A Guide to Different Types of Therapy & Counselling Styles

So you’re interested in getting therapy – great! Now you’re faced with the next decision… What kind of therapy will you get?

In psychology, there are many different types of therapy, also known as counselling styles, counselling techniques, therapy approaches or therapeutic modalities.

Why? Because therapy is not a one-size-fits-all process! Each individual is unique and responds to different counselling styles and approaches. For therapy to be effective, it is important to choose the right approach that will suit your needs and preferences.

We get that this can all be quite overwhelming. That’s why we’ve prepared this helpful guide to introduce some common counselling styles and provide some tips on how to choose the best approach and type of therapy for yourself.

Why are counselling styles important?

Over the years, different types of counselling styles have been developed through research, theory and practice. Some are short-term brief therapies, others are longer-term approaches. Some are targeted towards solving specific issues, other types of therapy delve into a person’s life history to investigate root causes. Some focus on a person’s problems and challenges, while others focus on the potential for growth and change.

A counselling style or therapeutic approach is the lens the therapist looks through when addressing your issue. It informs how the therapist views your issues and interacts with you. Different therapists practice different approaches. It is important to find a therapist which practices an approach that suits you.

At New Vision Psychology, our therapists are experienced in a wide variety of counselling styles and different types of therapy. All our therapists use evidence-based practice. This means that they approach therapy by integrating the best research evidence and their clinical expertise with the client’s unique values and circumstances. This helps us achieve the best therapeutic outcomes for our clients.

Different types of therapy and counselling styles

1. Cognitive Behavioural Therapy

Cognitive behavioural therapy (CBT) focuses on your thoughts, emotions and behaviours. By investigating how these are interconnected, the therapist helps you understand how they influence each other.

According to CBT therapy, the way a person thinks and feels affects the way they behave. If a person is feeling distressed, their perception of a situation may not be realistic or effective, and they may react in an unhelpful manner. People can improve their lives by adjusting their thinking and their approach to everyday situations.

The goal of this type of counselling is to identify, challenge and change irrational thoughts, or cognitive distortions, which lead to problematic behaviours that perpetuate distress. The therapist uses counselling techniques which help you restructure unhelpful thought patterns to develop healthier beliefs and behaviours. As a result, you are able to change your responses to difficult situations and deal with them more effectively.

2. Acceptance and Commitment Therapy

Acceptance and commitment therapy (ACT) teaches people to accept their hardships and commit to making necessary behavioural changes. This is about accepting your psychological experiences (such as uncomfortable and painful emotions), while taking steps to change your behaviour.

This approach acknowledges that difficult emotions are an inevitable part of life. It is counterproductive to try to avoid and resist them, as this will lead to more distress.

The aim is to develop and expand your psychological flexibility. This teaches you to use mindfulness and develop emotional openness. You learn how to adapt your thoughts and behaviours according to your values and goals. As a result, you’re able to increase your resilience to difficult situations and lead a meaningful life aligned with your personal values.

3. Dialectical Behaviour Therapy

Dialectical behaviour therapy (DBT) is a type of therapy that teaches you how to manage painful emotions, develop stronger relationships and decrease self-destructive tendencies and behaviours.

DBT is a counselling technique that provides skills and strategies in these main areas:

• Mindfulness – Increasing your awareness of what’s happening in the present moment, so you can react more appropriately to any situation
• Distress tolerance – Helping you tolerate negative emotions, instead of trying to avoid or escape them
• Emotion regulation – Helping you control your own emotional state; manage and change intense emotions that are causing problems in your life
• Interpersonal effectiveness – Helping you communicate with others in a way that maintains self-respect; build and maintain healthy relationships

It teaches you to develop self-acceptance, while simultaneously helping you to change. This approach is especially useful for people who have difficulty managing and regulating their emotions or exhibit self-destructive behaviours.

4. Psychoanalytic and Psychodynamic Therapy

According to psychoanalysis and psychodynamic therapy, human behaviour is driven by unconscious forces. If our internal conflict is buried, we will continue to suffer internal strife. By bringing unconscious thoughts and feelings to the surface, we can start to examine repressed experiences and emotions, and therefore facilitate healing.

