Choosing therapy isn’t just about selecting a modality like CBT or EMDR. It’s about finding a therapy style that matches your personality, goals, and comfort needs. Some people want structured, tool-based support; others prefer reflective, conversational sessions. This guide helps you understand different types of therapy, therapy styles, and how to recognise what might work best for you; including a quiz to help you get personalised recommendations.
Choosing a type of therapy can feel overwhelming, especially when you’re already dealing with something difficult. Most people don’t start their search with a specific modality like CBT or EMDR in mind; they start simply wanting someone who gets them, understands their experience, and offers support in a way that feels safe.
Yet therapy isn’t one-size-fits-all. Different approaches suit different people, personalities, and goals. Some people prefer structured sessions with tools and practical strategies. Others need space to talk freely and explore emotions at their own pace. Some want a therapist who gently guides, others want one who challenges thought patterns head-on. The key isn’t just finding therapy; it’s finding your therapy style.
What Does “Therapy Style” Actually Mean?
Therapy style refers to how therapy is delivered, not just the clinical model behind it. It includes your comfort preferences (talking vs structured sessions), relational needs (warm and conversational vs more direct), and personal values (goal-oriented vs reflective). You might connect with some styles more than others, and that’s completely normal.
For example:
- Someone experiencing anxiety may want practical tools and clear steps to feel more in control.
- Someone healing from long-term trauma might need slower, deeper emotional processing rather than goal-driven work.
- A person facing burnout may want a therapeutic space that focuses on boundaries, identity, and lifestyle shifts rather than purely symptom reduction.
Your personal preference matters just as much as the therapeutic approach. Therapy should feel supportive, not clinical or intimidating.
Understanding Different Types of Therapy
While therapy styles are personal, therapy types refer to the actual therapeutic approach or model a therapist is trained in. Here are some of the most recognised approaches available online in the UK.
Cognitive Behavioural Therapy (CBT)
CBT focuses on the connection between thoughts, emotions, and behaviours. It helps you identify patterns, challenge unhelpful beliefs, and develop practical coping tools. It’s highly structured, evidence based, and often short to medium term. People who like clear guidance and action steps often benefit most from CBT.
Dialectical Behaviour Therapy (DBT)
DBT evolved from CBT but is designed for people who experience intense emotions, relationship difficulties, or emotional dysregulation. It combines validation with behavioural strategies, building skills like distress tolerance, emotional regulation, mindfulness, and interpersonal effectiveness.
Person-Centred Therapy
A more relational and reflective approach, person-centred therapy lets you lead the session. The therapy offers empathy and emotional safety without directing or “fixing.” It’s ideal if you want space to explore feelings, identity, self-worth, or long-term emotional experiences.
Integrative Therapy
Rather than sticking to one method, integrative therapy combines different approaches, tailored to your needs. It works well if you want a therapist who adapts their approach over time or if you don’t fit neatly into one category.
Acceptance & Commitment Therapy (ACT)
ACT helps you build psychological flexibility using acceptance, mindfulness, and values-led action. Rather than eliminating difficult feelings, it helps you relate to them differently and build a life aligned with meaning and purpose.
How to Tell Which Therapy Style Fits You
Beyond therapy types, there are distinct styles of therapeutic work that influence how sessions feel. These aren’t clinical labels, more like experimental traits you may naturally prefer.
Structures vs. exploratory
Some people thrive with worksheets, tools, and weekly plans. Others prefer open discussion and emotional reflection.
Directive vs. non-directive
A directive therapist leads the session and gives guidance. A non-directive therapist allows you to decide what to explore.
Emotion-focused vs. solution-focused
Some people need to process past experiences deeply. Others want to focus on change, growth, and where they’re going next.
There is no ”right” style – only what fits you.
Which Type of Therapy Works Best for Different Concerns?
People often want to know what type of therapy is better for their specific situation. While everyone is unique, here’s a general guide:
For Anxiety: CBT, ACT, and integrative approaches often work well due to their practical tools and grounding strategies.
For Trauma: Trauma-informed therapy, EMDR, person-centred, and integrative therapy can support deeper emotional processing.
For Depression: CBT, ACT, and person-centred approaches can help with mood, motivation, and self-worth.
For Burnout or Stress: Integrative therapy, ACT, and person-centred approaches help explore identity, life balance, and boundaries.
For Relationship or Communication Issues: DBT and integrative therapy support emotional regulation and interpersonal skills.
What’s The Difference Between Online Therapy vs. In-Person
Online therapy is becoming one of the most common ways people access support in the UK. For many, it removes barriers such as commute time, anxiety about leaving home mobility challenges, work schedules, or lack of local specialists.
Online therapy works especially well if you prefer:
- Flexibility around work or childcare
- Privacy without visiting a clinic
- Access to specialists who aren’t available locally
- Therapy from a familiar environment
Many people also find it easier to open-up online because they feel safer and more relaxed. The effectiveness is comparable to in-person therapy for most forms of talking therapy, including CBT, trauma therapy, and integrative approaches.
Take the Quiz: Discover Your Therapy Style
If you’re still unsure which type of therapy might suit you best, you don’t have to figure it out alone. We’ve created a short Find Your Therapy Style quiz designed to help you understand the approaches you’re most likely to connect with. It takes just a few minutes and gives personalised results based on your preferences.
Once you have your results, you’ll also be able to view therapist matches who align with your preferences, so you can start therapy feeling confident about the approach that’s right for you.