If you’ve ever thought: “I want therapy, but I don’t know where to start” , you’re not alone.
There are many types of therapy, and each works differently depending on your personality, needs, and goals. Some therapies are practical and tool-based, while others are deeper and more insight-based.
In this blog, I’m breaking down the most common therapy approaches in a simple and clear way so you can understand what they mean and what might work best for you.
1) Cognitive Behavioural Therapy (CBT)
CBT is one of the most widely used therapy methods. It focuses on how your thoughts affect your feelings and behaviours, and teaches you how to challenge unhelpful thinking patterns.
Best for: anxiety, overthinking, panic, stress, depression
Style: structured, practical, skill-based
In sessions: you may learn tools, worksheets, coping skills, and daily strategies
2) Dialectical Behaviour Therapy (DBT)
DBT is especially useful for people who experience intense emotions. It combines emotional validation with skills to manage distress, regulate emotions, and improve relationships.
Best for: emotional overwhelm, mood swings, impulsivity, relationship challenges
Style: supportive + skills-based
In sessions: you learn emotional regulation, distress tolerance, and grounding tools
3) Person-Centred Therapy (Rogerian Therapy)
Person-centred therapy offers a safe and warm space where you feel heard, accepted, and understood. It’s based on the belief that healing happens when you can explore yourself without judgment.
Best for: low confidence, identity concerns, relationship stress, life transitions
Style: gentle, supportive, reflective
In sessions: your therapist listens deeply and helps you find clarity from within
4) Psychodynamic Therapy
Psychodynamic therapy helps you explore the deeper “why” behind your thoughts, emotions, and patterns. It often focuses on childhood experiences, relationships, and unconscious beliefs that influence your present.
Best for: repeating relationship patterns, emotional blocks, long-term anxiety, inner conflict
Style: deep, insight-focused
In sessions: you may explore your past to understand your present behaviour and emotions
5) Mindfulness-Based Therapy
Mindfulness-based therapy combines counselling with mindfulness practices. It teaches you how to observe your thoughts and feelings without being consumed by them.
Best for: stress, anxiety, burnout, overthinking, sleep issues
Style: calming, present-focused
In sessions: you may learn breathing tools, grounding techniques, and awareness practices
6) Solution-Focused Brief Therapy (SFBT)
This approach focuses on solutions rather than problems. It’s ideal if you want clarity, direction, and goals without long-term exploration of the past.
Best for: goal setting, motivation, decision-making, workplace stress
Style: future-focused, structured
In sessions: you identify strengths, build steps, and create real-life action plans
7) Trauma-Informed Therapy
Trauma-informed therapy is not one single method. It’s a way of counselling that ensures emotional safety and acknowledges how trauma impacts the mind and body.
Best for: trauma symptoms, PTSD, triggers, nervous system dysregulation
Style: safe, slow, grounded
In sessions: the focus is on emotional stability, regulation, and safety before deep processing
8) EMDR Therapy
EMDR (Eye Movement Desensitization and Reprocessing) is a therapy approach designed to help process traumatic or distressing memories in a structured way so that they stop feeling “active” in your body and mind.
Best for: traumatic experiences, phobias, panic, triggers, disturbing memories
Style: structured, processing-based
In sessions: you reprocess memories safely so they stop causing intense emotional reactions
9) Family Therapy & Relationship Therapy
This therapy focuses on communication patterns, family dynamics, and emotional needs. It works well for couples or families who feel stuck in conflict or misunderstanding.
Best for: couples conflict, trust issues, family stress, parenting challenges
Style: interactive, communication-based
In sessions: you learn healthier patterns of communication and connection
How Do You Choose the Right Therapy?
Here’s a simple way to decide:
If you want practical tools → CBT / DBT
If you want deep emotional understanding → Psychodynamic Therapy
If you want a safe space to be understood → Person-Centred Therapy
If you want stress relief and grounding → Mindfulness-Based Therapy
If you want goal-focused support → Solution-Focused Therapy
If you want trauma healing → Trauma-Informed Therapy / EMDR
But the truth is: the best therapy is the one that feels safe for you and a therapist who makes you feel supported, respected, and understood.
Therapy Isn’t Only for People in Crisis
Many people seek therapy not because they’re “broken” but because they want to feel better.
You can be functioning, hardworking, and high-achieving, and still want:
- peace of mind
- emotional stability
- stronger boundaries
- clarity about your life
- healthier relationships
That desire is valid.
Frequently Asked Questions (FAQ)
Which therapy is best for anxiety?
CBT is one of the most effective therapies for anxiety. Mindfulness-based therapy is also helpful for overthinking and constant worry.
Which therapy is best for trauma?
Trauma-informed therapy and EMDR are commonly recommended for trauma-related symptoms, triggers, and distressing memories.
How long does therapy take to work?
Some people feel relief within a few sessions. For deeper work, therapy can take longer. Progress depends on your concerns, goals, and consistency.
Is online therapy effective?
Yes. Online counselling can be highly effective and offers privacy, flexibility, and accessibility, especially for busy professionals or students.
If you’re unsure what kind of therapy you need, that’s completely okay.
In my online counselling sessions, we explore what you’re feeling, what patterns are showing up in your life, and what support style fits you best so therapy feels like a safe and meaningful experience, not another stressful task.
💛 You don’t have to carry everything alone.