These types of psychotherapy are about investigating the past to better understand the present. The therapist analyses your past relationships and childhood experiences to understand how they have affected your current life, thinking, behaviour and relationships. The therapist connects recurring themes and behavioural patterns throughout your lifetime, to identify what is and isn’t working.

This is suitable for those who are prepared for a longer-term approach. It suits those who are willing to delve into their life history, engage in extensive self-reflection and challenge their deep-rooted behaviours.

5. Humanistic Therapy

Humanistic therapy focuses on the positive aspects of human nature. Instead of examining negative behaviours, pathology or past experiences, this approach focuses on the present and emphasises one’s positive characteristics and potential for growth. This may be used in combination with other therapies.

This is a client-centred therapy, which is based on the belief that each individual controls their own destiny. It assumes that people are inherently motivated to fulfil their internal needs.

The therapist encourages free expression, where you openly express your thoughts and feelings. Their role is to demonstrate unconditional positive regard by showing complete support and acceptance.

This type of counselling is about helping you develop your own inherent ability to find wisdom, growth, healing and fulfilment within yourself. The goal is to achieve your highest potential, also known as self-actualisation.

6. Positive Psychology

Positive psychology focuses on exploring your strengths and virtues instead of weaknesses and neurosis. Instead of emphasising the causes and symptoms of mental problems, this approach looks at identifying positive traits, patterns, strengths, behaviours and experiences that can help improve your life.

This is not about ignoring or denying the negative experiences and influences in your life. This approach is often used in conjunction with other approaches to expand and balance the therapeutic process. It is about helping you examine and learn to use your strengths, in order to develop more optimism and minimise negativity within your therapeutic experience. The goal is to help you live a meaningful and fulfilling life.

7. Mindfulness-Based Therapy

Mindfulness-based therapy (MBT) is a popular type of therapy that aims to increase your awareness of your thoughts, feelings and actions. This approach emphasises non-judgement, while increasing your conscious awareness of the present moment.

You learn to identify your limiting or maladaptive thoughts and behaviours. You are encouraged to interact with these aspects of self, and gain greater control of how you respond to situations. You are empowered to respond with intention, instead of being purely reactive.

This is often combined with other forms of therapy. For instance, Mindfulness Based Cognitive Therapy (MBCT) incorporates mindfulness practices such as mediation into cognitive therapy.

8. Interpersonal Therapy

Interpersonal therapy looks at your communication, behaviour and relationships with those around you, and how these relate to your own issues and struggles. This includes relationships with your partner, family, friends, work colleagues and peers.

According to this approach, difficult relationships cause mental health difficulties. Improving social functioning and the quality of one’s relationships can improve one’s psychological symptoms.

The therapist works on your unresolved grief, adjustment difficulties, life transitions, relationship conflicts and interpersonal deficits. The aim is to improve your interpersonal behaviour, which will give you more support from others, and therefore improve your mood and wellbeing.

9. Motivational Interviewing

Motivational interviewing is a practical method that helps you commit to the process of change. It acknowledges the difficulty of making life changes, while helping you overcome insecurities and find the internal motivation required to change your behaviour.

The therapist is supportive and encourages you to explain your need and reasons for change. Instead of providing you with information and advice, which may cause resistance, the therapist comes alongside you to help you express why and how you might change for yourself. The therapist is like an interviewer whose role is to prompt and develop a conversation about change and commitment. Hearing yourself express your commitment to change increases your ability to actually make those changes.

This intervention is suitable for those who start off unmotivated, angry, hostile or unprepared for change. The goal is to increase motivation and to make a commitment to change. Motivational interviewing can also prepare you for other types of therapies; it is often combined or followed up with other interventions.

10. Narrative Therapy

Narrative therapy is about guiding you to rewrite your own life story, as an expert of your own life, in a way that is consistent with your life goals.

According to this approach, the stories we tell ourselves about ourselves influence how we perceive and respond to the world around us. Your life events are viewed as stories, and these stories can shape your identity. By telling yourself negative stories about yourself, you get stuck in a mindset where these problems define who you are, therefore limiting your ability to enjoy meaningful and fulfilling experiences.

In this type of therapy, the therapist views your life as full of possibilities waiting to be discovered, and helps you separate yourself from your problems. You learn to change your thought patterns and see yourself as an expert of your own life. You are empowered to rewrite and create alternate stories for your present and future that reflect your dreams, purpose, values, skills and goals.

