Is trying to find a therapist leaving you feeling like you need more therapy? Here’s our guide for how to find the right approach for you…

Discovering the right path to healing can be quite the minefield. What works for one person can leave another feeling more traumatised than when they began. Along with talking and long-established clinical methods, there are a plethora of other support systems to access – including more physical therapies and culturally attuned methods. Whether you’re looking to shift unhelpful thought patterns, explore your past, or reconnect with your body, we break down some of the most effective options and how they work.

VR therapy

The latest therapy methods naturally involve tech, with the use of headsets and immersive computer-generated environments to help with different mental health conditions. They’re an effective new alternative to exposure therapy.

Best for: Anxiety, PTSD, phobias, body dysmorphia.

Note: While it makes therapy accessible to everyone at home, including those with social anxiety, it lacks the human touch. And some users may experience nausea or feel disorientated.

Eye Movement Desensitisation and Reprocessing (EMDR)

Originally developed to treat PTSD, EMDR helps to reprocess traumatic memories using guided eye movements or tapping. It works directly with the brain’s memory systems rather than relying on traditional talk therapy.

Best for: Trauma, panic, phobias.

Note: Sessions can be rather intense and may not suit those who prefer verbal processing.

Internal Family Systems (IFS)

IFS views the mind as being made up of different parts (such as an inner critic or a protective part). Therapy helps these parts to work together instead of being in conflict.

Best for: Complex trauma, inner conflict, self-sabotage.

Note: Subjects can find it feels abstract at first; it needs to be explored with a trained therapist.

Somatic Therapy

This body-based therapy understands trauma to be stored in the nervous system. It may involve movement, breathwork or guided body awareness.

Best for: Chronic anxiety, burnout, dissociation.

Note: If you’re used to talk-only approaches, this might feel unfamiliar or uncomfortable at first.

Transpersonal Integrative Psychotherapy

Blends traditional therapy with spiritual inquiry, working with imagery, dreams and emotional depth.

Best for: Clients exploring purpose, grief, spiritual growth.

Note: Less structured; not ideal for short-term symptom relief.

Person-Centred Therapy

A non-directive approach where the therapist offers positive regard, empathy and acceptance. You lead the direction of sessions.

Best for: Life transitions, identity, self-worth.

Note: May feel too open-ended for those seeking clear guidance.

Narrative Therapy

This approach helps people rewrite the internalised stories that shape their identity. It centres language, perspective and agency.

Best for: Navigating marginalisation, those who feel stuck in old narratives.

Note: Less about emotional catharsis; more about reauthoring your story.

Culturally Sensitive Therapy

Not a single method, but an approach that acknowledges how cultural identity, race, gender and lived experience shape our emotional world.

Best for: Minority ethnic groups and LGBTQIA+ clients, or anyone whose experiences aren’t reflected in the more conventional therapy models.

Note: Not all therapists are trained in this lens. Look for those who centre it actively.

Ubuntu Therapy

Based on the African philosophy “I am because we are,” Ubuntu therapy values collective healing, dignity and interdependence.

Best for: Grief, disconnection, rebuilding trust in relationships.

Note: Less common in Western settings; access may be limited.

10 things your therapist wants you to know

1. You don’t need to wait for a crisis.

2. Switching therapists is okay.

3. Silence can be healing.

4. Your therapist won’t give you answers; they’ll help you find your own.

5. Crying is a breakthrough, not a breakdown.

6. You might feel worse before you feel better.

7. Online therapy works.

8. If you don’t feel safe, it’s okay to leave.

9. Talking about therapy in therapy is part of the work.

10. Starting therapy is already a form of healing.

TAKE ACTION – How to find the right therapist

In the UK, look for BACP, UKCP or HCPC registration. Ask for a free intro call. A good fit matters more than their modality. Notice how you feel ν Safety and rapport matter more than polished websites ν Red flags? Avoid anyone who guarantees quick results or diagnoses you too soon