Which Type of Therapy Is Right for You? A Guide to Finding Mental Health Support in the UK

How many different types of therapy are you aware of?

Which ones do you think would suit your needs?

Are you aware of how many therapy options are available to you in the UK?

Therapy is a term that’s often used broadly, but behind it lies a huge variety of therapeutic approaches designed to help with everything from anxiety and depression to PTSD and phobias. If you're looking for mental health support in the UK, it's vital to understand which type of therapy could work best for you, because it’s never one-size-fits-all.

Some therapies can be combined or done in sequence for better results. It’s also common to find a therapy style you respond well.

1. Am I ready for therapy?

Talking therapies require emotional readiness. I was diagnosed at 16, went in and out of therapy, and declared it “ineffective” for over a decade. Looking back, I simply wasn’t ready. Therapy isn’t magic, it’s a process. A therapist isn't trained to "unlock" the secrets in your head; they work with what you give them, and you get out what you put in. Being ready to explore, commit, and open up will give you the best chance of success.

Tip: Journaling can be a powerful way to enhance therapy. The Discovery Journal offers structured tools to help you stay connected with your mental health between sessions. These journals aren't emotive so many users feel comfortable taking them into therapy sessions or GP appointments as a guide.

2. My doctor said...

While GPs and NHS mental health services are essential, doing your own research into types of therapy is just as important. CBT (Cognitive Behavioural Therapy) is often the first option offered, but it may not be the best fit for everyone. Don’t hesitate to ask your doctor about alternatives like psychodynamic therapy, EMDR, or mindfulness-based therapies.

3. Can I afford therapy?

I’m not going to sugar-coat it, private therapy doesn’t come cheap. It’s a long-term investment, and sometimes the costs associated can be quite a shock, especially if you’ve never tried therapy before. You don’t need to add more stress to your life worrying about funds; you could save up for the treatment before jumping in, or find a therapist you like and give them a call and explain your finances. Therapists are people, after all, they will understand and give you their best advice going forward. Another option is local charities and free counselling, this can be restrictive in terms of age and availability, however, there is no harm in enquiring and seeing what is available in the local area.

Types of Therapy Available in the UK

Below is a guide to various talking therapies, complementary therapies, and creative therapies available in the UK, with key information to help you decide what might work for you.

Psychodynamic Therapy

Psychodynamic therapy explores your past experiences, especially early-life events and trauma, to understand how they impact your present behaviour and emotions. This type of therapy can be very emotional and intense; the therapist will likely be patient-led and therefore want you to commit and contribute to move the process on.

Best for:

• Depression

• Anxiety

• OCD

• PTSD

• Phobias

• Eating disorders
  

Pros:

• Explores root causes of mental illness

• Great foundation for long-term recovery

• Helps build emotional self-awareness
  

Considerations:

• Emotionally intense

• Requires long-term commitment (20+ sessions)

• You’ll need to reflect deeply outside of sessions—journaling is especially beneficial

CBT – Cognitive Behavioural Therapy

CBT is one of the most popular therapies in the UK and is widely available through the NHS. It focuses on identifying and breaking negative thought cycles to create healthier mental habits.

Best for:

• Anxiety

• Depression

• Panic disorders

• OCD

• PTSD
  

Pros:

• Short-term, structured (6–18 sessions on NHS)

• Teaches practical coping skills

• Easily measurable progress
  

Limitations:

• Doesn’t address deep-rooted trauma

• It may feel too structured for some

  
  

Integrative Therapy

Integrative therapy is a flexible and personalised form of treatment that draws on elements from various established therapeutic approaches to best meet your individual needs. Rather than sticking to a single model (like CBT or psychodynamic therapy), integrative therapists adapt their approach based on what works best for you. This method is highly collaborative and can evolve as your needs change.

Integrative therapy may include techniques from:

• Psychodynamic therapy (to explore root causes)

• CBT (to manage present symptoms)

• Humanistic therapy (to build self-esteem and acceptance)

• Somatic or mindfulness-based approaches (to reconnect mind and body)

• Creative therapies or journaling (to aid expression and healing)

It is ideal for individuals who may have complex or overlapping mental health needs, or who haven’t responded to single-modality treatments.

