Types of Therapy Explained: A Guide to the Most Common Approaches
Key takeaways
There is no single type of therapy that suits everyone. The right approach depends on the problem you want help with, how you prefer to work, and what you hope to change.
CBT is the most widely studied option and is recommended by NICE as a first-line treatment for depression and a range of anxiety disorders, including generalised anxiety disorder and panic disorder.
Psychodynamic therapy and humanistic approaches work well for longer-standing patterns, self-esteem difficulties, and relational issues.
DBT was developed specifically for intense emotional distress and includes skills to reduce self-harm and suicidal thoughts. It is delivered in a structured programme.
EMDR is a recommended treatment for PTSD and can reduce the distress attached to traumatic memories in fewer sessions than many other therapies.
Integrative therapists draw on more than one approach and tailor the work to the individual. Most experienced therapists work this way.
Mindful UK is a directory where you can search for qualified therapists, read their profiles, and contact the ones that look right for you. It is free to use.
Therapy is not one thing. Under that single word sits a wide range of approaches, each with its own understanding of what causes distress and how change happens. Knowing the differences matters, because the type of therapy a person receives can affect how well it works for their particular problem.
This guide explains six of the most commonly offered approaches in the UK: CBT, psychodynamic therapy, humanistic or person-centred therapy, DBT, EMDR, and integrative therapy. For each one it covers what it is, what it is used for, and what a course of treatment typically looks like. There is also a short section at the end on how to find a therapist who practises the approach that fits your situation.
If you are already dealing with a specific condition and want to read about a single therapy in more depth, our guides on CBT, psychotherapy and online options, and trauma therapy cover those in more detail.
1. Cognitive Behavioural Therapy (CBT)
What it is
CBT is a structured talking therapy built on one central idea: thoughts, feelings and behaviours all influence each other, and changing one can shift the others. If you think “I always get things wrong,” that thought tends to produce an anxious feeling, which tends to produce a behaviour (avoidance, reassurance-seeking, withdrawal) that then reinforces the original thought. CBT breaks that loop.
Sessions are focused and practical. You identify the patterns keeping a problem going, test them against the evidence, and practise different responses. A lot of the work happens between sessions rather than in them: keeping a thought diary, gradually facing a feared situation, or trying a different routine.
What it is used for
NICE recommends CBT as a first-line psychological treatment for depression (NICE NG222, 2022) and for a range of anxiety disorders, including generalised anxiety disorder and panic disorder (NICE CG113, 2011). It also has strong evidence for OCD (NICE CG31, 2005), PTSD through a trauma-focused version (NICE NG116, 2018), and some long-term physical health conditions where worry or avoidance plays a role.
In 2024-25, CBT delivered through NHS Talking Therapies reached a 60.7% improvement rate across courses with more than 5,000 patients (NHS England Digital, 2024-25). It works best when a problem has identifiable patterns that can be targeted and changed.
What to expect
A typical NHS course runs between 6 and 20 weekly sessions of around 30 to 60 minutes each. It is shorter than most other therapies, and that structure is deliberate. Private online sessions follow the same format but can usually start sooner.
2. Psychodynamic Therapy
What it is
Psychodynamic therapy starts from a different place: it looks at how past experiences, unconscious patterns, and early relationships shape what a person thinks, feels, and does in the present. Rather than targeting specific behaviours, it brings hidden or unexamined material into awareness so it can be understood and worked through.
Sessions are more open-ended than CBT. A therapist might ask about recurring themes in relationships, about early family life, or about feelings that seem out of proportion to the situation. The work is exploratory rather than task-driven.
What it is used for
Psychodynamic therapy suits people dealing with long-standing emotional difficulties, recurring relationship problems, depression that has not responded to more structured approaches, or a sense of feeling stuck in patterns they cannot explain. It is often chosen when someone wants to understand themselves more deeply rather than solve a specific problem quickly.
It is not the most evidence-based approach for acute anxiety or OCD, where CBT is better supported, but the evidence base for psychodynamic therapy in depression and personality difficulties is substantial (Driessen et al., 2015, World Psychiatry).
What to expect
Psychodynamic therapy is typically longer-term. Some courses run for months, others for a year or more. The pace is slower and the focus shifts over time as new material emerges.
3. Humanistic and Person-Centred Therapy
What it is
Humanistic therapy is based on the view that people have an innate capacity for growth and self-understanding, and that distress often arises when circumstances or relationships have blocked that capacity. The therapist's role is not to direct or analyse, but to create conditions where the person can find their own answers.
Person-centred therapy, developed by Carl Rogers, is the most widely practised humanistic approach. Its three core conditions are empathy, unconditional positive regard, and congruence. These define the quality of the relationship between therapist and client rather than any set of techniques.