11. Solution-Focused Brief Therapy

Solution-focused brief therapy (SFBT) focuses on finding solutions to present problems. Instead of delving into a deep analysis of pathology and past events, this is about quickly resolving current problems. This approach may be used on its own or with other therapeutic interventions.

This approach assumes that you are motivated to find solutions and that you know what you need to do to improve your own life. Under the therapist’s guidance and coaching, you are prompted to find the best solutions for your problems. Together, you will identify your therapeutic goals and discuss how your life would change when you take the steps to resolve your problems. The therapist will help you recognise your own virtues and strengths, focusing on what you can rather than can’t do, in order to find solutions and come up with a plan for change. This will enable you to make positive changes more quickly.

12. Integrative Therapy

Integrative or holistic therapy combines elements from different modalities, according to the needs of the individual.

The therapist personalises the treatment, considering your unique characteristics, preferences and needs. Using their professional knowledge and experience, the therapist decides the best therapeutic tools and approaches for you. They modify and combine treatments as appropriate. They may use various approaches simultaneously or apply specific approaches at different stages throughout the therapeutic process.

This is a flexible and holistic way to include tools and strategies from different psychological approaches.

13. Schema Therapy

Schema therapy is most commonly used to treat personality disorders and chronic DSM Axis I disorders, such as chronic depression and anxiety disorders, especially in cases where other types of therapy have been somewhat ineffective. 

It is an integrative approach which combines elements from CBT, psychodynamic therapy, attachment theory and gestalt therapy, to address deep-seated patterns (i.e., schemas) formed early in life. Schemas affect a person’s thoughts, emotions and behaviours, which often lead to maladaptive coping strategies. The aim is to identify and change these unhelpful schemas and promote healthier ways of thinking and behaving.

During a schema therapy session, your therapist will work with you to identify problematic schemas and coping styles, and educate you about how your schemas influence your thoughts and behaviours. They may use experiential techniques like imagery rescripting and role-playing to help you process emotions related to your schemas. Other tools may include creating flash cards with core therapeutic messages and using workbooks with structured exercises.

14. Gottman therapy (Couples)

Gottman therapy aims to improve stability and satisfaction in relationships. It focuses on enhancing communication, building emotional connections and resolving conflicts constructively.

Conflict is a common occurrence in any relationship — the goal of Gottman therapy is not to eliminate conflict entirely but to help couples navigate conflict and the emotions they express during times of friction. Gottman therapy can help relationship issues such as frequent arguing, infidelity, and emotional distancing, and is applicable regardless of ethnicity, sexuality, class, or cultural identity.

It uses the Sound Relationship House theory which outlines key aspects of healthy relationships, which include building love maps, sharing fondness, turning towards instead of away, positive perspectives, managing conflict, making life dreams come true and creating shared meaning.

Couples undergoing Gottman therapy will be assessed individually at the start of sessions to allow them to express their personal thoughts and feelings freely. Eventually, these sessions will involve both individuals and the therapist will provide feedback to the couple regarding the stability of their partnership as well as possible strategies that can help foster a more secure relationship.

15. Eye Movement Desensitization and Reprocessing (EMDR)

While other treatments focus on altering personal emotions, thoughts, and behaviours, EMDR therapy aims to help individuals process negative experiences by relying on the brain’s natural capacity to heal. It is currently one of the most effective therapies for treating PTSD. 

The use of memory and recall alongside guided eye movements is a core part of EMDR therapy. Results have shown these techniques can reduce the intensity or vividness of a traumatic experience, which in turn minimises the occurrence of negative symptoms that are usually associated with that memory. 

During an EMDR session, the therapist will lead you through a series of exercises that stimulate both sides of your brain (such as side-to-side movement of the eyes), while guiding you in recalling a traumatic event to attach positive beliefs or other statements to reprocess the way you experience them. These exercises can help in processing the trauma through the different phases of recovery.

16. Somatic Therapy

Somatic therapy is a treatment approach based on the concept that traumatic experiences have an impact on the physical body. It suggests that emotional pain can become “stuck” in the body, hindering healing. 