Pros:

• Highly personalised and flexible approach

• Can evolve to meet changing needs

• Encourages exploration of multiple layers: past trauma, current behaviour, future goals

• Suitable for complex or co-occurring conditions such as trauma, depression, anxiety, personality disorders, and more

• Works well with self-care tools like journaling, meditation, and mood tracking

Cons:

• Requires a skilled and experienced therapist

• Less structured

• Not always available on the NHS

✅ Tip: If you're considering integrative therapy, it can be helpful to journal your symptoms and goals beforehand to discuss with your therapist. Discovery Journal offers beautifully designed tools to help you do exactly that, explore and track your emotional health. Explore the range at DiscoveryJournal.co.uk

NLP – Neurolinguistic Programming

NLP focuses on how your thoughts, language, and patterns of behaviour influence your life. It’s a forward-looking, solution-focused therapy ideal for people who want to achieve specific goals or make behavioural changes.

Best for:

• Personal development

• Social anxiety

• Low confidence

• Performance coaching
  

Pros:

• Logical and practical

• Encourages personal empowerment

• Flexible in format (often short-term or goal-based)

Cons:

• Not widely regulated

• Limited evidence base

• May not suit emotional processing

• Can feel overly structured

Hypnosis

Hypnotherapy uses guided relaxation and focused attention to reach a heightened state of awareness. This can help address deep-seated fears and shift ingrained behaviours. The idea of hypnosis or hypnotherapy can be daunting and, quite frankly, a little scary. If you have a mental illness that is centred around the idea of losing control, this form of therapy could be liberating or just too far out of reach.

Best for:

• Phobias

• PTSD

• Anxiety

• Habits (e.g., smoking, nail biting)

  
  

Pros:

• Encourages subconscious healing

• Can create behavioural shifts quickly

  
  

Considerations:

• Not suitable for psychosis or personality disorders

• Requires trust and openness

• May bring up intense emotions

ERP – Exposure and response prevention

A specific form of behavioural therapy used to treat OCD and related anxiety disorders by gradually exposing you to triggers and preventing your typical response.

Best for:

• OCD

• Phobias

• PTSD

• Panic disorder
  

Pros:

• Highly targeted

• Results-focused

• Proven effective for compulsions and avoidance behaviour
  

Considerations:

• Emotionally challenging

• Requires consistent effort and trust

EMDR – Eye movement desensitisation and reprocessing

EMDR involves recalling traumatic experiences while performing guided eye movements. It helps your brain reprocess and “unfreeze” distressing memories. Focusing on side eye movements and communication to trigger memories and emotional responses, which may be contributing to mental illness. Similar to REM (Rapid eye movement) experienced when we sleep, the subconscious mind is brought forward in the process of EMDR.

Best for:

• PTSD

• Complex trauma

• Panic attacks

• Grief and loss
  

Pros:

• Long-term trauma resolution

• Doesn’t rely solely on talking

• Structured and research-supported
  

Considerations:

• Requires a certified therapist

• Intense emotional engagement

Mindfulness

Mindfulness is a type of meditation therapy. Again, it requires learning but is easily accessible through online workshops and apps. This therapy encourages focus and teaches you grounding in moments where anxiety may be high, removing the chaos and noise from a situation and allowing yourself to be in the moment.

Break down:

• This can be done anywhere, with free resources available to learn

• Accompanies talking therapy

• Suitable for anyone

• Reduces stress and encourages grounding in moments of heightened stress and anxiety

Creative therapy

Just like how everyone learns differently, everyone will have a different approach to therapy. Creative therapies allow people to express themselves through non-verbal means. They are especially useful for those who find it difficult to articulate emotions or trauma verbally.

Best for:

• Children or adults with selective mutism

• Dementia

• Abuse survivors

• Chronic illness

• Mental illness with communication barriers
  

Pros:

• Enhances emotional expression

• Builds self-esteem

• Can be deeply therapeutic in group or solo settings

Cons:

• It may not suit everyone

• Takes longer to build insight

• Specialist availability can be limited

• Misconceptions about its depth

What About Personality Disorders or Psychotic Disorders?

If you’re living with a personality disorder or psychotic illness such as:

• Bipolar Disorder

• Borderline Personality Disorder (BPD)

• Schizophrenia

• Schizoaffective Disorder

• 
  

Then, medication is often the first step in treatment, supported by tailored psychotherapy. CBT for psychosis and Dialectical Behaviour Therapy (DBT) are highly recommended as follow-ups, as they help manage emotions and develop stability.

Your mental health care plan should be co-created with a psychiatrist or consultant psychologist, especially when symptoms affect reality perception or daily function.

🧠 Need Help Finding the Right Therapy?

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