Therapy offers a space to work through emotional or behavioural challenges with the support of a trained professional - whether that’s a clinical psychologist, counsellor, or psychotherapist. In the UK, these practitioners are typically registered with professional bodies like the British Association for Counselling and Psychotherapy (BACP), the UK Council for Psychotherapy (UKCP), or hold accredited qualifications in clinical psychology.

With so many types of therapy available, it’s easy to feel overwhelmed when trying to figure out what might suit you best. So, what do these different approaches actually involve, and how can you decide which one’s right for you?

Here’s a quick guide to some of the most common therapies you might come across when looking for support.

Cognitive Behavioural Therapy (CBT) teaches you to spot and question negative or distorted thoughts so you can replace them with more balanced ones. It’s one of the most thoroughly researched and widely used approaches, commonly used for anxiety disorders, depression, OCD and PTSD.

Dialectical Behaviour Therapy (DBT) is an offshoot of CBT designed for people who experience intense, rapidly shifting emotions. It combines distress-tolerance skills with techniques for emotional regulation, and is especially useful for conditions such as borderline personality disorder.

Eye Movement Desensitisation and Reprocessing (EMDR) takes a different approach. Originally developed for trauma, it uses guided bilateral stimulation, often side-to-side eye movements, to help your brain reprocess distressing memories until they lose their emotional charge.

Acceptance and Commitment Therapy (ACT) helps you stop fighting difficult thoughts and feelings, and instead teaches you to notice them without judgment while focusing on what really matters to you. It can be especially helpful for ongoing anxiety or long-term stress.

Interpersonal Psychotherapy (IPT) focuses on how your relationships and life changes, like becoming a parent or starting a new job, affect your mood. It helps you improve communication and adjust to new roles or challenges.

Other approaches, such as humanistic and psychodynamic therapies, take a broader and more exploratory approach. Humanistic therapies focus on empathy and acceptance, creating a safe and supportive space where you can better understand yourself and grow personally. Psychodynamic therapies, on the other hand, go even further into how unconscious processes and early life experiences shape your behaviour. These could offer insight into persistent patterns around self-esteem or relationships.

If you're unsure where to start, speaking to your GP is a good first step - they can help assess your symptoms and guide you towards the most appropriate  mental health support. If you're exploring private options, many therapists offer initial consultations (sometimes free or discounted), giving you the chance to see if their approach feels right for you. Finding someone you feel comfortable with is key.

Above all, be patient with yourself. Finding the right therapy is a personal process, and it’s normal to explore a few different approaches before discovering what works best for you.