Different Types of Therapy and How They Work: A Psychologist's Guide
- Dr Tiffany Leung
- Oct 28
- 10 min read
Updated: 2 days ago
A psychologist’s guide to how different therapies work, and how to find what fits you best.
Starting therapy can feel both hopeful and confusing: so many approaches, yet little clue about where one can begin.
When people start thinking about therapy, one of the first questions that comes up is often:
“What type of therapy is right for me?”
You might come across names like CBT, psychodynamic, person-centred, mindfulness-based, or integrative therapy, and wonder, Do they all do the same thing? Do some work better than others?
The truth is, there isn’t one “best” therapy.
Different approaches simply offer different ways of understanding people and supporting change. What matters most is finding a therapist and an approach that feels like the right fit for you.
💭 You don’t need to read every section below — feel free to explore the ones that resonate most with you.
At a Glance: 10 Common Therapy Approaches
Here’s a snapshot of how the most common approaches differ, each with its own focus and where it is often used by practitioners.
Why Therapists Work Differently
Every therapist’s approach is shaped by their training, philosophy, and life experience.
Therapists are trained in one or more approaches (sometimes called modalities), meaning specific ways of understanding human experience and how change happens.
Some practitioners stay within one model; others are trained across several and work integratively, drawing from different ideas depending on your needs.
Chartered Psychologists and accredited therapists are typically trained in multiple approaches, allowing them to adapt therapy flexibly and safely for each client.
👉 Learn more about How to Find the Right Therapist /Psychologist /Practitioner for Me?.
🌍 A Note on Trauma-Informed and Culturally Adaptive Practice
Alongside the formal therapy models below, many therapists integrate principles that shape how therapy is delivered, not just what model is used.
A trauma-informed approach emphasises emotional safety, trust, and collaboration, recognising how past experiences can influence present wellbeing.
A culturally adaptive approach attends to identity, language, migration, and lived experience. It invites both therapist and client to explore cultural meaning together, ensuring therapy feels inclusive and attuned to your world.
These principles run across all modalities, enriching therapy with compassion, safety, and responsiveness.
👉 You can read more in my article on Culturally Adaptive Therapy or Trauma-Informed Care.
Different Types of Therapy (UK) Explained
Below are some of the widely used approaches in contemporary therapy, each offering the own perspective on healing and growth.
1. Person-Centred Therapy (PCT)🌼
a gentle, non-directive approach focused on self-awareness, authenticity, and personal growth.
Rooted in humanistic psychology, Person-Centred Therapy (developed by Carl Rogers) is based on three key values: empathy, genuineness, and unconditional positive regard.
Your therapist doesn’t tell you what to do; instead, they create a deeply accepting space where you can reconnect with your self-worth and explore feelings freely.
Other humanistic approaches, such as Gestalt or Existential Therapy, also explore authenticity and personal meaning.
💬 Dr Tiffany Leung’s Sharing: Person-Centred Therapy is widely offered by counsellors in both charity and private practice sectors. It is often suited to supporting everyday life challenges, such as work stress, relationships, or questions of identity and values, by providing a safe, non-judgmental space rather than a directive structure.
👉 Learn more about what happens in therapy.
2. Psychodynamic Therapy 🪞
explores how past experiences and unconscious patterns shape your present relationships and emotions.
Psychodynamic therapy helps you notice repeating patterns: emotional wounds or defences that may still shape your life. The relationship with your therapist becomes a mirror where these patterns can be understood and transformed.
💬 Dr Tiffany Leung’s Sharing:
In the UK, psychodynamic or psychoanalytic therapy is often offered in private practice and is well suited to longer-term work. It supports deeper self-understanding and insight into relational patterns. Some NHS services, such as those at the Tavistock & Portman in London, also integrate psychodynamic approaches in specialist treatment (for example, eating-disorder or complex needs services).
👉 Read about Self-Growth in Therapy (Foundation): A Psychologist’s Guide to Inner Work and Emotional Wellbeing in Therapy.
3. Cognitive Behavioural Therapy (CBT) 🧩
a structured, evidence-based therapy that focuses on the links between thoughts, feelings, and behaviours.
In the UK, Cognitive Behavioural Therapy (CBT) has been widely researched and shown to be effective for concerns such as anxiety, depression, and stress. In the NHS, CBT is often offered as a short-term, goal-focused therapy. It provides a structured, evidence-based route to change.
🧠 Many people assume CBT is the only “evidence-based” therapy. In fact, decades of research show that a range of approaches, including psychodynamic, compassion-focused, and mindfulness-based therapies, also have strong evidence bases.
💬 Dr Tiffany Leung’s Sharing: In NHS services, CBT is typically delivered in a time-limited and structured way (for example, 6–12 sessions within Talking Therapies). In private practice, CBT can be adapted more flexibly, allowing for longer-term exploration of underlying patterns or maintenance of progress.
You may also come across therapies known as “third-wave” CBT approaches, which build on traditional CBT by integrating mindfulness, acceptance, and emotional awareness.