Sessions involve being listened to without judgement, having your experience reflected back accurately, and gradually developing a clearer sense of what you think and feel. There are no exercises or homework in the way CBT uses them.
What it is used for
Person-centred therapy is commonly used for low self-esteem, depression, bereavement, life transitions, and situations where someone has never felt truly heard or accepted. It can also support people recovering from difficult or harmful relationships.
What to expect
Sessions tend to be open-ended rather than structured to a fixed topic. The pace is set by the person receiving therapy. Some people find this liberating; others prefer something more directed, which is worth knowing before starting.
4. Dialectical Behaviour Therapy (DBT)
What it is
DBT was developed by Dr Marsha Linehan in the late 1980s specifically for people experiencing intense emotional distress, including self-harm and suicidal thoughts. It combines CBT's focus on changing thoughts and behaviours with mindfulness and an explicit acceptance of how the person feels right now. The two elements, change and acceptance, are held in balance, which is where the word “dialectical” comes from.
DBT teaches skills in four areas:
Mindfulness: staying present in the moment rather than being pulled into distress or dissociation
Distress tolerance: managing a crisis without making things worse
Emotional regulation: understanding and reducing the intensity of strong feelings
Interpersonal effectiveness: communicating needs clearly and maintaining relationships under stress
What it is used for
DBT is recommended for borderline personality disorder (BPD) and has the strongest evidence base for this condition (NICE NG62, 2015). It is also used for eating disorders, post-traumatic stress, and other presentations involving self-harm or suicidal thoughts.
It is important to say plainly: DBT includes explicit work on suicidal thoughts and self-harm. If this reflects what someone is experiencing, DBT delivered by a trained therapist in a structured programme is an evidence-based option. It is not a crisis service. Anyone in immediate danger should call 999 or go to A&E.
What to expect
Full DBT is typically delivered as a programme combining weekly individual therapy and weekly group skills training, with phone coaching available between sessions. It is more intensive than most other therapy formats and usually runs for around a year. Some therapists offer DBT-informed individual work with a subset of the skills, which is shorter but less comprehensive.
5. Eye Movement Desensitisation and Reprocessing (EMDR)
What it is
EMDR is a therapy developed specifically to help people process traumatic memories. The underlying idea is that some memories, particularly traumatic ones, get stored in a way that prevents normal processing, leaving them raw and easily triggered. EMDR uses bilateral stimulation, most often the client following the therapist's hand movements with their eyes, to activate the brain's natural information-processing system while the person holds a traumatic memory in mind.
The result, when the therapy works well, is that the memory loses much of its emotional charge. It is still remembered, but it no longer carries the same level of distress.
What it is used for
NICE recommends EMDR as a treatment for PTSD in adults (NICE NG116, 2018). It is also used for other trauma-related difficulties, anxiety, and specific phobias. Research published in the Journal of EMDR Practice and Research consistently shows good outcomes for trauma across a range of populations.
One notable characteristic of EMDR is that it can produce significant improvement in fewer sessions than many other trauma therapies, making it a practical option for people who have not responded to other approaches.
What to expect
EMDR sessions typically last 60 to 90 minutes. Before the bilateral stimulation begins, the therapist works with the person to establish safety and identify resources. The processing itself can bring up strong feelings in the moment, but trained therapists manage the pace carefully. Treatment length depends on the complexity of the trauma: a single incident may need 6 to 12 sessions, while complex or childhood trauma takes longer.
To practise EMDR in the UK, a therapist should hold accreditation from EMDR UK & Ireland, which sets standards for training and supervised practice.
6. Integrative and Eclectic Therapy
What it is
Integrative therapy draws on more than one theoretical model, combining elements from different approaches in a way that is tailored to the individual. An integrative therapist might use CBT techniques alongside relational or psychodynamic ideas, or bring in mindfulness and somatic awareness depending on what a person needs.
Eclectic therapy is related but slightly different in emphasis: it draws practically on whatever tools or methods seem most useful, rather than working from a unified theoretical framework.
Most experienced therapists in the UK work in an integrative or pluralistic way. The British Association for Counselling and Psychotherapy (BACP) and the UK Council for Psychotherapy (UKCP) both accredit practitioners who work integratively.
What it is used for
Integrative therapy is not condition-specific. It suits people who want a relationship-based approach that can shift with their needs, people whose presenting difficulties do not fit neatly into one model, or those who have tried a specific approach and found it only partially helpful.
What to expect
Because integrative work is flexible by definition, what sessions look like depends heavily on the therapist and the person they are working with. It is worth asking a therapist directly how they work and what models they draw on, so there are no surprises.
