If you have started looking for a therapist, you may have come across lots of different terms and types of therapy and wondered what they all actually mean. It can feel overwhelming looking for a therapist!

 

There isn't one "best" type of therapy, and every person is unique, bringing their own experiences, challenges and strengths. I do not believe in a one-size-fits-all approach, which is why I work in an integrative way, drawing from a range of different therapeutic approaches to adapt therapy to fit you.

 

 

What Does Integrative Therapy Mean?

 

I like to imagine therapy as a toolbox, with each therapeutic approach offering different tools, and each tool has its place. In session, a therapist may bring in a technique or teachings from different modalities, that are relevant to you. This can be explored together, and if a technique doesn’t gel with you during a session, that’s okay, and the therapist can bring it back to something which is useful. This way, you can expand your own toolbox of things that may be helpful to your mental health and general wellbeing.

 

 

Person-Centred Therapy

 

At the core of my work is Person-Centred Therapy, developed by Carl Rogers.

 

This approach understands that you are the expert on your own life. My role isn't to tell you what to do or to ‘fix’ (as you are not broken!), but to provide a safe, accepting and compassionate space where you can explore whatever is going on for you.

 

A key idea in this theory is the ‘self-concept’ (The beliefs we hold about ourselves), which shape how we see both ourselves and the world around us. This modality suggests that our self-concept can become distorted when we prioritise gaining acceptance from others, over being true to ourselves. When acceptance is only given conditionally, we may internalise the expectations of others and begin to shape our identity around them. Rather than expressing our authentic selves, we may present the version of ourselves that is most likely to gain approval. Over time, this can cause us to lose touch with who we really are.

 

Building a trusting relationship is central to the therapeutic process, and my aim is to create an environment where you feel safe enough to explore difficult thoughts, emotions and experiences at your own pace. Feeling truly heard and understood can be incredibly powerful, and having someone to listen to you, without judgement, allows us to begin understanding ourselves in new ways, move beyond external expectations, and work towards personal growth.

 

 

Gestalt Therapy

 

Gestalt Therapy, developed by Fritz Perls and Laura Perls, encourages us to become more aware of what is happening in the present moment. Its philosophy teaches us that we are more than any one part of ourselves.

 

Sometimes we carry past experiences that continue to influence us without realising. You may notice patterns in your relationships, emotions or behaviours that have developed over time. By gently bringing awareness to these patterns, we can begin making choices that feel healthier and more authentic.

 

Rather than talking about we felt during past events, we might explore how you experience them emotionally, physically and mentally right now. Role playing and creative exercises may be brought into the room, if helpful, to foster self-awareness. Such as the ‘Empty chair technique’, where different parts of self can be addressed and inner conflict explored, or an unresolved relationship dynamic can be focused on. There is also be a focus on taking responsibility for emotions, using ‘I’ statements to understand how you feel, rather than placing emphasis on other people making us feel a certain way.

 

 

Solution-Focused Therapy

 

Although it's important to understand our struggles, it's equally important to recognise our strengths. Solution-Focused Therapy helps us identify what is already working, build on existing resources, and focusing on the future you'd like to create. It understands that you already possess the skills and resources needed to make positive changes.

 

This doesn't mean ignoring problems or pretending everything is okay. Instead, we explore coping mechanisms, and look for manageable, realistic steps, that move you towards meaningful change. Often, even small shifts can build confidence and create momentum.

 

For example, if you've been feeling stuck with low mood, questions you may be asked are: "Can you remember a day/time that felt even slightly easier?” “What was different about this time?" And this can be explored together, which may help to uncover strengths and resources that are often already there, even if they are difficult to recognise at first.

 

 

Somatic Therapy

 

Our minds and bodies are deeply connected, and when we experience stress or trauma, the impact isn't only emotional or psychological, it can also show up within the body. You might notice tension, a racing heart, stomach discomfort, numbness, restlessness, or feeling constantly on edge without fully understanding why.

 

Somatic approaches help us gently notice these physical experiences and understand what they might be telling us.

 

This approach may include creative techniques, mindfulness, body scans, grounding techniques, or light breathing exercises, aiming to increase your awareness of bodily sensations. It can be useful in teaching you new ways to regulate the nervous system.

 

It's important to know that this doesn't involve physical touch from another. Instead, it's about becoming curious of the connection between your body and your emotional experiences. This work will also be at a pace that’s comfortable for you and it may be that working externally is safer than with internal experiences at first, and this is okay!

