Deciding to go to therapy is rarely a sudden choice. It’s usually the result of a slow build-up that has occurred over days, months, or even years of sensing that something isn’t working the way it should. Maybe you’ve noticed patterns in your relationships you can’t seem to break. Maybe you’ve tried all the advice columns and “quick fixes”, but nothing sticks. Or maybe it’s just the quiet exhaustion of carrying more than you can name.
That’s when the thought comes in: Maybe I should talk to someone. But here’s the catch: therapy isn’t one-size-fits-all. It’s not like buying a pair of shoes where you just pick your size and walk out. The type of therapy you choose, and the therapist you choose, can shape your entire experience. Some approaches are practical and skills-based. Others dig into your past, your patterns, your story. Some therapists work with clear structures, almost like following a map, while others lean into open-ended conversations that reveal meaning slowly, over time.
The question isn’t just, “Should I go to therapy?” It’s, “What kind of therapy will actually help me?” That’s where things can get confusing, but also where the process begins to feel personal, because choosing therapy is, at its core, choosing the kind of support that speaks to you.
Types of Therapy
Individual Therapy
Individual therapy gives you one-on-one time with a therapist, where the focus stays on you. It’s a space to untangle personal challenges—whether that’s anxiety, depression, low self-esteem, or navigating a transition. Because the sessions are private, you set the pace and direction. For many people, it becomes a consistent space to step outside daily noise and focus on their inner world without judgment.
Group Therapy
Group therapy brings together people dealing with similar struggles. At first, the idea of opening up to strangers may feel daunting, but the shared space often creates a sense of relief, realising you’re not the only one navigating those feelings. Listening to others can spark insights into your own patterns, and offering support can strengthen a sense of belonging. It’s a format that works particularly well if isolation has been a big part of your struggle.
Family Therapy
When conflict or strain affects the whole family, addressing it in isolation rarely works. Family therapy allows members to sit down together with a therapist who helps untangle dynamics, improve communication, and foster understanding. It’s not about pointing fingers but about recognising how everyone’s experiences intersect. This can be especially meaningful during times of grief, addiction, or major transitions when families need to recalibrate as a unit.
Couples Therapy
Relationships can be a source of strength but also tension. Couples therapy offers a neutral ground where partners can examine recurring issues, learn to communicate more effectively, and deepen their connection. However, it’s not only for relationships in crisis- a common misconception about the form of therapy. Rather, it can also help couples who want to grow together, navigate big decisions, or rebuild trust after difficult experiences.
Approaches to Therapy
While the format determines who is in the room, the approach shapes how therapy works. Each style reflects a different way of understanding human behaviour and healing.
Cognitive Behavioural Therapy (CBT) & Mindfulness-Based Cognitive Therapy (MBCT)
CBT is a structured, practical approach that helps people recognise unhelpful thought patterns and replace them with healthier ones. It’s widely used for anxiety, depression, and stress because it provides clear, actionable tools.
MBCT takes CBT a step further by weaving in mindfulness practices, learning to notice thoughts without getting swept away by them. This integration is especially effective in preventing relapses of depression and building long-term resilience.
Psychodynamic Therapy
This approach looks beneath the surface. It explores how past experiences, often from early life, continue to shape present behaviour. The focus is on gaining insight into patterns that may not be obvious but still influence daily choices. For those who want to understand the “why” behind their struggles, psychodynamic therapy offers depth and perspective.
Somatic Therapy
Somatic therapy works with the body as much as the mind. It focuses on physical sensations, tension, posture, and breath as ways of accessing emotions. This can be especially powerful for people with trauma histories, where feelings are often stored in the body when words are harder to reach.
Humanistic Therapy
At its core, humanistic therapy emphasises growth, authenticity, and self-awareness. Instead of focusing only on problems, it encourages you to explore who you are and who you want to become. It’s less about fixing and more about uncovering possibilities.
Dialectical Behaviour Therapy (DBT)
DBT is practical and skills-based, designed for people who experience emotions very intensely. It teaches mindfulness, emotional regulation, distress tolerance, and relationship skills. The structure helps clients manage overwhelming emotions without dismissing the depth of what they’re feeling.
Acceptance and Commitment Therapy (ACT)
ACT teaches people to stop fighting difficult emotions and instead focus on living in line with their values. It blends mindfulness with behaviour change, helping people move forward while making space for discomfort. It’s particularly effective for conditions like chronic pain, anxiety, and depression.
Eye Movement Desensitisation and Reprocessing (EMDR)
EMDR is most often used for trauma. Guiding eye movements while revisiting distressing memories helps the brain reprocess them in a way that reduces their emotional intensity. It’s widely recognised for PTSD but has also shown results in anxiety, grief, and panic.
Narrative Therapy
Narrative therapy encourages people to separate themselves from their problems. By reshaping the stories they tell about their lives, clients can create new perspectives that feel less limiting and more empowering.
How to Choose the Right Therapy for You
Sorting through these options can feel overwhelming, but a few steps can make the process clearer:
- Define your goals: Be specific about what you’re hoping to get from therapy. Are you looking for practical coping tools, or do you want to better understand your patterns?
- Learn about approaches: Read about different methods and ask therapists about their training. Knowing what to expect in a session can help you feel more prepared.
- Decide on the format: Consider whether you’d feel more supported in individual sessions, a group, or alongside your partner or family.
- Assess the connection: After meeting a therapist, reflect on whether you felt understood and at ease. Research shows the relationship itself is one of the strongest predictors of success.
- Stay flexible: Sometimes it takes trying one approach before realising another might be a better fit. Changing paths isn’t failure but rather a part of the process.
Final Thoughts
Therapy isn’t about finding the “perfect” answer right away. It’s about starting, experimenting, and paying attention to what feels right for you. The most important part is not choosing the exact method on the first try, it’s permitting yourself to begin.
Mirror Connect 
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