Which Psychological Therapy is Right for Me?
You’ve decided it is time to embark on your therapy journey, but where do you start? This task may seem daunting at first, with the number of therapists available, the different types of therapies on offer, and the aspect of sharing very private parts of your life with someone. It is important that the therapist you choose and the type of therapy administered will produce the best outcome for your journey.
Ask yourself the following questions and then use our handy guide to help with your decision.
What do I need support with?
The type of therapy you choose depends on what you are seeking support for.
For example: Someone suffering from anxiety may benefit more from Cognitive Behavioural Therapy than someone seeking help for trauma
Pinpointing your key areas of concern can help narrow down your search, but if you are struggling with this, there is no need to worry. Many therapists practice various approaches, so they can help you decide the best course of action if you present them with your concerns.
What do I want to get out of therapy?
The type of therapy you choose will also depend on what you want the outcome to be.
For example:
Learning how to manage depressive symptoms
Actively improving relationships
Overcoming a phobia
Some outcomes are short-term, such as overcoming stress due to a temporary situation, and some are long-term, such as if you have suffered from anxiety for a prolonged period. Different therapies will benefit short-term outcomes better than long-term outcomes and vice versa.
Which type of therapy will best fit in with my schedule?
Different therapies follow different structural approaches which aim to enhance what is achieved in sessions. It is important to consider if your schedule will allow time to regularly and consistently attend therapy sessions and complete any work suggested.
For Example: Cognitive Behavioural Therapy is structured and follows a clear pathway to a goal. It may also involve ‘homework’ or ‘home-goals’
If your schedule is less flexible, an option is to choose online therapy over in-person, which is increasingly popular. Though this has many advantages, it is important to consider your personal preferences, and if you think you will benefit from an in-person connection
For Example: Studies have consistently shown that online Eye Movement Desensitisation and Reprocessing (EMDR) produces the same outcomes as in-person EMDR. However, EMDR is commonly used for trauma, so it may be distressing for some people to process these memories without someone physically in the room.
Common Types of Psychotherapies
Psychotherapy is an overarching term for methods of talking therapies which are led by mental health professionals. There are various forms of psychotherapy, and this guide outlines three of the main forms of psychotherapy.
Cognitive Behavioural Therapy (CBT)
CBT is a form of psychotherapy which combines:
Cognitive therapy – examines our own thoughts and attitudes
Behavioural therapy – examines our own behavioural patterns
It is made up of three components: thoughts, feelings, and behaviours, which interact in a cycle. This can lead to unhelpful thinking styles and unhelpful learned behaviours.
CBT endeavours to break these cycles by helping you identify patterns and learn strategies for change. It aims to change your mindset and outlook on situations rather than the situation itself.
It is a collaborative effort as your therapist will help you recognise your unhealthy thoughts and behaviours. They will then provide you with skills for managing these thoughts and behaviours outside of therapy.
In general, a course of CBT is shorter than other therapies due to its structured nature. You will often be given a certain number of sessions with a set goal at the end, making it time and cost-effective.
This may be helpful for: Anxiety, panic, low mood, depression, OCD, social anxiety, phobias, low self-esteem
Approach: Structured, evidence-based, goal focused, adaptable, short-term outcomes
Administration: Online and in-person
Dialectical Behavioural Therapy (DBT)
DBT is a form of psychotherapy based on Cognitive Behavioural Therapy but adapted for people who experience intense and overwhelming emotions. It is often used as a priority for people who pose a risk for self-harm or suicidal behaviours.
DBT is rooted in mindfulness approaches, emphasising the importance of emotional regulation, distress tolerance, and interpersonal effectiveness. It aims to encourage self-acceptance and validates experiences.
DBT will provide you with techniques to regulate emotions, build and improve relationships, handle distressing situations, and practice mindfulness.
This may be helpful for: Emotional regulation, distress tolerance, mindfulness, interpersonal effectiveness, self-harm
Approach: Evidence-based, mix of individual therapy and skills training groups, short and long-term outcomes
Administration: Online and in-person
Eye Movement Desensitisation and Reprocessing (EMDR)
EMDR is a psychotherapeutic treatment based on the Adaptive Information Processing model of how the brain stores memories.
During traumatic or distressing events, the normal process of storing memories is disrupted, so your sensory experiences are disconnected from each otther
These memories can then continue to resurface, possibly in response to a sensory event (i.e. smelling something that reminds you of the traumatic event), as they have not received the signal to be stored away
The more these memories are thought about, the most ‘injury’ is caused to them
EMDR is a structured therapy which follows an eight-phase process. Your therapist will ask you to focus on the distressing memory whilst they present ‘bilateral stimulation’. For example, you will follow their finger with your eyes or tap in a sequence.
This aims to reprocess the memory and reduce the negative emotions associated with it. The goal is that when these memories resurface in the future, they do not hold the same emotional weight and you can continue with your daily life.
This may be helpful for: PTSD, trauma, anxiety, panic, phobias, difficult childhood experiences, self-esteem linked to past events
Approach: Structured, goal-based, long-term outcomes
Administration: Online and in-person
What’s Next?
From this guide, you may feel ready to embark on your therapy journey and know exactly what you want to do, which is great!
However, don’t worry if this is not the case, as mental health difficulties and traumas are complex. Taking the time to find the right pathway is important and you don’t have to decide immediately. You want to ensure that you are making the best decision for you and you only.
Many mental health professionals offer initial consultations to discuss your options. Here at SNAPS, you can get in touch through our contact form, and we can help guide you in the right direction.