I’m confused about the different types of counselling and psychotherapy? How do I know what I need?
The world of psychotherapy and counselling is confusing. Not only are there hundreds of different types of therapy, the difference between psychotherapy and counselling does not lend itself to easy explanation. In general counselling is shorter-term work, supportive work whereas psychotherapy is longer-term and more exploratory. My approach covers both aspects.
If you are considering therapy, it is worth researching different types of therapy to see what might work best for you. Good sources of information are:
https://www.bacp.co.uk/about-therapy/types-of-therapy/
https://www.psychotherapy.org.uk/psychotherapy-training/psychotherapy-approaches/
https://www.mentalhealth.org.uk/a-to-z/t/talking-therapies
What is integrative therapy?
Integrative therapists have been trained in several different therapeutic approaches, all of which add to our understanding of the causes of emotional difficulties and how to address them. I work with clients to find out the main issues they are bringing to therapy, how they prefer to work and what they hope to gain in order to find the most useful approach for that individual.
Although increasingly common, integrative therapy is not the only approach. If you feel drawn to a specific type of therapy it may be worth finding a therapist is specialises purely in that approach.
What should I look for in a therapist?
Firstly, look for a therapist who is a member of a recognised organisation. This means that your therapist has had sufficient, professional training and adheres an ethical code of conduct. In the UK, the main psychotherapy bodies are the BACP and UKCP.
Therapy is a relationship so the most important thing is to find a person you feel comfortable with. It is a good idea to speak to several therapists before you start, to get a sense of who you would most like to work with.
Your therapist will be able to explain their approach so that you have an idea of what to expect. They should also be open to any questions you have and pay attention to how you are getting on as therapy progresses.
How do you work?
My main focus is to listen to my clients as fully as I can, with an open and curious mind. I can then reflect on what they bring as well as what comes up for me. This approach is rooted in the idea that the client is the expert on themselves, with the potential to be their own guide given the right support.
My psychodynamic training means that I am also interested in ideas of how early experiences shape how we relate in the world and uncovering emotional patterns that we are not necessarily conscious of. This can be a powerful way to increase our understanding of ourselves.
For clients who want to use CBT, I work with them to uncover the beliefs and patterns of thinking that might be holding them back in some way, for example in maintaining anxiety. This work usually involves exercises and techniques to challenge unhelpful thoughts.
Finally, I am increasingly interested in existential theory and in how, individually, we can make sense of our lives and bring meaning and fulfilment to them.
It is important to stress that every therapeutic relationship is unique and, therefore, so is the work. I am led by my clients and tailor my part accordingly. If I feel a different approach, with a different person, might be better for you, I will tell you.
How many sessions will I need?
This depends on what you are bringing to therapy, what your goals are and how your therapist works. A single session with an expert in this approach can be very effective, while for others long-term therapy continues to yield results even years in. Therapy is a significant financial investment so it also depends on what you can and want to spend.
In general, I recommend a minimum of 6 sessions if you are looking for a fixed-length contract. For open-ended therapy, I review the work at regular intervals with clients so we can assess the benefit it is having. Ultimately though, it up to you. There is no obligation to stay in therapy and I welcome an open discussion about any challenges you are facing, so that we can try to address them.
How will I know it’s working?
I believe that therapy is one of the most valuable investments we can make in ourselves, that also has a positive impact on those around us. Therapy allows us to process difficult experiences and emotions, to increase our self-awareness and self acceptance, to work out what is important to us and what we want from life. If any of this is happening, then it is working.
It is a brave thing to do; it can be difficult, it can be boring and there will be bumps in the road. It can also be satisfying, joyful and funny. Often, it is by working through the hard stuff that we can start to release it and see that things can be different. I am there to support you through this.
If you feel that your therapy is not working, it is a good idea to share this. It might be that you are going through a difficult or painful phase and you may need to change tack in sessions. I welcome this type of feedback so we can explore what’s going on for you. If you feel you want to stop, then that’s fine too. There can be wisdom in choosing not to pursue therapy at a given moment in time.
When should therapy end?
Therapy ends when you think the time is right, but ideally this decision is part of a conversation between you and your therapist. In general, a good time to end is when you think you feel sufficiently ‘better’ and have gained enough insight from your sessions to be able to be your own guide, without the need for ongoing support.
Whether you have a fixed number of sessions or an open-ended contract, it helpful for therapy to have an ending phase. This helps to shore up the work and for you to have a good ending.