Somatic therapy acknowledges the interconnectedness of the mind and body in the healing process. It aims to help individuals become aware of physical sensations that are linked to mental and emotional issues. Some of these may be quite obvious, for example, high levels of stress resulting in chronic headaches, while others may be more implicit, such as unexplained gastrointestinal problems or skin conditions being linked to emotional distress By identifying the connections between physical sensations and negative experiences, therapists can help individuals to work through feelings and emotions that are difficult to process.

In somatic therapy, a therapist will work with you to practice somatic therapy techniques that release stored tension and trauma, including breathing exercises, sensation awareness, physical exercise and grounding exercises.

17. Emotionally Focused Therapy (EFT)

Emotionally focused therapy is a type of short-term treatment targeted at improving the bonds of attachment between adult relationships, as well as in families. EFT works to help individuals form more secure emotional bonds with one another, which in turn promotes healthier relationships and clearer communication. 

EFT can be conducted with individuals, couples and families. When used in individual therapy, the therapist guides the individual in understanding and reorganising their own emotional experiences and attachment patterns, helping them to address emotional issues and form healthier relationships. 

In couple or family therapy,  the therapist encourages both parties or family members to express their challenges and feelings in the relationship and makes observations about the dynamics of the relationship. Along the way, the therapist will take on a more active role during sessions to direct the conversation towards addressing certain emotions and interactions to allow each party to gain a better understanding of each other in a more controlled manner.

18. Compassion-Focused Therapy (CFT)

Compassion-focused therapy (CFT) is a form of psychotherapy aimed at addressing mental conditions that frequently involve destructive thoughts, depression, anxiety, or feelings of shame and self-criticism. Compassion being the operative word, this type of therapy emphasises the importance of self-compassion for individuals when dealing with their personal outlook.

CFT implements techniques that focus on developing positive traits like acceptance and self-respect to promote emotional healing and resilience. Treatment sessions may involve various exercises and techniques to cultivate compassion, including guided imagery exercises, mindfulness practices, role-playing and compassionate letter writing. For instance, individuals may be encouraged to express their ideal depiction of compassion to form an understanding of what compassion looks and feels like. This will then be used to help them direct the same compassion towards themselves, especially during stressful or confronting situations. The goal is to build a kinder internal dialogue and relationship with oneself. 

19. Gestalt Therapy

Gestalt therapy takes a holistic perspective towards individuals, focusing on the present moment rather than solely fixating on past experiences. 

Drawn from an understanding that people are more than the sum of their parts and experiences, this form of therapy brings the context of a person’s life (including their environment and relationships) into consideration when faced with certain challenges. 

The goal of Gestalt therapy is to enhance self-awareness, self-acceptance, self-regulation, personal growth and relationships. This also involves addressing unresolved obstacles from the past, so that they can progress towards healing or recovery. 

Gestalt therapy sessions are dynamic and experiential. The therapist may implement various activities and techniques such as focusing on the present moment, doing awareness exercises and role-playing using the empty chair technique where you speak to different parts of yourself to explore different perspectives. The therapist will often focus on body language and non-verbal cues, as well as your language and speech patterns. They will guide you in processing your emotions and gaining insights into your behaviours and patterns.

20. Play Therapy 

Primarily used with children, play therapy allows psychologists to assess the mental and emotional state of children in a carefully structured playtime environment. Children are encouraged to play normally during play therapy sessions while therapists observe their behaviour and interactions to pick up important verbal and non-verbal cues. 

Play therapy is especially useful for treating children due to the fact that most children lack the communicative ability to express themselves like adults. As children play and interact with toys, they often do so in a way that reflects their innermost thoughts and feelings. A trained therapist will be able to pick up these signals and gain insight into what the child is feeling based on how they play and what they share during sessions. 

Sessions are usually conducted between the child and the therapist, to allow therapists to pay close attention to how a child handles being separated from their parents, how they play alone, and their reaction when the parent returns. After a period of observation and assessment, therapists will often set goals and create a plan to help the child with the issues they are facing. Play therapy may also be adapted and utilised with adolescents and adults with developmental issues or communication challenges. 