How to Choose the Right Approach
A few questions help narrow the field:
What is the main problem? Specific anxiety disorders, OCD, and depression with clear behavioural patterns tend to respond well to CBT. Long-standing relationship difficulties, recurring low mood, or a sense of being stuck often suit psychodynamic work. Trauma generally calls for a trauma-informed approach: trauma-focused CBT, EMDR, or a therapist with specific training in this area. Intense emotional distress, self-harm, or suicidal thoughts are best addressed with DBT or a DBT-informed therapist.
How do you prefer to work? Some people want structure, clear goals, and tasks to practise. Others want the freedom to follow whatever feels most important that week. Both are valid, and a therapist's approach should match your preference reasonably well.
How long can you commit? CBT is usually the shortest course. Psychodynamic work tends to run longer. DBT requires a significant time commitment if delivered in full. It is reasonable to discuss duration expectations at an initial consultation.
What are the therapist's qualifications? In the UK, the titles “psychotherapist” and “counsellor” are not legally protected, which means anyone can use them regardless of training. Look for accreditation from BACP, UKCP, or, for CBT specifically, the British Association for Behavioural and Cognitive Psychotherapies (BABCP). These bodies require members to meet training standards and adhere to ethical codes. Our guide on finding a qualified online therapist in the UK covers this in more detail.
Finding a Therapist Through Mindful UK
Mindful UK is a therapist directory. Therapists on the directory practise a range of approaches including CBT, psychodynamic therapy, person-centred therapy, DBT, EMDR, and integrative work. You can search by specialism, read each therapist's profile, see what they work with, and contact the ones that feel like a good fit.
The directory is free to use. Mindful UK does not provide therapy and does not book sessions on your behalf. Once you find a therapist who looks right, you contact them directly.
Crisis support
If you are struggling right now and need someone to talk to, these services are available any time:
Samaritans: call 116 123 (free, 24 hours a day, 7 days a week)
Shout: text SHOUT to 85258 (free text service, 24/7)
NHS 111: call 111 for urgent medical or mental health support
999 or A&E: if you or someone else is in immediate danger
Therapy is for ongoing work, not for a crisis in the moment. If you are in immediate distress, please contact one of these services first.
Frequently asked questions
What is the most common type of therapy in the UK?
CBT is the most widely delivered therapy in the UK, largely because of its strong evidence base and its availability through NHS Talking Therapies. However, person-centred and integrative approaches are also very commonly practised, particularly in private settings.
Can I choose which type of therapy I have?
On the NHS, the type of therapy offered depends on your presenting problem and what is available in your area, though you can discuss preferences with your referrer. Privately, you can choose a therapist who practises the specific approach you want.
Is one type of therapy better than another?
No single approach is better across the board. Evidence suggests that the quality of the relationship between therapist and client matters as much as the specific method. The most important thing is finding a qualified therapist whose approach fits your problem and whose style you feel comfortable with.
Do therapists usually stick to one approach?
Many experienced therapists work integratively rather than using a single model. It is worth asking directly at an initial consultation which approaches they draw on and how they typically work.
What if I try a type of therapy and it does not feel right?
This happens, and it is worth discussing with your therapist before switching. Sometimes the early discomfort of therapy improves as the relationship develops. If a particular model genuinely does not suit you after a fair trial, it is reasonable to try a different approach or a different therapist.
Sources
NHS England Digital (2024-25). NHS Talking Therapies for Anxiety and Depression: Annual Report.
NICE (2022). Depression in adults: treatment and management (NG222). National Institute for Health and Care Excellence.
NICE (2011). Generalised anxiety disorder and panic disorder in adults: management (CG113). National Institute for Health and Care Excellence.
NICE (2005). Obsessive-compulsive disorder and body dysmorphic disorder: treatment (CG31). National Institute for Health and Care Excellence.
NICE (2015). Borderline personality disorder: recognition and management (NG62). National Institute for Health and Care Excellence.
NICE (2018). Post-traumatic stress disorder (NG116). National Institute for Health and Care Excellence.
Driessen, E., Hegelmaier, L. M., Abbass, A. A., Barber, J. P., Dekker, J. J., Van, H. L., Jansma, E. P., and Cuijpers, P. (2015). The efficacy of short-term psychodynamic psychotherapy for depression: A meta-analysis update. World Psychiatry, 14(2), 189-200.
EMDR UK & Ireland. What is EMDR therapy? Retrieved October 2026 from https://emdrassociation.org.uk
British Association for Counselling and Psychotherapy (BACP). What is therapy? Retrieved October 2026 from https://www.bacp.co.uk
UK Council for Psychotherapy (UKCP). Types of therapy. Retrieved October 2026 from https://www.psychotherapy.org.uk
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