Imagine you're sitting at your computer, staring at the search bar, unsure what exactly to type. As you scroll through endless profiles and credentials, each promising relief and compassion, you feel a whirlwind of emotions — confusion, hope, and exhaustion. It's especially daunting if past experiences with therapists haven't been ideal, leaving you feeling weary and frustrated.
You might see therapists using words like ‘trained in CBT, EMDR, Psychodynamic approaches’ and wonder which one is right for you. As a therapist myself, who has most definitely used these terms to describe my approach in the past, these terms hold meaning. So let me break these down for you. Along with these explanations, I'll also provide some guidance on how to decide which approach might best fit your needs, helping to set clear expectations and ease any confusion.
Cognitive Behavioural Therapy (CBT)
CBT is one of the leading approaches in psychotherapy due to the fact that it's one of the most structured approaches and is supported by research. This approach is based on the concept that our thoughts, emotions, and behaviours are constantly influenced by each other. What we think about a situation influences how we feel about it, which then influences how we will behave in response to it.
For instance, your friend did not reply to your text.
Thought: Are they ignoring me?
Emotion: Hurt, betrayed, annoyed
Behaviour: Ask the friend why they’re ignoring you / Ignore them back
In therapy, this approach focuses on noticing unhelpful thinking patterns and learning how to shift them into more realistic or helpful ones, thereby changing how you feel and behave. For example, during a session, a therapist might help you identify a negative thought like 'I'm not good enough' and work with you to replace it with a more balanced thought such as 'I'm capable of growing and improving with effort.' This shift can gradually transform your emotional response and lead to more constructive actions.
Psychodynamic Therapy
Psychodynamic therapy is another leading approach in psychotherapy and happens to be one of the earliest forms of psychotherapy. This approach helps people develop a deeper understanding of their emotions and thought processes and to see how they impact their lives. Psychodynamic therapy places significant importance on past experiences in one's life, specifically early childhood. A typical session might involve discussing early memories, exploring emotions tied to past events, and reflecting on how these patterns manifest in current behavior. This can provide valuable insights and help create a path toward emotional healing and personal growth.
Person-Centered Therapy
Person-centered therapy (also known as client-centered therapy) is based on the belief that you are the expert on your life. This approach holds the belief that every person is inherently good and has the innate drive toward growth and fulfillment. Sessions are often conversational and led by the person while the therapist listens with empathy and curiosity, offering a space where you feel heard and understood. With time, a supportive environment like this helps you connect with your real self and make better decisions.
Trauma-Focused Approaches
Trauma-focused approaches are designed to help people process any traumatic experiences (or life events) they have had in the past and how these experiences continue to affect them in the present. These approaches prioritize moving at the client's pace and emphasize emotional safety, ensuring that the process is both supportive and reassuring. This allows individuals to have a sense of safety and balance in their lives.
Some common trauma-focused approaches you’ll come across are Eye Movement Desensitisation and Reprocessing (EMDR), Somatic Approaches, Internal Family Systems (IFS), and Narrative Therapy.
Finally, there are other approaches you may come across, such as Dialectical Behaviour Therapy, Solution Focused Brief Therapy, and Acceptance and Commitment Therapy.
Dialectical Behaviour Therapy (DBT) is an approach that helps people navigate overwhelming emotions, improve relationships, and decrease harmful behaviours. The word dialectical means holding opposite ideas (or feelings or thoughts) at the same time – “I am doing the best I can right now and I can also learn new ways to cope with this.” – emphasising how both acceptance and change can take place simultaneously.
Solution Focused Brief Therapy (SFBT) is a short-term approach that focuses more on building solutions instead of exploring deep into problems. It is future-oriented and focuses on the strengths that you already possess.
Acceptance and Commitment Therapy (ACT) is an approach that focuses on helping you create a life aligned by your values or what matters most to you. The idea isn’t to eliminate negative or painful experiences, rather to learn to create room for them as you move towards the things are important to you. The core ideas of ACT are acceptance, learning to step back from unhelpful thoughts, being present in the here and now, recognising that you are more than your thoughts and feelings, identifying your values, and taking steps that help you move closer to your goals.
So, Which Therapy Approach Is The Best?
There isn’t any one “best” therapy. Every individual is unique and every approach has its own strengths – some focus on reframing unhelpful thoughts, some on navigating overwhelming emotions, some on exploring and processing the past, some on coping skills, some on building solutions, and some on accepting things as they are and living a life aligning with your values. The “best” therapy for one may not be the “best” for someone else. Some prefer a more structured approach with tangible tasks, while some may prefer exploration and reflection. Furthermore, what matters more than the approach is the fit between you and your therapist.
At the end of the day, the best approach is the one that meets you where you are and helps you move towards where you want to be.