21. Applied Behavioural Therapy 

Applied behavioural therapy, also known as applied behaviour analysis (ABA), is a therapeutic approach for understanding and gradually changing the behaviour of children, especially those with autism, ADHD, intellectual disabilities, behavioural disorders or developmental disabilities. ABA works on the basis of behaviourism, which states that the way individuals behave can be adjusted with conditioning that occurs through interaction with their environment. 

Research has shown that applied behavioural therapy can help to reduce behaviour in autistic children that is harmful or negative, while promoting positive behaviour and the learning of useful skills relating to communication and independence. 

During ABA sessions, therapists may apply a range of techniques to reinforce positive behaviour and minimise negative ones including discrete trial training (DTT), behavioural modelling, the Picture Exchange Communication System (PECS), and reinforcement systems. ABA programs are highly individualised and tailored to meet each child’s specific needs based on their strengths and challenges.

22. Art Therapy 

Art therapy combines psychotherapy approaches with the use of artistic methods and is rooted in the concept that creative expression can aid in the healing and recovery process of an individual’s mental well-being. It may be used to address a variety of mental health issues, including anxiety, depression, trauma and grief. The application of artistic creation allows individuals to explore alternative ways of self-expression and process complex emotions that can be difficult to communicate openly. It also helps to enhance self-awareness, improve emotional resilience and foster personal growth.

During sessions, therapists will encourage individuals to create art freely through mediums such as painting, sculpting, drawing, collage, digital art or mixed media. As individuals engage in the creation process, they will be guided to think about what they have made, and how it makes them feel. Therapists will point out any common themes or conflicts that may be affecting their thoughts, feelings, or behaviour. 

Art therapy is applicable to everyone regardless of artistic talent — you don’t have to be good at drawing or have a special talent for creating art to benefit from it. The positive effect that art therapy can have on mental well-being and relieving various forms of psychological distress applies to both children and older adults. 

23. Exposure Therapy

Exposure therapy is a form of psychological treatment applied by trained therapists to help individuals overcome specific fears and anxieties related to an object, an idea, or an event. Exposure therapy is mainly used to treat anxiety-related disorders such as obsessive-compulsive disorder, post-traumatic stress disorder, and panic disorder. It can also be used to treat phobias, social anxiety, and some aspects of depression.

During exposure therapy, therapists will expose individuals to stimuli that would cause them fear within a safe environment to allow them to process their resulting emotions, mitigate or change any negative associations with the source of the fear, and gain more control over their reaction to it. 

Examples of techniques that are used during exposure therapy include in vivo exposure, where individuals are directly exposed to the source of fear in real life; imaginal exposure, where individuals are instructed to imagine a situation that induces fear; or virtual reality exposure, where individuals are experience their fear through a digitally simulated environment. Therapists will generally start with exposure to a mild stimulus before gradually increasing the intensity as individuals show progress in overcoming their fears.  

24. Systemic Family Therapy

Aimed at helping families gain a clearer understanding of each other’s needs and perspectives, systemic family therapy works by providing opportunities for individual family members to express difficult thoughts and emotions in a facilitated environment. 

Systemic family therapy operates on the idea that each family is a complex system, with each member having their own role and responsibility and contributing to how the family relates to one another. It may involve various techniques such as genograms (family maps), role plays, or communication exercises.  

In many cases, the source of conflict and challenges within a family dynamic does not originate from a single person, but rather from the connections between members. It aims to identify repetitive patterns and cycles of behaviour within the family. With systemic family therapy, a therapist will explore these family connections and systems with all family members to identify sources of conflict and put a plan in place to prevent reoccurrence. Besides resolving conflict, it also addresses other family-related issues, such as improving communication, managing major life transitions, or supporting those dealing with mental health or behavioural problems.

25. Internal Family Systems 

Internal family systems (IFS) is a psychotherapy model that integrates several different approaches such as systems thinking to help individuals achieve a more harmonious and balanced view of themselves and their behaviour. It is commonly used to treat trauma and is also effective for anxiety, depression, eating disorders, and relationship issues. 

IFS works on the concept that each individual’s self is made up of several different parts, each with its own roles and subpersonalities. It takes a compassionate and non-judgmental approach towards internal parts – it views all parts as having positive intentions, even if their actions are problematic. Treatment sessions will involve identification of these parts in order to understand how they interact with each other to influence a person’s thinking, feelings, and behaviour, as well as to heal wounded parts and restore balance to the system of the self. 

