Are you looking for individual counselling or psychotherapy sessions and don't know where to start? Are you feeling overwhelmed and thinking you want to give up? I Hear you! Finding the right therapist and approach can take time, lots of trial and error, and money!

Navigating the therapeutic field can be challenging when we need to understand what approaches are available and what they involve. When going through challenges, finding somebody you feel comfortable working with who is reliable, trustworthy, professional, and genuinely cares is essential.

Understanding the layout of these methods can help you find the right therapist and aligned approach for you, as it is essential to understand that different modalities may bring different results.

That's why I have created this list with all the information you need; please note that some approaches may be "pluralistic", which means that they include or involve some of the modalities listed below and are tailored to the client's needs. 

1. Psychodynamic approach: Rooted in Freudian theory, it explores unconscious conflicts and early life experiences that may contribute to current struggles. Emphasises the therapeutic relationship, transference, and interpretation of dreams and free association. 

   This can be a quiet, direct, straightforward approach suggested if you want to explore your unconscious self, past trauma and dysfunctional dynamics more profoundly.

2. Humanistic Therapy, or Person-centered Counselling, developed by Carl Rogers, focuses on self-actualisation and personal growth. Emphasises empathy, unconditional positive regard, and genuineness in the therapeutic relationship. Techniques include reflective listening and exploring feelings in the present moment. 

   This is a gentle, side-by-side approach involving a long-term commitment, as the therapeutic space is designed to allow individuals to find their answers in their own way/time. 

3. Existential Therapy/counselling is rooted in the concerns of existential philosophy, initially developed by Søren Kierkegaard, Friedrich Nietzsche, Martin Heidegger, and later by psychologists like Viktor Frankl. This approach examines issues related to the human condition, such as freedom, meaninglessness, and mortality, helping them confront existential anxieties and find meaning and purpose in life. Techniques include exploring existential themes through dialogue and reflection.

   The method's purpose is to support individuals in becoming responsible for their existence and understand that we humans have free choice to create their own meaning.

4. Gestalt Therapy was developed by Fritz Perls, along with his wife Laura Perls and Paul Goodman, during the 1940s. This "philosophy" emphasises awareness of the present moment and integration of fragmented aspects of the self (adult/child/parent). Techniques include role-playing, parts therapy, voice dialogues, empty chair technique, and focusing on bodily sensations and emotions. 

   This experiential, dynamic, and embodied approach allows the individual to explore feelings, emotions and inner conflicts in connection with bodily sensations.

5. Psychoenergetics, initially developed by Roberto Assagioli created a foundation for a new psychology of energy, which he called “psychoenergetics”. The aim of psychoenergetics is to investigate all forces existent in the universe and their interaction within the individual, specifically psychic energies of all qualities and at all levels. Spiritual, transpersonal, transcendent energies.

   Psychoenergetic Work® is an integrative and experiential approach that combines psychological principles with energy-based techniques. It addresses mental, emotional, and energetic imbalances by working with the body's subtle energy systems. Techniques may include energy healing, mindfulness, and psychotherapy to promote holistic well-being and personal growth.

6. Hypnotherapy, rooted in the work of Franz Mesmer, is a therapeutic approach that utilises hypnosis to induce a relaxed state of heightened suggestibility. In this state, individuals may explore and address subconscious thoughts, feelings, and behaviours to promote positive changes in habits, emotions, and overall well-being. It's used for various issues, including stress management and behaviour modification.

   Hypnotherapy is a vast field including different approaches from clinical hypnosis to quantum hypnosis serving different purposes and meeting differend needs. Overall Hypnotherapy is a great tool for deep relaxation and transforming conscious or unconscious habits or unhealthy behaviours into more aligned and positive ones.

7. Cognitive Behavioral Therapy (CBT) developed by Dr. Aaron T. Beck in the 1960s,  focuses on changing negative thinking and behaviour patterns to improve emotional regulation and coping skills. Techniques include identifying and challenging distorted thoughts, behavioural experiments, and exposure therapy.

8. Emotion-Focused Therapy (EFT), founded by Dr. Leslie S. Greenberg and Dr. Robert Elliott in the 1980s, EFT Helps clients understand and regulate their emotions to improve overall well-being and interpersonal relationships. Emphasises the role of emotions in shaping thoughts, behaviours, and relationships.

9. NLP, Neuro-Linguistic Programming, also known as Neuro-Linguistic Psychotherapy was co-founded by Richard Bandler and John Grinder in the 1970s. NLP is an approach to psychotherapy and personal development that focuses on the connection between neurological processes ("neuro"), language ("linguistic"), and behavioural patterns learned through experience ("programming"). 

10. EMDR,  Eye Movement Desensitization and Reprocessing, developed by Francine Shapiro in the late 1980s, is a psychotherapy approach designed to help individuals process distressing memories and experiences, particularly those associated with trauma, in order to reduce their emotional intensity and alleviate associated symptoms.

Conclusion: 

As the field of therapy continues to evolve with increasingly sophisticated techniques aimed at aiding individuals in overcoming challenges, it remains paramount to remember that at its core lies the fundamental elements of "care" and genuineness. 

It may indicate a mismatch in therapeutic rapport if you feel uncomfortable or unrecognised during sessions with a therapist, whether through subtle cues like glancing at the clock or a lack of genuine acknowledgement. Recognising these signs is crucial, as they signal the potential need to seek out a different therapist better suited to your needs.

Fortunately, if such concerns arise, services are available to assist in navigating doubts and finding the right fit, such as BACP.

Additionally, proactive measures such as asking upfront questions during the initial consultation can help mitigate the risk of wasting time and resources on a therapeutic relationship that may not be beneficial. 

By prioritising these considerations, individuals can better ensure they receive the support and guidance necessary for their mental and emotional well-being journey.