Choosing the Right Type of Therapy: A Guide for the (Occasionally Overwhelmed) Human

First and foremost, I feel it’s important to start by saying the method of therapy matters less than the relationship with the therapist. This is backed up by research, so trust your gut! The one you feel most comfortable and connected with is most likely to help you.

It is also notable that most people want the tools until they realise the tools can only take you so far. Imagine you’re trying to fix a wobbly shelf with a screwdriver. You can tighten the screws again and again, but if the wall behind the shelf is crumbling or uneven, the screws will keep coming loose no matter how skilled you are with the tool. In therapy, the “tools” we learn like coping strategies or mindfulness exercises are valuable, but if our underlying emotional structure isn’t solid, those tools can only do so much.

This is where shame often sneaks in. When the shelf keeps wobbling, it’s easy to blame yourself: “I must be doing something wrong. Maybe I’m just not good at this.” But the real issue isn’t your effort or ability it’s that the foundation needs attention. If the structure isn’t sound, no amount of tightening will hold things together for long.

True healing often means working on that deeper foundation addressing the cracks and weaknesses beneath the surface. Only then can the tools do their job, and only then can you see that the problem was never you; it was the structure that needed care.

Let’s be honest—choosing a type of therapy can feel a bit like standing in the cereal aisle, staring at 47 varieties of oats and wondering if you’re more of a “Classic Porridge” or a “Fruity Granola with Ancient Grains” kind of person. Therapy, like breakfast, is deeply personal. And just like you might not want chia seeds in your morning bowl, you might not want hypnosis in your therapy session (or maybe you do—no judgment!).

Why Are There So Many Types of Therapy?

Because humans are gloriously complex and what works for one person might make another want to run for the hills. Some of us like to talk things out, some prefer to move or create, and others want practical tools to manage life’s curveballs.

The Main Flavours of Therapy

Here’s a quick, light-hearted tour:

1. Person-Centred Therapy

Think of this as the “classic porridge” of therapy: warm, comforting, and all about you. The therapist offers empathy, acceptance, and a safe space for you to explore whatever’s on your mind. No judgment, no advice just someone who really listens and if they’re any good also challenges compassionately.

2. Cognitive Behavioural Therapy (CBT)

CBT is like a practical recipe card: “Feeling anxious? Try these steps!” It focuses on how your thoughts, feelings, and behaviours are connected, and gives you tools to break unhelpful patterns. Great for those who like homework and action plans. (not my favourite)

3. Somatic Therapy

If you’ve ever felt emotions in your body (tight shoulders, anyone?), somatic therapy might be your jam. It helps you tune into physical sensations and use gentle movement or awareness to process emotions. Perfect for those who want to get out of their heads (and maybe into their feet).

4. Integrative Therapy

Can’t decide? Integrative therapy is like a buffet your therapist blends different approaches to suit your unique needs. You get a little bit of everything, tailored just for you.

5. Other Options

There’s also art therapy, EMDR, mindfulness-based therapies, and more. If you’re curious, ask! Therapists love talking about what they do and I’m always happy to adapt to clients where I can.

How Do I Choose?

- Notice what you’re drawn to. Do you want to talk, move, make art, or get practical tools?

- Consider your goals. Are you looking for support, skills, insight, or all of the above?

- Trust your gut. The right therapist (and approach) will feel like a good fit not perfect, but safe and supportive.

And remember: you don’t have to get it right the first time. Therapy is a journey, not a test. If you try one style and it doesn’t suit you, you’re allowed to change your mind (and your therapist will cheer you on).

Final Thoughts

Choosing therapy isn’t about finding the “best” type—it’s about finding what feels right for you, right now. And if you’re still not sure, reach out! I’m happy to chat about what might be a good fit.

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Ready to explore?

Contact me for a free consultation or just to ask questions—no pressure, just a friendly chat about what might help you feel more like yourself.