 

 

IFS and Parts Work Therapy

 

Have you ever noticed one part of you wanting to do something while another part holds you back? Perhaps one part wants to try something new, while another part worries about being judged. Maybe one part is highly self-critical, whilst another feels exhausted from trying so hard.

 

IFS categorises our inner parts into three main groups:

 

• Exiles: These are vulnerable, wounded parts, that may carry past trauma, fear, or shame. They are usually hidden away by the rest of the parts, as they may be too painful to access.
• Managers: These are protectors that try and keep your life in order and aim to prevent pain before it happens. Common examples include perfectionism, people-pleasing, workaholism.
• Firefighters: These are reactive protectors that often jump in to try and numb or distract you when things are overwhelming emotionally. They can look like addictive behaviours, rage, dissociation, overeating, or even endless ‘doom scrolling’.

 

I draw on ideas from Internal Family Systems (IFS) and Parts Work to help explore these different aspects of ourselves with curiosity and empathetic understanding, rather than criticism. Instead of seeing these different parts of ourselves as problematic, we can begin to understand that they often developed for a reason. Many protective parts have spent years trying to keep us safe, even if their strategies no longer serve us. Developing compassion for these different parts can be a powerful step towards healing.

 

 

CBT

 

Cognitive behavioural therapy (CBT) focuses on how your thoughts, beliefs and attitudes affect your feelings and behaviours. There will be an emphasis on identifying your thought patterns and challenging beliefs that are leading to your difficulties.

 

An example of how our thoughts can influence our behaviours and emotions...

 

'Your friend doesn’t text you back quickly':

 

Reaction	Harmful	Neutral
Thoughts	“They are avoiding me – they must not like me anymore.” “I must have done something wrong.” “Does anyone even like me?”	“They must be busy.” “They may not have seen my message or have time to reply just yet.”
Feelings	Sadness, anxiety, rejection, loneliness.	Absence of unpleasant feelings.
Behaviour	Avoidance of this person / or repeatedly texting them. Isolation from others. Engaging in unhelpful coping mechanisms.	Allowing the person to reply in their own time. Carrying on with your usual activities.

 

CBT can help people learn to replace unhelpful thought patterns with more realistic and less harmful thoughts, and gain a little more clarity and control over your thinking, and in turn, your behaviours and emotions.

 

In my approach, I may incorporate CBT-informed teachings and techniques when helpful. For example, we might explore patterns in thoughts, feelings and behaviours, notice unhelpful thinking habits, challenge whether a thought is the only possible perspective, or work together to develop practical strategies for managing anxiety, low mood, or stress.

 

 

What Does Trauma-Informed Mean?

 

You may have heard the term ‘trauma-informed’, but what does it actually mean?

 

Being trauma-informed means recognising that traumatic, difficult, or overwhelming experiences not only affect our emotions, but also our nervous system, relationships, beliefs about ourselves, and our sense of safety.

 

Rather than asking, "What is wrong with you?", trauma-informed therapy asks, "What has happened to you?" It also recognises that trauma responses are normal and protective reactions to abnormal experiences. It can help to bring some understanding and compassion towards your experiencing, that is ultimately trying to keep you safe (It just might not feel like that sometimes!)

 

A trauma-informed therapist will work with you collaboratively, respecting your pace, and prioritising your emotional safety. In sessions, we would explore your current trauma responses, your coping mechanisms, develop a deeper understanding of how trauma can impact the brain and body, and look at ways to calm the nervous system. My aim is always to create a space where you remain in control of your own journey.

 

Therapy Needs to Fit You

 

No two people are the same, and no two therapy journeys are the same either.

 

Some sessions may involve exploring emotions or past experiences. Others may focus on practical coping strategies, understanding your nervous system, working with different parts of yourself, or identifying meaningful steps towards change.

 

Ultimately, therapy isn't about fitting you into a particular approach. It's about finding what helps you feel understood, supported and empowered to move towards the life you want.

 

If you are considering therapy and would like to learn more about how I work, please get in touch, and I would be happy to answer any questions you may have. Finding the right therapist is an important step, and I hope this has helped make some of those unfamiliar therapy terms feel a little less daunting.

 

To note: This post is not exhaustive of the different therapeutic modalities, and there are more approaches than the ones I have listed. I have only included the approaches that I incorporate into sessions.

 

 

Mental health contacts:

NHS 111 (For mental health: Option 2) (UK)

Samaritans on 116 123 (UK)

Shout text support line: text SHOUT to 85258 (UK)