Guide to Types of Therapy

Here’s an overview of various types of therapy and some of the main features of each, along with a description of what to expect in a session and what kind of problems each best addresses. 

Once you have read through the list you might have identified a type that you think might be most appropriate for you. We will also work with you to help you with this, and every practitioner that we work with will call you to make sure that you are comfortable with their way of working and to answer any questions you may have before you start your sessions. If you’ve never experienced any counselling or therapy, choosing a practitioner can be a little daunting.  There are lots of different types of support, so how do you know which to choose?  How do you know which will work best for you?  And how do you know what will be most effective for your situation? 

We suggest you read the descriptions and notice which appeal to you, how they resonate with your situation and which ones fit with the problems you’re facing. 

Cognitive Behavioural Therapy (CBT) 

Counselling 

How it works: 
Counselling provides a safe, non-judgemental space to explore your thoughts and feelings. A counsellor listens and supports you to understand yourself better, make sense of what’s going on, and find your own way forward. It’s less structured than most forms of therapy and often guided by what you want to talk about. 

Best for: Stress, relationship issues, grief, low self-esteem, general emotional difficulties 

What to expect: 

• Can be short-term or ongoing, depending on your needs
• Weekly sessions, usually talking-based
• Focus on exploring emotions, relationships and personal experiences            

Good fit if:   You want space to talk things through, gain insight, and feel supported without needing to follow a set structure or complete tasks between sessions. 

FIRST  – Fast Imagery Reversal Scripted Trauma Recovery Sessions 

Best For:  Treating PTSD, and traumatic events

How it works:  By changing the emotional association of a traumatic memory.  In a safe, relaxed state, you mentally rewind the memory from a detached perspective, then ‘fast forward’ to a more positive or desired outcome.  The process reprograms the brain to respond with feelings of safety and calm, rather than fear.  

What to expect: 

• emotional shifts, reducing the negative emotions (like fear, shame, anger) associated from a memory
• altered perspective – viewing the traumatic event from a different, less threatening perspective
• Increased control over a past experience that was once felt overwhelming or powerless. 

Good fit if:   a traumatic event in the past is still overwhelming,  especially with intrusive imagery and fear

Integrative Therapy 

Psychodynamic Therapy (Psychotherapy)

Best for: Relationship patterns, trauma, deep emotional issues 

How it works: This approach explores how your past (especially childhood) affects your present. It helps uncover hidden thoughts and emotional patterns.  There are no ‘quick fixes’ here, the process takes time and a willingness to talk about your problems. 

What to expect: 

• Long-term, reflective conversations
• Insight into unconscious motivations
• Linking past experiences to current struggles

Good fit if: You want to understand yourself more deeply and explore root causes of distress. 

Somatic Experiencing 

Best for:  PTSD, panic attacks, depression, anxiety, relational problems, self-esteem or self worth issues

How it Works : Somatic therapy explores how the body expresses deeply painful experiences, applying mind-body healing to aid with trauma recovery.

What to Expect: 

• Can include acupuncture, and hypnosis to breathwork and dance

Good fit:   For those who have tried a traditional talk therapy but feel their issues aren’t fully addressed at the physical level.   For those who want an integrated mind-body solution 

Tamalpa Therapy

Best for :  Deep Emotional and psychological trauma,  good for enhancing physical, emotional, and mental wellbeing 

How it Works:  Tamalpa is the use of drawing, writing, and the body to help articulate any messages from the body and the unconscious mind. Bringing messages to the conscious mind so they can be felt, processed and integrated.

What to Expect:  

• Engage in structured movement sequences (Movement Rituals) to connect with your body, breath and flexibility
• Express and explore autobiographical material and inner experiences through drawing and creative writing

Good fit: for those looking for a holistic approach to support both physical  emotional and mental health

Transactional Analysis Therapy

Best for :  Individuals struggling with communication issues, forming healthy relationships, repeating negative behaviour patterns, or experiencing internal conflicts

How it Works:  a psychotherapeutic approach that helps people understand their personality, interactions and relationships by analysing social transactions and the ‘Ego States’ (Parent, Adult, Child) from which they communicate.

What to Expect: 

• Identify unhealthy patterns 
• Develop self awareness and better communication skills 

Good Fit :individuals experiencing relationship difficulties, negative behavior patterns, anxiety, or feelings of inadequacy and low self-esteem

Trauma-Informed Therapy 

Best for: PTSD, childhood trauma, abuse, grief 

How it works: These therapies are specifically designed to work gently with trauma. EMDR uses guided eye movements to process painful memories; somatic therapy helps the body release stored tension. The FIRST process focuses on recoding traumatic memories without re-living them. 

What to expect: 

• Less talking, more body-based or experimental techniques
• A strong focus on safety and emotional regulation
• Often used when talking alone isn’t enough

Good fit if: You’ve been through trauma and want to feel safe and in control during healing. 

Once you have read through the list you might have identified a type that you think might be most appropriate for you. We will also work with you to help you with this, and every practitioner that we work with will call you to make sure that you are comfortable with their way of working and to answer any questions you may have before you start your sessions.