How to Find the Right Type of Therapy for You

Starting counselling or psychotherapy can feel overwhelming. With so many approaches, styles and therapists out there, it’s easy to get stuck.

The ‘right’ therapy is a combination of approach, the actual therapist, and your own readiness. This guide will help you navigate your options so you can make an informed, confident choice.

Understand Your Needs

Before picking a therapy type, get clear on what brings you to this point. Ask yourself:

• What am I struggling with right now? (Anxiety, trauma, relationship issues, identity, grief, parenting, feeling stuck, addiction?)
• Am I looking for short-term support or long-term personal growth?
• Do I want practical strategies, deep emotional exploration, or a mix of both?

Different Therapy Approaches

Approach	What it focuses on	Good for…
Cognitive Behavioural Therapy (CBT)	Thoughts, beliefs, and patterns	Anxiety, depression, practical coping, tends to be short-term
Psychodynamic	Past experiences, unconscious patterns	Trauma, relationship issues, self-understanding, depth work, existential concerns
Humanistic/Person-Centred	Personal growth authenticity	Low self-esteem, life transitions, existential concerns
Systemic/Family Therapy	Relationships and family dynamics	Couples, families, parenting challenges
Somatic/Body Based	Body sensations and trauma	Trauma, anxiety, stress-related tension
Integrative/Eclectic	Combination of approaches, tailored to you	Complex issues, mixed needs

Consider the Therapist’s Personality

• Do you prefer someone more structured or more flexible?
• Do you want active guidance or space to reflect?
• Do you need a therapist who understands specific identities or experiences? (e.g., LGBTQIA+, neurodivergence, parenting?)

Trust your instincts – feeling safe and heard matters.

Logistics Matter

Even the best therapist won’t help if it’s impractical to work with them. Consider:

Give it a Trial Run

You don’t have to commit forever! Most therapists offer an initial consultation or first session to see if it feels right. It’s normal to try a couple of therapists before finding the right fit.

Therapy is an investment in yourself and the ‘perfect’ therapist isn’t actually perfect – they’re just the one you can trust and work with effectively.

Keep Reflecting

After a few sessions, ask yourself:

• Do I feel heard and respected?
• Am I noticing shifts in how I think, feel or act?
• Do I feel challenged but safe?

If the answer is yes, you’ve likely found a good match. If not, it’s ok to reassess and try another approach.

If you’re ready to explore therapy options and want support finding the right approach for you, explore the experienced therapists we host here on our Practitioners Page or get in touch here to make a general enquiry.