Therapists will work with individuals to explain the relationship between the different parts and their core self — generally, there are three types of parts, the exiles (representing psychological trauma, pain, and fear), the managers (working to protect the self and influencing behaviour) and the firefighters (providing distraction from pain or shame that may lead to impulsive or inappropriate behaviour). IFS uses techniques like visualisation, dialogue with parts, and mindfulness to facilitate communication between the self and various parts. The aim is to help individuals achieve greater self-awareness, emotional regulation, and internal harmony.

26. Existential Therapy

Existential therapy focuses on helping individuals who struggle with issues related to the meaning of their life, freedom of choice, isolation, and mortality. Such issues can cause individuals to experience a range of psychological conditions ranging from anxiety to apathy, addiction, depression, and more. It can also benefit those who are experiencing life transitions, identity crises, or major losses. I

The approach of existential therapy focuses on helping individuals understand their capacity to be responsible for their lives and actions, as well as to be free to make their own decisions. Therapists encourage individuals to explore their values, beliefs, and personal narratives to gain insight into their existential struggles. They guide individuals forward finding meaning in the face of adversity or anxiety by empowering them to make their own choices and confront negative thoughts. A key goal is to help individuals live authentically, aligning their actions and decisions with their true values and desires. 

27. Attachment-based Therapy

Attachment-based therapy operates on the basis that the attachments individuals form with their parents and caregivers can carry over into adulthood and manifest certain feelings and behaviours. There are four main attachment styles: secure, anxious, avoidant, and disorganised. Attachment therapy is best suited to help individuals who struggle in their relationships with others, whether it’s with family, co-workers, or romantic partners. 

In attachment-based therapy, a therapist will work with an individual to explore key events from their childhood and the impact of these events on the relationship with their parents or caregivers. This can lead to an identification of the source of attachment wounds from childhood that are currently affecting the individual. The therapist can then guide the individual in processing these events in order to start the healing process, with the goal of helping the client break maladaptive patterns and take more control over their lives and relationships in a healthy way. The aim is generally to build secure attachments, enhance communication skills, and foster healthier relational dynamics. 

28. Psychoeducation

Psychoeducation is a key component of most types of therapy approaches. Psychoeducation involves teaching individuals about the nature of a condition or situation that is causing psychological stress – for instance, its symptoms, causes, treatment options, and self-help strategies. It is widely used in the treatment of various conditions, including anxiety, depression, bipolar disorder, PTSD, and eating disorders. It is also used in critical crisis intervention, by providing information to help stabilise individuals in acute distress.

Some aims of psychoeducation are to reduce stigma, provide coping strategies, and enhance the individual’s compliance with treatment. As individuals learn more about how the condition is affecting them, the psychological symptoms that are impacting them become demystified, allowing them to feel more in control of their mental well-being and take the necessary steps to recover or process their feelings.

How to choose the right counselling style

While most therapeutic approaches can be used to treat different mental health issues, some are more effective for certain issues and conditions.

For instance, psychodynamic therapy is especially effective for treating depression, anxiety, pain and relationship issues. It suits people who are ready to delve into their past, uncover reasons behind their problems, and embark on a longer-term therapeutic journey. On the other hand, solution-focused brief therapy is particularly effective for work-related or personal stress as well as couples counselling. It suits people who want a short-term goal-oriented approach, focusing on solutions rather than causes, looking at their present and future circumstances instead of their past.

When deciding on the type of counselling to pursue, choose one that matches your needs and preferences. Here are some points you might like to consider:

• Is this a new and/or specific problem?
• Is this a recurring problem?
• How long are you ready to spend in counselling?
• How motivated are you to change?
• Is your goal to achieve immediate relief of uncomfortable symptoms?
• Do you want to figure out the underlying issues causing your symptoms?

Not everyone will be able to answer these questions immediately. Choosing a counselling style can be overwhelming and most people do this with the help and guidance of their therapist. At New Vision Psychology, our highly experienced psychologists are trained in a variety of counselling styles and will help you customise a specific approach for your needs and preferences.

To find the right psychologist for you, use our personalised matching tool or call us at 1300 001 778.