Making the decision to start therapy is an important and empowering step toward improving your mental and emotional wellbeing. But with so many different therapeutic approaches available in the UK, it can feel overwhelming trying to figure out which one is right for you.
Some therapies are structured and goal-focused, others are more open and exploratory. Some focus on managing symptoms in the here and now, while others delve into early life experiences and deeper patterns. In this brief guide, we’ll explore some (but not all) of the most widely used types of therapy in the UK, outlining what they involve and how they differ, to help you find an approach that feels like a good fit.
Cognitive Behavioural Therapy (CBT)
What it is: CBT is one of the most commonly offered forms of therapy in the NHS. It’s structured, goal-oriented, and focused on helping you understand the connection between your thoughts, feelings, and behaviours.
How it works: CBT helps you identify unhelpful thinking patterns – like catastrophising or self-blame – and learn practical strategies to challenge and change them. You’ll often work on specific problems and learn tools to manage symptoms like anxiety, panic attacks, or depression.
Who it’s for: CBT can be helpful for a range of issues including anxiety, depression, OCD, phobias, and health anxiety. It’s ideal if you’re looking for a short-to-medium term, skills-based approach.
Rational Emotive Behaviour Therapy (REBT)
What it is: REBT is a form of CBT. It focuses more directly on your belief system and how deeply held, rigid beliefs can lead to emotional distress.
How it works: REBT helps you identify irrational beliefs such as “I MUST be liked by everyone” or “I can’t stand failure”, and teaches you to replace them with more rational, flexible perspectives. It also helps build resilience and emotional strength.
Who it’s for: REBT is especially useful if you’re prone to anxiety, perfectionism, people-pleasing, self-criticism, or chronic guilt or shame. It’s a direct, philosophical approach that works well for people who appreciate a logical, structured framework.
Eye Movement Desensitisation and Reprocessing (EMDR)
What it is: EMDR is a therapy specifically designed to help people recover from trauma, including PTSD, childhood abuse, or other distressing events. However, it’s now also used for a wider range of issues including anxiety, phobias, and low self-worth related to past experiences.
How it works: EMDR uses guided eye movements or other forms of bilateral stimulation while recalling traumatic memories. This helps the brain ‘reprocess’ the memory and reduce the emotional charge attached to it. You don’t have to talk in detail about the trauma, which some people find reassuring.
Who it’s for: EMDR is highly effective for people living with PTSD, complex trauma, flashbacks, or intense emotional memories. It can also help with performance anxiety and phobias.
Person-Centred Therapy
What it is: Developed by Carl Rogers, this non-directive therapy is based on the idea that we all have the capacity for growth and self-healing when given the right conditions.
How it works: The therapist provides a safe, accepting, and empathetic space for you to explore your feelings and experiences at your own pace. There’s no ‘fixing’, just deep listening and emotional support.
Who it’s for: This approach suits those who want to explore their identity, emotions, and relationships in a safe and supportive space. It’s ideal for anyone who values a warm, non-judgmental connection over structured techniques.
Acceptance and Commitment Therapy (ACT)
What it is: ACT is a modern therapy that blends mindfulness with behavioural change. Instead of focusing on eliminating distressing thoughts or feelings, ACT teaches you to accept them while committing to actions that reflect your values.
How it works: ACT encourages psychological flexibility – learning to sit with discomfort while still moving toward the life you want. You’ll explore how to unhook from difficult thoughts, be more present, and take meaningful action aligned with what matters to you.
Who it’s for: ACT is helpful for anxiety, stress, depression, and perfectionism. It’s particularly useful if you feel ‘stuck’ trying to control or avoid your emotions and want to focus more on living with purpose and clarity.
Psychodynamic Therapy
What it is: Rooted in Freudian theory, psychodynamic therapy explores how unconscious patterns – often formed in childhood – shape your current relationships, behaviours, and emotional life.
How it works: Through regular sessions, the therapist helps you uncover hidden feelings, unresolved conflicts, and relational patterns that may be influencing your present struggles. It often involves looking at past relationships, especially those with caregivers.
Who it’s for: If you’re interested in deep self-exploration and understanding the ‘why’ behind your behaviour, this can be a powerful option. It’s generally a longer-term therapy and requires a willingness to look inward.
Dialectical Behaviour Therapy (DBT)
What it is: DBT is a form of CBT developed to help people manage intense emotions and behaviours. Originally designed for borderline personality disorder, it’s now widely used for a range of issues.
How it works: DBT combines acceptance strategies (like mindfulness) with change strategies (like distress tolerance and emotion regulation). It’s structured and often includes group work alongside one-to-one therapy.
Who it’s for: DBT is particularly helpful for people who experience emotional dysregulation, self-harming behaviours, suicidal thoughts, or chronic interpersonal difficulties. It teaches skills to help manage overwhelming emotions and improve relationships.
Finding the right type of therapy can feel overwhelming.
Choosing what’s right for you
But remember that the relationship you have with your therapist often matters more than the model they use. Here are a few tips to help you decide:
- Think about what you want from therapy. Do you want tools and techniques? Space to talk and be heard? Insight into your past?
- Don’t be afraid to ask questions. A good therapist will be happy to explain how they work and what you can expect.
- Try a few sessions. Sometimes it takes a little time to know if the approach – and the therapist – are a good fit.
- Consider practicalities. How often can you attend? Do you want short-term work or open-ended sessions?
It’s also worth noting that many therapists integrate techniques from several approaches. You might start with CBT and then move into deeper, more exploratory work, or find that combining EMDR with ACT, for example, works well for your needs.
Final thoughts
Therapy isn’t about being ‘broken’ or needing to be ‘fixed’, it’s about creating space to understand yourself better, build emotional strength, and live a life that feels more aligned with who you are. Each person’s path is different, and what works for one may not work for another. The key is finding a therapist and an approach that feels right for you.
Most therapists will offer an initial consultation or phone call to help you decide whether their way of working suits what you’re looking for. Don’t be afraid to ask questions, you deserve to feel heard, understood, and supported.