Examples include:
Dialectical Behaviour Therapy (DBT): Developed by Dr Marsha Linehan, DBT combines behavioural change with mindfulness, distress-tolerance, and interpersonal-effectiveness skills, particularly effective for people managing intense emotions, or personality / relational difficulties.
Acceptance and Commitment Therapy (ACT): Created by Dr Steven C. Hayes, ACT helps you build psychological flexibility, learning to notice thoughts and emotions mindfully while still acting in line with your values. Rather than trying to control or suppress difficult feelings, ACT encourages living meaningfully, even in the presence of discomfort.
🕊️ If you would like to learn more, Mind offers an accessible guide to CBT (PDF), and the NHS provides a helpful overview of talking therapy types and self-help CBT techniques.
4. Compassion-Focused Therapy (CFT) 💛
helps cultivate self-compassion and reduce harsh self-criticism.
CFT teaches you to respond to yourself with warmth and courage rather than judgment, blending psychology and mindfulness with compassion science.
💬 Dr Tiffany Leung’s Sharing: Many clients find that learning to approach themselves with gentleness transforms their emotional landscape. CFT can be particularly grounding if you struggle with shame or self-criticism.
💛 Explore Every Mind Matters – Self-Kindness Tools, which complement CFT’s focus on compassion.
5. Narrative Therapy ✍️
focuses on the stories we tell about ourselves and how we can rewrite them.
Together with your therapist, you explore the narratives that shape your sense of identity, asking which ones still serve you and which may need to evolve.
💬 Dr Tiffany Leung’s Sharing: Narrative Therapy encourages curiosity over judgment. Clients often find empowerment in reframing their story from one of pain to one of possibility.
👉 Related reading: What Happens After You Start Self-Work in Therapy
6. Systemic Therapy 🕸️
looks at wellbeing through the lens of relationships, families, and communities.
Systemic therapy explores how communication patterns and family or social dynamics shape our emotional world. Systemic therapy can involve individuals, couples, or families, and looks at how each person’s wellbeing is linked within the wider system.
🌱 For an overview, see the NHS Types of Talking Therapies page.
💬 Dr Tiffany Leung’s Sharing: Systemic or family/couples therapy training in the UK is often linked with NHS or multidisciplinary teams, for example, CAMHS and services supporting family communication around illness or life transitions.
Private practitioners also offer systemic work for families and couples, such as those accredited by the AFT (Association for Family Therapy).
7. Mindfulness-Based Therapies (MBCT) 🧘
teaches awareness of thoughts and emotions without being overwhelmed by them.
Mindfulness-based approaches, such as Mindfulness-Based Cognitive Therapy (MBCT), now recommended by NICE for preventing relapse of depression, combine elements of meditation and cognitive science to help people notice their experiences with curiosity and acceptance.
They are especially helpful for managing stress, anxiety, and preventing depression relapse.
🌼 Explore Every Mind Matters – Mindfulness, developed by Public Health England and the NHS.
💬 Dr Tiffany Leung’s Sharing: Mindfulness-based therapies draw on both psychological research and ancient contemplative traditions, showing how non-Western wisdom can harmonise with modern therapy.
8. Relational Therapy 🤝
focuses on healing through the therapy relationship itself.
Relational psychotherapy, emerging from intersubjective and attachment-based traditions, reframes healing as a co-created process. It is recognised as a distinct sub-branch of psychodynamic therapy, highlighting how mutual presence, repair, and emotional resonance form the foundation of healing.
In practice, relational therapy extends beyond theory: it is about how we are human together in the therapeutic space.
Rather than following a fixed technique, it pays close attention to the real, moment-to-moment connection between therapist and client. Often moments of understanding, tension, and repair between the client and the therapist become the heart of the work.
💬 Dr Tiffany Leung’s Sharing: In my practice, I see relational therapy as more than a modality... it is a way of being.
I pay close attention to what it means to be seen and understood, especially for those who have long felt missed, silenced, or different.
For many clients, the relationship itself becomes healing: a space where attunement and emotional safety allow new experiences of trust, connection, and self-acceptance to emerge.
9. Integrative Therapy 🎨
brings together ideas from different approaches to suit the individual.
While structured models like CBT offer clear frameworks, integrative therapy brings flexibility, combining approaches to meet you as a whole person. Integrative therapy recognises that people are unique, and that therapy should adapt to them, not the other way around.
🌍 The NHS and Age UK Positive Practice Guide shows how therapy adapts across life stages and communities.
💬 Dr Tiffany Leung’s Sharing: An integrative or adaptive therapy approach can be especially supportive for clients who feel neurodivergent, culturally “othered,” or constrained by structure. What matters most is the therapist’s responsiveness to who you are: your pace, language, and lived experience.
Some therapists also integrate models such as Schema Therapy, which blends CBT, attachment theory, and experiential techniques to help address long-standing emotional patterns and unmet needs. Others draw on body-based or polyvagal-informed approaches, which focus on the nervous system and embodied safety.
