What kind of therapy is right for me? A plain English guide to your options

therapy is simply about feeling better

Thinking about trying therapy but feeling a bit lost in all the options? You’re not alone. From CBT to EMDR, trauma-informed to solution-focused, the world of therapy can sound like a confusing mix of medical terms and academic ideas. But at its heart, therapy is simply about feeling better—and finding the right way for you to do that.

This plain-English guide will walk you through some of the most common types of therapy, what they’re like in real life, and how to know if one might suit you.

First things first: What is therapy?

Therapy is a safe, confidential space to talk about what’s going on in your life with someone who’s trained to listen, support, and gently challenge you. It can help you cope with difficult feelings, change unhelpful patterns, improve your relationships, and feel more connected to yourself.

But not all therapy looks or feels the same. That’s because people are different—and so are therapists. Some therapies are more structured and focused on practical change. Others are more open-ended and exploratory. Let’s look at the most common types.

1. Trauma-informed therapy

Best for: Anyone who has experienced trauma, big or small.

This isn’t a separate “type” of therapy, but rather an approach that can shape any style. Trauma-informed therapy recognises that people may carry past hurts—even if they don’t always talk about them directly. It focuses on creating safety, trust, and choice in the therapy space.

A trauma-informed therapist will never push you to talk about things before you're ready. They’ll check in with how your body is feeling, not just your thoughts. And they’ll help you notice your own strengths and resilience, rather than just your pain.

Think of it as therapy with the volume turned down—gentle, steady, and respectful of your pace.

2. CBT (Cognitive Behavioural Therapy)

Best for: Anxiety, depression, overthinking, phobias, and habit change.

CBT is a structured, practical approach that helps you notice the link between your thoughts, feelings, and behaviours. It teaches you how to challenge unhelpful thinking patterns (like “I’m a failure” or “I can’t cope”) and replace them with more balanced ones.

You might be given worksheets or small tasks to do between sessions. It’s kind of like learning mental fitness exercises: simple tools to retrain the way you respond to stress or worry.

CBT doesn’t dig too deeply into your past—it’s more focused on what’s going on now and what you can do about it.

3. Psychodynamic therapy

Best for: Relationship issues, self-esteem, emotional patterns that repeat.

Psychodynamic therapy is based on the idea that the past lives in the present. It explores how early experiences, especially in childhood, may shape how you relate to yourself and others now.

This is the “talk it out” style of therapy, where you explore your feelings, dreams, memories, and even the dynamic between you and your therapist. It’s less structured than CBT, and there are no homework sheets.

This therapy can help you understand deep emotional patterns—and bring unconscious habits into the light where they can be worked with, rather than just acted out.

4. Mindfulness-based therapy

Best for: Stress, burnout, emotional overwhelm, anxiety, or just needing to slow down.

This style brings your attention gently back to the present moment—especially your body, breath, and senses. It might include guided breathing, meditation, or noticing what emotions feel like in your body without needing to fix or run from them.

A mindfulness-based therapist will help you build awareness and self-kindness, especially when your mind is racing or emotions feel too big. You don’t have to be good at meditating. You don’t even need to sit still if that’s hard for you. The idea is to gently come back to yourself, again and again.

5. EMDR (Eye movement desensitisation and reprocessing)

Best for: Trauma, PTSD, disturbing memories that feel “stuck.”

This one sounds a little weird but is backed by strong evidence. In EMDR, your therapist will guide you through remembering parts of a distressing event while your eyes follow a moving light or you tap alternately on each hand. The goal is to help your brain reprocess what happened so it no longer feels raw or overwhelming.

You don’t have to talk through all the details. Many people say it feels like fast-forwarding through healing.

6. Solution-focused therapy

Best for: Short-term help, decisions, motivation, setting goals.

This is like therapy with a forward-facing compass. Instead of spending lots of time on what’s wrong, solution-focused therapy asks: What’s working? What do you want more of? What small step could you take this week?

It’s positive, practical, and brief—often just a few sessions.

So, which one should you choose?

There’s no single “right” answer. Here are some ways to think about it:

• Do you want tools and strategies? Try CBT or solution-focused.

• Do you want to explore deeper patterns and your past? Psychodynamic may suit you.

• Have you experienced trauma? Look for a trauma-informed or EMDR therapist.

• Do you want to feel more present and calm? Mindfulness-based therapy could help.

• Not sure where to start? Many therapists blend approaches, so you can ask about that too.

Final thoughts: Trust the fit

The style of therapy matters—but so does the person delivering it. A good connection with your therapist is one of the most important parts of successful therapy. If it doesn’t feel right, that’s okay. You’re allowed to try someone else.

Therapy is like finding the right pair of shoes for a long journey. It should support you, not squeeze you into something that doesn’t fit. Start with curiosity, ask questions, and remember—just by asking “what’s right for me?”, you’re already on the path.

If you'd like help sorting through options, we offer a free first call to chat through your needs and help you decide. You don’t have to figure it all out alone.