A comprehensive guide to therapy modalities

You are more likely to experience mental illness than you are to develop heart disease, diabetes, or any kind of cancer. 

But as the shadow of mental illness grows, so does the promise of therapy and counselling. Yet, in this vast landscape of healing, success isn't one-size-fits-all. The modalities are as diverse as the struggles, and for some, the key to thriving may lie in a psychotherapy yet unexplored.

As someone who's embarked on more therapeutic journeys than you can shake a stick at, I can attest that the world of therapy can be bewildering. But fret not, for I shall support you on your search for “counselling near me” guiding you through the maze of therapeutic modalities, the pros and cons, and what you can expect from each.

So, grab a comfortable chair, a cup of herbal tea, and let's delve into the fascinating realm of mental wellness.

When looking for the right kind of therapist, the first question you may ask yourself is whether you should even bother with therapy at all! If The therapist or counsellour lacks the specific training in the area you need…it may not be the best investment of your time and money. It’s not just about 'therapist shopping'; it's about finding a path to healing that truly resonates with you.

The following are currently the most widely used types of counselling or therapy, and each has a subset of therapy types beneath them: 

• Humanistic/person-centered therapy

• Psychoanalysis/psychodynamic therapies

• Cognitive Behavior Therapy (CBT)

• Integrative or holistic therapy

01 Humanistic/ Person-Centered Therapy

So, let's kick things off with a therapeutic gem known as Humanistic or Person-Centered Therapy. Developed by the visionary Carl Rogers, it's like a warm, empathetic hug for your soul. This approach encourages self-exploration in a non-judgmental environment. 

This kind of therapy seems to be the most widely practiced, and the type I hear the most complaints about! Person-Centered Therapy requires the client to look inwards and find the answers themselves. This is perfect for those who have a habit of seeking external validation, however, it often leaves clients feeling frustrated and that their therapist is “not very good” or is “just sitting there.” However,  the client is supposed to do all of the thinking and talking as opposed to seeking validation from the therapist and therefore continuing with unhelpful patterns.

Gestalt Therapy is a popular type of humanistic therapy and is perfect for those haunted by the ghosts of their past. It focuses on the here and now, helping you understand how past experiences shape your present. Gestalt is your ticket to identifying recurring patterns and finding closure with your past. 

Dynamic Interpersonal Therapy (DIT) also falls under the humanistic/person centered therapy category and is excellent for those navigating the complex web of relationships, uncovering how past connections affect current ones.

Pros

• Excellent for self-discovery and personal growth

• Fosters self-acceptance and self-awareness

Cons

• Not suited for all types of trauma; some might require a more specialised approach

• May not provide immediate solutions or specific coping mechanisms

• It's a journey of self-discovery

02 Psychoanalytic and psychodynamic psychotherapy

The psychoanalytic and psychodynamic approaches focus on changing problematic behaviors, feelings, and thoughts. Therapists are like emotional archaeologists, digging deep into your past and present to uncover emotional baggage that shapes who you are. They are talking therapies based on saying whatever is going through your mind.

Psychodynamic therapy investigates the “why” behind your everyday thoughts and actions. 

Now please be warned: This kind of therapy can be lengthy and time-Intensive: it’s often a long-term process, and you may find yourself spending a year discussing your daddy issues and spending a fortune in the meantime! My thoughts  jump to The Sopranos and the incredible Dr Melfi who had the gargantuan seven-year task of creating a more humanistic Tony Soprano, but things have come a long way since then!

Pros

• Great for people with depression or serious psychological disorders who are super resistant to change

• An effective way to explore self-sabotaging patterns along with the the sources of your challenges, symptoms and experiences

Cons

• Time intensive

03 Cognitive Behavioral Therapy (CBT)

CBT Is a practical powerhouse for problem solvers. If you're looking for immediate tools to tackle anxiety, depression, or phobias, CBT is your trusty sidekick.

CBT is a goal-oriented therapy that explores the interconnection between thoughts, emotions, and behaviors. It aims to identify and modify negative thought patterns to improve emotional wellbeing and behavior. As a pragmatist, I’m a big fan of CBT as it provides tools and strategies that you can implement immediately to support present challenges in your day-to-day life.

Although often referred to as the gold standard of therapy for depression, anxiety and anger management, it is also the most widely researched form of psychotherapy so it’s important not to be misled by this as the evidence is swayed. 

If you’re someone who tends to ruminate about your sadness and difficulties in life and get stuck in a negative spiral of repetitive thoughts, you’ll need strategies to lift yourself out of these, and this is exactly what CBT provides. 

Pros 

• Highly effective and short-term

•  The therapy equivalent of a toolbox, packed with practical strategies

Cons

• Won’t dig deep into complex psychological issues

04 Integrative/holistic

The preferred MindVibes approach, Holistic psychotherapy involves an integrative approach, incorporating both traditional and non-traditional treatments to help the individual as a whole. One example is Mindfulness-Based Cognitive Therapy, combining cognitive therapy with mindfulness to enable the client to break free from the cycle of rumination.

There are multiple approaches to Integrative therapy and techniques vary widely from somatic and music therapy through to EMDR.

Pros

• Personalised to the individual

• Flexible depending on the unique need at the time of treatment

Cons

• As the techniques are varied, it can be harder to figure out which of those used has been most effective 

• Not recommended for all mental health issues. A Counsellour assessment will determine whether it’s the right fit 

Choosing the right therapy is a personal odyssey, a quest to find the modality that speaks to you. Consulting a mental health professional can guide you on this transformative journey. Remember, therapy is a collaborative process, and the right fit can be your key to mental wellness.