Still others incorporate Emotion-Focused Therapy (EFT) to deepen awareness of emotional process, or Ubuntu-informed and intercultural frameworks that honour collective identity, belonging, and ancestral wisdom.
👉 Learn more about Culturally Responsive Therapy.
10. Eye Movement Desensitisation and Reprocessing (EMDR) 👁️
a structured trauma-focused therapy that helps the brain process distressing memories safely.
EMDR uses guided bilateral stimulation (often eye movements) to help the mind reprocess traumatic experiences, reducing their emotional intensity and integrating them into memory. It is endorsed by NICE and the World Health Organization for trauma.
💬 Dr Tiffany Leung’s Sharing: EMDR can be particularly effective for post-traumatic stress, complex trauma, and certain anxiety conditions. In the UK, it’s available both in NHS trauma services and private practice.
Finding What Fits You
No single approach works for everyone.
Research consistently shows that the quality of the relationship between you and your therapist is the strongest predictor of success, even more than the model itself.
When choosing therapy, you might ask yourself:
Do I feel heard and understood by this therapist?
Does their approach make sense to me?
Can I imagine feeling safe enough to be honest here?
💬 If therapy doesn’t feel right at first, that’s okay.
Many people need to meet a few therapists before finding the one who fits. The process itself can be a step toward understanding what you need. It is also okay if your needs evolve, therapy can shift and grow with you over time.
🌸 Which of these approaches feels like it speaks your language?
Remember: therapy isn’t about fitting yourself into a model, It is about finding a space where you feel seen, supported, and free to grow.
A Note from Dr Tiffany Leung
As a Chartered Psychologist, I am trained across several therapeutic modalities, including Person-Centred Therapy / Humanistic Psychology, CBT, and DBT. I have also received training and exposure to CFT, Narrative Therapy, Schema Therapy, Group Therapy, and Culturally Adaptive / African-Centred Therapy.
This means I work integratively, tailoring therapy to each person’s needs, values, and cultural background.
🌿 Thinking about therapy?
You can explore more articles about beginning therapy, cultural wellbeing, and emotional growth at tiffany-leung.com/blog.
Common Questions:
What are the main types of therapy in the UK?
The most common therapy types include CBT, psychodynamic, person-centred, systemic, and EMDR. Each supports wellbeing in different ways.
How do I choose the right therapy for me?
Start by considering your goals and comfort with your therapist. The relationship matters more than the specific model.
Are all therapies evidence-based?
Yes, therapies offered by accredited professionals follow NICE or guidelines of recognised professional bodies, and evidence-based standards.
different types of therapy
Further Reading & Resources
Mind: Cognitive Behavioural Therapy (CBT) – An Introduction (PDF)
Every Mind Matters: Self-Help CBT Techniques
Every Mind Matters: Mindfulness and Self-Kindness Tools
Age UK & NHS: Positive Practice Guide – Talking Therapies for Older People (PDF)
Berkshire NHS Talking Therapies: CBT for Anxiety and Depression Workbook (PDF)
Disclaimer: All therapies listed here are recognised by major UK professional bodies such as the BACP, HCPC, or NICE, ensuring they meet national standards for ethical and effective practice.
Research Insights & References
For those who value evidence-based practice, the approaches above are grounded in decades of research within therapy, psychotherapy, clinical and counselling psychology.
Person-Centred Therapy: Carl Rogers (1961); recognised by BACP and PCA as a core evidence-based counselling model.
Psychodynamic Therapy: Leichsenring & Rabung (2011); British Psychoanalytic Council; evidence of long-term outcomes and post-treatment growth.
Cognitive Behavioural Therapy (CBT): Beck (1976); NICE clinical guidance; NHS Talking Therapies recovery outcomes.
Dialectical Behaviour Therapy (DBT): Marsha Linehan (2006); NICE Personality Disorder Pathway; effective for emotion regulation and self-harm.
Compassion-Focused Therapy (CFT): Paul Gilbert (2009); University of Derby; clinical trials reducing shame and self-criticism.
Narrative Therapy: White & Epston (1990); research applications in trauma and identity reconstruction.
Systemic Therapy: Carr (2019); Association for Family Therapy (AFT); UKCP accreditation.
Mindfulness-Based Therapies (MBCT / ACT): Segal, Williams & Teasdale (2002); Hayes et al. (2004); NICE endorsement for depression relapse prevention.
Relational Therapy: Mitchell (1988); Aron (1996); Wampold (2015); evidence linking attuned connection to improved outcomes.
Integrative & Culturally Responsive Therapy: Sue & Sue (2016); Helms & Cook (1999); adaptable to multicultural and neurodivergent clients.
EMDR: Shapiro (1995); NICE (2018); WHO (2013); validated for trauma and PTSD.
Which therapy is right for me?
Types of therapy UK explained
Best therapy for anxiety/depression
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