What type of therapy is right for me?

Exploring Person-Centred Counselling, Cognitive Behavioural Therapy (CBT), EMDR and Somatic Therapy.

More people than ever before are accessing psychological services. However, pressures on our NHS waiting lists and limitations to what is available, have resulted in more people turning to the internet, social media and AI to find support/therapy.

But knowing what type of therapy is right for you can feel overwhelming. There are so many approaches out there, each offering different ways to understand and heal from emotional distress. Navigating this can be a whole other stress – with so much positive and negative information out there, certain modalities are getting more of the spotlight; it is hard to know what is right for you?

The truth is, there’s no one-size-fits-all when it comes to therapy. What works best really depends on your personality, goals, and the experiences you’re facing.

In this post, we’ll explore four popular therapeutic approaches; two “classic” approaches — Person-Centred Counselling, Cognitive Behavioural Therapy (CBT), and two approaches that are considered to be “hot” right now — Eye Movement Desensitisation and Reprocessing (EMDR), and Somatic Therapy to help you understand what each involves and how they can support your wellbeing.

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1. Person-Centred Counselling: Building a Safe Space for Self-Discovery

People sat opposite each other in a therapy session

Best for: Those seeking self-understanding, emotional growth, and greater self-acceptance around depression, childhood, loss, trauma and relationships.

Person-centred counselling is a humanistic type of therapy which focuses on creating a supportive environment where you are centre to the work. The therapist offers an environment of empathy, acceptance, and genuineness — allowing you to explore your feelings and experiences without fear of judgment. Allowing you the reach your potential and re-engage with your true self.

Instead of giving advice or directing the session, your therapist will help you to explore your own feelings, beliefs and worldviews to help you uncover your own solutions. Over time, this compassionate approach fosters self-trust, resilience, and clarity.

How it helps:

• Builds self-awareness and confidence

• Encourages personal growth and self-acceptance

• Strengthens emotional regulation and inner compassion

  
  

Person-centred therapy may suit you if: You want to understand yourself in more depth, make sense of your emotions and experience, as well as wanting a need to feel heard, seen and understood.

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2. Cognitive Behavioural Therapy (CBT): Changing Unhelpful Thoughts and Behaviours

Hand holding a model brain

Best for: Anxiety disorders, depression, phobias, OCD, PTSD or negative thinking patterns.

CBT is a structured, goal-oriented approach that explores the connection between your thoughts, emotions, behaviours and beliefs. It helps you recognise unhelpful thinking patterns and aims to replace them with more balanced, realistic perspectives.

Sessions often include practical tools — such as thought diaries and behavioural experiments — to apply between sessions. The focus is on challenge beliefs and behaviours, and developing coping skills you can use long after therapy ends.

How it helps:

• Reduces anxiety and depressive symptoms

• Builds healthy coping strategies

• Encourages problem-solving and resilience

  
  

CBT may suit you if: You like structure, goal-setting, and practical techniques to manage specific issues or symptoms.

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3. EMDR (Eye Movement Desensitisation and Reprocessing): Healing from Trauma

Person with hands crossed over their chest

Best for: Traumatic experiences, PTSD and distressing memories.

EMDR is a specialised therapy designed to help people process and heal from trauma. Unlike traditional talk therapies, EMDR focuses on using bilateral stimulation — such as eye movements, tapping, or sounds — to help the brain reprocess painful memories in a safe, controlled way.

During EMDR, you recall traumatic experiences while focusing on a specific movement or sound guided by your therapist. Over time, the emotional intensity of those memories lessens, allowing you to move forward without being overwhelmed by the past.

How it helps:

• Reduces trauma-related symptoms

• Promotes emotional resilience

• Helps integrate past experiences safely

  
  

EMDR may suit you if: You’ve experienced trauma or distressing events that still affect your daily life.

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4. Somatic Therapy: Healing Through the Body

Person sat mindfully with eyes closed

Best for: Trauma, chronic stress, emotional regulation, or physical symptoms of distress.

Somatic therapy focuses on the mind-body connection. It recognises that trauma and stress aren’t only held in the mind — they’re also stored in the body. Techniques may include breathwork, movement, grounding exercises, or gentle body awareness practices to release tension and reconnect with physical sensations safely.

By tuning into the body’s signals, you can begin to process emotions that words alone can’t always reach.

How it helps:

• Releases stored tension and trauma

• Improves nervous system regulation

• Increases body awareness and self-trust

  
  

Somatic therapy may suit you if: You feel “stuck” in your body, experience anxiety or dissociation, or want a more holistic approach to healing.

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Finding the Right Fit

Therapy is personal — the most effective approach often depends on you, not just the method. Some people find one style fits perfectly; others benefit from integrating multiple approaches over time.

When choosing a therapist, consider:

• What feels most comfortable — talking, practical tools, or body-based work?

• Are you looking for structure or open exploration?

• Do you want to focus on the present, the past, or both?

  
  

It is crucial to remember; the relationship you build with your therapist is often more important than the specific approach. Getting the right connection with a therapist is key — as everyone deserves a space where you feel safe, respected, and supported.

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Final Thoughts

Whether you’re drawn to the warmth of person-centred counselling, the practicality of CBT, the trauma-healing power of EMDR, or the embodied wisdom of somatic therapies, there’s a path that can support you.

Therapy isn’t about fixing what’s “wrong” with you — it’s about helping you reconnect with your strength, resilience, and sense of self.