or pushed away; however, this approach will ask questions that may help you to uncover moments where things may have felt different, or even slightly better.

Exploring these exceptions can reveal strengths, coping strategies, and skills that may already exist but have gone unnoticed, which can help you identify manageable steps that move you towards meaningful change. Making small changes can often help build confidence and create momentum toward your goals.

Somatic therapy

Our feelings are not only experienced in the mind, but they also affect the body. Muscle tension, digestive discomfort, restlessness, numbness, fatigue, or a frequently racing heart can all be ways the nervous system responds to difficult experiences. Somatic approaches encourage gentle awareness of these bodily sensations and explore how they connect with any emotional experiences.

Sessions might include grounding exercises, mindfulness, light breathing techniques, and body scans, which are practices that are designed to support nervous system regulation. Any techniques will be explored with you first so they can be adapted to your needs and capabilities.

Importantly, somatic therapy does not require physical touch from another. Instead, it focuses on helping people become more aware of the relationship between mind and body. This work should always be at a pace that feels safe enough and manageable for you, and it may be that working externally to begin with is safer than focusing on your internal experiences, and this is OK.

Internal family systems (IFS) and parts work

Many people notice that different parts of them seem to want different things. One part may feel confident, while another feels anxious. One part may strive for perfection, while another simply feels exhausted. Have you ever noticed any conflicting parts of yourself?

Internal family systems (IFS) offers a way of understanding these different aspects of ourselves, and categorises these parts into three groups.

Exiles

These are vulnerable parts that often carry painful emotions such as fear or shame. They are usually more hidden than other parts because they are painful to tune into.

Managers

The protective parts that try to keep order and prevent emotional pain through strategies such as perfectionism, people-pleasing, or overworking.

Firefighters

These are reactive protectors that step in when emotions become overwhelming, sometimes through behaviours such as dissociation, self-harm, emotional outbursts, addictive behaviours, or maybe even endless doom scrolling, for example.

Rather than viewing these parts as flaws, parts work encourages curiosity and compassion towards the roles each part plays, and understands that there are no ‘bad' parts. Parts are protective strategies often developed for understandable reasons, even if they no longer serve us today. Understanding and fostering empathy and compassion for these parts of ourselves can be an empowering step towards healing.

Cognitive behavioural therapy (CBT)

CBT explores the connection between thoughts, emotions and behaviours. In this approach, there is an emphasis on identifying unhelpful thinking patterns and challenging beliefs that lead to, or reinforce, your difficulties.

For example, if a friend does not reply to a message, one person might immediately think, "They must be avoiding me,” or “They do not like me anymore.” This may lead to anxiety, sadness, or feelings of rejection. A consequence of this may be that this person repeatedly texts this friend for a reply and constantly checks their phone. Another person may see a different perspective and presume that "They're probably just busy," allowing them to continue with their day without the emotional distress and unhelpful actions that the first conclusion may generate.

CBT aims to help people notice these patterns, question whether their first interpretation is the only possibility, and develop more balanced ways of thinking over time. In sessions, a therapist may work with you to develop practical strategies for managing low mood, anxiety, or stress.

Trauma-informed therapy

You may have come across the term ‘trauma-informed’ before, but what does it actually mean?

Trauma-informed practice recognises that overwhelming or traumatic experiences can affect far more than our emotions alone. Trauma influences the whole nervous system, relationships, beliefs about ourselves, and our overall sense of safety.

Instead of asking, "What is wrong with you?", trauma-informed therapy asks, "What has happened to you?" It understands that trauma responses are developed as ways of surviving difficult experiences, and their prime function is to keep us safe, even if they no longer feel helpful to us in the present. Understanding this in relation to your experiences can help to bring some kindness and compassion towards yourself and what you have been through.

A trauma-informed therapist prioritises your emotional safety, works with you collaboratively, respects your choices, and goes at a pace that feels manageable to you. Sessions may involve understanding your trauma responses, learning about how trauma can impact the brain and nervous system, exploring coping strategies, building emotional awareness and regulation tools, and developing greater self-compassion.

Finding the right approach

Just like no two people are the same, no two therapy journeys are the same either. Therapy is not about fitting you into a particular approach; it’s about finding what helps you feel understood, supported, and empowered to shift towards the life you want.

Finding the right therapist can be a nerve-wracking step, but I hope this has helped to make some of those unfamiliar therapy terms feel a little less daunting.