Therapy Approaches Explained
Understanding Different Therapy Approaches
Therapy can feel confusing when you see many different models or acronyms. The purpose of this page is to help you understand the approaches therapists may use, in simple and supportive language.
Before exploring the individual approaches, it helps to know that:
Whatever model your therapist uses, the most important part of therapy is the relationship you build together.
Feeling safe, understood and supported makes the biggest difference.
Many therapists blend several approaches to match your needs, which is known as Integrative Therapy. You can learn more about this below.
A Note on Integrative Therapy
Integrative therapy blends different therapeutic approaches into a personalised way of working. Instead of fitting you into one model, the therapist adapts the process to your needs, pace and goals.
It recognises that:
you are a whole person, not a set of symptoms
different issues may need different tools
your nervous system, history and preferences matter
therapy should evolve with you
the relationship is central to healing
For many people, integrative therapy is a gentle, flexible and reassuring place to start.
Therapy Approaches You Can Explore
Each link below leads to a clear, simple explanation page:
CBT
REBT
ACT
CFT
EFT
These pages are here to help you feel informed, not overwhelmed.
Because feeling informed is part of feeling safe.
CBT (Cognitive Behavioural Therapy)
What it is
CBT is a practical, structured therapy that explores the connection between thoughts, feelings and behaviours.
What it helps with
Anxiety
Overthinking
Low mood
Panic
Stress
Phobias
REBT (Rational Emotive Behaviour Therapy)
What it is
REBT is a form of CBT that focuses on the beliefs beneath your emotional reactions.
What it helps with
Anxiety
Anger
Depression
Guilt and shame
Perfectionism
OCD
People pleasing
Harsh self criticism
ACT (Acceptance and Commitment Therapy)
What it is
ACT helps you build a more flexible relationship with your thoughts and feelings. It teaches you how to make space for difficult emotions while moving toward what matters to you.
What it helps with
Anxiety
Low mood
Stress
Avoidance
Feeling stuck
CFT (Compassion Focused Therapy)
What it is
CFT supports people who experience shame, self criticism or a harsh inner voice. It strengthens your ability to soothe your emotional system.
What it helps with
Shame
Self criticism
Low self worth
Trauma related patterns
Chronic guilt
EFT (Emotional Freedom Technique / Tapping)
What it is
EFT combines tapping on acupressure points with speaking about emotions or experiences. It helps reduce emotional intensity and support nervous system regulation.
What it helps with
Anxiety
Stress
Trauma responses
Phobias
Emotional triggers
EMDR (Eye Movement Desensitisation and Reprocessing)
EMDR uses bilateral stimulation, such as eye movements or tapping, to help the brain process and integrate distressing memories.
What it helps with
Trauma
PTSD
Distressing memories
Phobias
Anxiety linked to past events
Schema Therapy
Schema Therapy helps you understand emotional patterns that began in childhood or early life. These patterns, called schemas, influence how you see yourself and others.
What it helps with
Self worth
Relationship difficulties
Emotional triggers
Longstanding patterns
Shame
DBT (Dialectical Behaviour Therapy)
DBT teaches skills to help you regulate emotions, manage distress and navigate relationships more effectively.
What it helps with
Emotional overwhelm
Distress tolerance
Intense mood shifts
Relationship difficulties
Solution Focused Therapy
A brief, future oriented approach that focuses on strengths, resources and small steps that lead to change.
What it helps with
Feeling stuck
Low motivation
Problem solving
Life transitions
Clinical Hypnosis
Clinical Hypnosis uses guided relaxation and focused attention to help you access the subconscious mind and create meaningful change.
What it helps with
Anxiety
Confidence
Stress
Sleep difficulties
Habits
Inner Child And Parts Work
An approach that works with different parts of yourself, including younger emotional parts that hold unmet needs or pain.
What it helps with
Self worth
Childhood trauma
Emotional triggers
People pleasing
Shame
Integrative Therapy
Integrative therapy blends different therapeutic approaches to create a way of working that suits your needs, pace and goals. Instead of fitting you into one model, your therapist adapts the process so it feels personal and responsive.
What it helps with
Anxiety
Depression
Trauma and emotional wounds
Self worth
Relationship patterns
Trauma
Life transitions