What types of therapy are available?

Martha O'Brien, MBACP

Published 07 May, 2021

When looking for a therapist it can be overwhelming to discover the amount of different types of therapy on offer. Since there are many types of mental health practitioner, It can be useful to understand more about some of the main types of therapy, so you can decide which type may be most useful for you.

There are hundreds of different types of therapy. However, there are 3 main categories of therapy, and many types of therapy come from one of these:

• Cognitive & Behavioural
• Humanistic
• Psychoanalysis

Cognitive & Behavioural Therapies

Cognitive & Behavioural therapies focus on understanding how our thoughts influence our behaviour, where these thoughts have come from, and how we can manage and change them to create better experiences.

There is usually an agreed time-frame for Cognitive & Behavioural therapy, although this is flexible and can change as therapy progresses.

This form of psychotherapy seeks to identify the interconnectedness of thoughts, emotions, and behaviors. They are evidence-based treatments and are widely used for various psychological disorders such as depression, anxiety, phobias, and stress management.

Cognitive Therapy

Cognitive therapy aims to identify and challenge distorted or irrational thought patterns that lead to emotional distress and unhelpful behaviors. It's based on the idea that how you think influences how you feel and act. During therapy, CBT therapists work with clients to:

1. Identify problematic thought patterns or cognitive distortions (e.g., "All-or-Nothing Thinking," "Catastrophizing").
2. Challenge these thoughts and replace them with more balanced and constructive ways of thinking.

Behavioural Therapy

Behavioural therapy focuses on understanding and changing problematic behaviors. This approach is rooted in the principles of classical and operant conditioning, and it aims to:

1. Identify problematic behaviors and the triggers and rewards that maintain them.
2. Encourage the development of healthy behaviors through positive reinforcement or other behavior modification techniques.

The sturctured nature of Cognitive Behavioural Therapy lends itself to a variety of formats. You can pursue CBT online over video call, and important work is also usually untdertaken by the client between sessions. In the U.K., this form of therapy is endorsed by the NHS, which leads to a high number of referrals for CBT, as demand is high.

Characteristics of CBT

• Time-Limited: CBT is often a short-term therapy lasting for several weeks to a few months.
• Structured: Sessions usually follow a structured outline, which includes reviewing the previous week's homework, discussing the day's topic, and setting new homework.
• Collaborative: The therapist and the client work together to identify problematic thoughts and behaviors.
• Goal-Oriented: CBT is focused on achieving specific goals, which are set at the beginning of therapy.
• Homework-Oriented: Clients are often given homework assignments to practice new skills or behaviors in their daily life.
• Evidence-Based: CBT has been extensively researched and is often considered the gold standard for treating various psychological disorders.
• Skill Development: Focuses on equipping clients with practical skills to manage their symptoms and improve their quality of life.
• Transparency: Both the client and the therapist have a clear understanding of the therapeutic process, and the client is encouraged to actively participate.

You can read more a more in-depth article about CBT here.

Humanistic Therapies

Humanistic therapies are based on developing self-awareness as a whole (thoughts, emotions, body, actions, relationships), and recognising the conditions and restrictions from family and society which have shaped us through our lives.

Humanistic therapies place a strong emphasis on the individual's innate capacity for self-determination and self-healing. Humanistic therapies are also available in a variety of mediums, including face-to-face, and as online therapy.

Types of Humanistic Therapies

Person-Centered Therapy (PCT)

Developed by Carl Rogers, this therapy is based on the idea that individuals have an innate ability to develop towards their full potential. The role of the therapist is to provide an environment of unconditional positive regard, empathy, and congruence.

Gestalt Therapy

Founded by Fritz Perls, Gestalt therapy focuses on the individual's experience in the present moment and emphasizes personal responsibility. Techniques often include role-playing and "the empty chair" technique.

Existential Therapy

This approach explores issues of meaning, choice, and responsibility, often delving into themes like death, freedom, and the existential "givens" of life.

Transactional Analysis

Developed by Eric Berne, this therapy focuses on the transactions between individuals as a way to understand social behavior and personal identity.

Characteristics of Humanistic Therapies

• Client-Centered: The focus is on the client's own experience, feelings, and thoughts, rather than the therapist interpreting their unconscious mind.
• Holistic Approach: Humanistic therapies consider the whole person, including their experiences, emotions, and cognitive processes.
• Non-Directive: Therapists act as compassionate facilitators rather than experts who diagnose and treat mental illness.
• Emphasis on the Present Moment: While not ignoring the past, these therapies focus on experiencing the here and now.
• Goal of Self-Actualization: Humanistic therapies often aim to help the individual grow toward their own potential or reach a state of "self-actualization."
• Positive View of Human Nature: These therapies generally have an optimistic view of human nature, emphasizing innate goodness and the drive towards self-improvement.
• Existential Themes: Issues like free will, responsibility, meaning, and the nature of existence are frequently explored.
• Unconditional Positive Regard: Therapists offer unconditional positive regard, a non-judgmental acceptance and support of the client for who they are.

The aim is to increase your sense of control over and responsibility for your development and choices in life. In humanistic therapy you may work in short term or long term therapy depending on your needs. Read more about options for online counselling here.

Psychoanalysis

Psychoanalysis is usually long term therapy, and focuses on the uncovering the unconscious responses we have to our experiences and understanding our relationship patterns in our lives. It aims to explore the unconscious mind to understand the root causes of behavior, thoughts, and feelings.

Key Concepts

Notable elements include the Unconscious Mind, the technique of Free Association, and the importance of Dream Analysis.

Characteristics

• Long-Term: Often extends over years.
• Insight-Oriented: Aims for deep self-awareness.
• Analytic Neutrality: The therapist often maintains a stance of neutrality to encourage transference and to analyze the patient's projections.

While it has been influential, psychoanalysis is also the subject of much debate, particularly regarding its scientific validity and emphasis on sexual and aggressive drives. However, it has evelved significantly since its inception over a century ago.

For further reading on the types of therapy available, please refer to the Helpspace blog.

Which type of therapy is right for me?

There is no one type of therapy which works for every person, different people need and respond to different types of therapy. The medium through which therapy is conducted (face-to-face, video-call, phone, etc.) is also a highly personal choice. The same person may benefit from different types of therapy at different points in their life. Helpspace is dedicated to helping you find a therapist that matches your preferences, which is an important factor.

HelpspaceOur Guarantee

Guarantee: At Helpspace, our goal is to find the right therapist for your specific needs. If you do not feel comfortable with your first therapist after the Initial Session, we will offer you an Initial Exploratory Session with an alternative practitioner free of charge.

Current research suggests that different types of therapy are equally effective. There are other factors which also influence the efficacy of therapy. These are:

• The motivation to engage with therapy
• The quality of the relationship between you and your therapist
• Your therapist's level of experience, and the client's circumstances (can the client access the right therapist for their needs?)
• That you and your therapist share common preferences about how to do therapy

Helpspace can assist you in determining your preferences as a person seeking therapy. Read more about what to expect from this process here.

If you would like to find a therapist who is a good fit for you, and so gives you the best chance of success in therapy, take the Helpspace questionnaire which is designed to link you with the therapist most suitable for your needs.