What Are Talking Therapies?
Talking therapies — also called psychotherapy or counselling — involve working with a trained professional to explore your thoughts, feelings, and behaviours. They provide a safe, confidential space to understand yourself better, develop coping strategies, and work through difficulties.
Talking therapies are effective treatments for a wide range of mental health conditions including depression, anxiety, PTSD, OCD, eating disorders, and more. They are also valuable for people who are not experiencing a specific disorder but are struggling with life challenges, relationship difficulties, grief, or low wellbeing.
Different therapies use different approaches. The most effective type depends on your specific difficulties, preferences, and goals.
Cognitive Behavioural Therapy (CBT)
Best evidence for: Depression, anxiety disorders, OCD, PTSD, eating disorders, insomnia, chronic pain
CBT is based on the idea that thoughts, feelings, behaviours, and physical sensations are interconnected. It focuses on identifying and changing unhelpful thought patterns and behaviours.
In CBT, you and your therapist:
- Identify specific problems and goals
- Explore the connection between thoughts, feelings, and behaviours
- Learn to recognise and challenge distorted thinking
- Develop more balanced perspectives and helpful coping strategies
- Use behavioural techniques such as exposure, behavioural activation, and experiments
CBT is typically structured and goal-focused, with regular homework between sessions. A typical course involves 6–20 sessions, though this varies.
Variants of CBT
- DBT (Dialectical Behaviour Therapy) — Originally developed for borderline personality disorder; combines CBT with mindfulness and acceptance strategies. Particularly effective for emotional dysregulation, self-harm, and eating disorders.
- ACT (Acceptance and Commitment Therapy) — Focuses on accepting difficult thoughts and feelings rather than fighting them, and committing to valued actions regardless of how you feel.
- CFT (Compassion-Focused Therapy) — Integrates mindfulness and compassion-based approaches, particularly for people with high self-criticism and shame.
- MBCT (Mindfulness-Based Cognitive Therapy) — Combines CBT with mindfulness; particularly effective for preventing recurrence of depression.
EMDR (Eye Movement Desensitisation and Reprocessing)
Best evidence for: PTSD and other trauma-related conditions
EMDR helps the brain process traumatic memories that have become "stuck" and continue to cause distress. It involves recalling traumatic experiences while following bilateral stimulation (typically guided eye movements from side to side).
EMDR does not require you to describe the trauma in detail or do homework between sessions. Research consistently shows it can reduce PTSD symptoms significantly, often in fewer sessions than traditional trauma-focused CBT.
Psychodynamic and Psychoanalytic Therapies
Best evidence for: Depression, personality difficulties, relationship problems, chronic emotional difficulties
These therapies explore how past experiences — particularly early relationships and unconscious patterns — influence present feelings and behaviour. Rather than focusing primarily on specific symptoms, they aim at deeper personality change and self-understanding.
Psychodynamic therapy is typically less structured and longer-term than CBT. It is particularly helpful for people whose difficulties feel deeply rooted in patterns that have been present throughout their lives.
Humanistic Therapies
Best for: Personal growth, self-esteem, existential questions, relationship difficulties
Humanistic approaches — including Person-Centred Therapy, Gestalt, and Existential Therapy — are based on the belief that people have an innate drive toward growth and self-actualisation. The therapist provides warmth, empathy, and unconditional positive regard rather than directive techniques.
Person-centred therapy is widely used by counsellors and is helpful for a broad range of difficulties, particularly where the goal is self-exploration and understanding rather than symptom reduction.
Interpersonal Therapy (IPT)
Best evidence for: Depression, eating disorders
IPT focuses on improving the quality of interpersonal relationships and communication, and addressing life events that may be maintaining depression (grief, role transitions, relationship conflicts, social isolation).
Family and Couples Therapy
Family therapy works with the family system rather than the individual. It is particularly useful for young people whose difficulties are embedded in family dynamics, and for relationship difficulties between partners or family members.
Couples therapy helps partners improve communication, resolve conflict, and address relationship difficulties.
Group Therapy
Group therapy involves working with a therapist and a group of people with similar difficulties. It offers peer support, validation, and the experience of helping others as well as being helped. Many evidence-based therapies are delivered in group format.
Arts Therapies
Art, music, drama, and dance/movement therapies use creative media as the means of expression and exploration. They can be particularly valuable for people who find it difficult to express feelings in words, for trauma, and for children.
What to Expect in Therapy
The first session
The first session is usually an assessment — an opportunity for you and the therapist to understand your difficulties, discuss goals, and determine whether this therapist and approach are a good fit. It is normal to feel nervous.
The therapeutic relationship
Research consistently shows that the quality of the relationship between therapist and client is one of the most important predictors of outcome — more important than the specific technique. A good therapist should feel warm, respectful, and genuinely interested in understanding you.
How long does therapy take?
This varies greatly. CBT for a specific phobia may take 6–8 sessions. CBT for depression typically takes 12–20. Longer-term psychodynamic therapy may last one to several years. Discuss duration and expectations with your therapist.
Confidentiality
Everything discussed in therapy is confidential, with specific exceptions: therapists are required to break confidentiality if there is a risk of serious harm to you or someone else.
Finding a Therapist
See our article on finding help for practical guidance on accessing therapy, including self-referral, insurance, and how to find a qualified therapist.
Seeds of New Beginnings offers individual counselling and can help you find the right approach for your needs. Please get in touch or book an appointment.