CBT, person-centred, psychodynamic: the main types of therapy
Plain, practical descriptions of CBT, person-centred and psychodynamic approaches so you can see which might suit you.
If you are thinking about starting therapy, it helps to recognise how different approaches shape what happens in the room and online. Below are short, practical descriptions of three common approaches - cognitive behavioural therapy, person-centred therapy and psychodynamic therapy - written so you can tell which sounds like what you want.
If you are feeling distressed or under strain, that is understandable. This is not advice or diagnosis; a clinician who is actually talking to you is the person who can say. If you are in immediate danger, call 999. If you need someone to talk to now, Samaritans are available on 116 123.
A brief map of what therapy types do
Therapy approaches differ in what they focus on, how structured sessions are, and the therapist's role. Some are short-term and goal-focused. Others go at a slower pace and explore patterns that have shaped your life. None is labelled "best" for everyone; each can be more or less useful depending on what matters to you and how you like to work.
When you read the descriptions below, notice whether the emphasis is on skills and tasks, on your immediate experience, or on history and meaning. That can help you choose the style you want to try. For a fuller list of approaches, see /therapy-types/. For more detail on cognitive behavioural work, see /therapy-types/cbt/.
Cognitive behavioural therapy - what a typical session looks like
In cognitive behavioural therapy, sessions tend to be structured and practical. You and the therapist agree on what to focus on and set clear goals. Sessions often involve reviewing progress, trying out strategies in the session, and assigning tasks to use between sessions.
The therapist usually takes an active role. They help you notice patterns in thoughts, feelings and behaviour, and offer techniques to test and change unhelpful patterns. Common techniques include breaking problems into smaller parts, experimenting with new behaviours, and learning ways to manage stress or worry.
In practice you can expect to discuss what happens in your life right now, try short exercises together, and plan small steps to try between meetings. Some people like the practical, skills-based feel because it gives tasks you can use outside sessions. Others find the structure too focused on present problems and prefer more open-ended work.
Person-centred therapy - how it feels and what you do
Person-centred therapy places the emphasis squarely on your experience in the moment. The therapist offers warm, non-directive presence and mirrors what you say so you can explore your feelings and choices at your own pace. There is little formal homework or technique work unless you want it.
Sessions are often conversational. The therapist listens closely for what matters to you and reflects that back rather than telling you what to do. This creates space to discover your own priorities and make sense of your experience with support rather than instruction.
People who choose this approach often want a relationship that feels accepting and non-judgemental, and time to explore emotions that have not been discussed before. If you prefer to lead the agenda and find understanding through talk rather than tasks, person-centred work may suit you.
Psychodynamic therapy - focus, pace and the role of history
Psychodynamic therapy attends to the meanings and patterns that link your current feelings and relationships to earlier experiences. The pace is often slower and more exploratory. Conversations may return to themes that keep coming up in your life or relationship with the therapist.
The therapist helps you notice repeated patterns, unconscious assumptions, and emotional responses that may feel automatic. This can include exploring how you relate to others and how past experiences influence present choices. Sessions give time to reflect and to name feelings that may have been difficult to recognise.
This approach can feel more interpretive. The therapist may reflect on connections you have not made yet, gently pointing out patterns and inviting you to consider them. Some people value this depth and continuity; others prefer something more pragmatic or present-focused.
How to match approach to what you want from therapy
Think about what you want from sessions. Do you want practical techniques to use between meetings, or do you want a space to explore feelings and meaning? Do you prefer a therapist who directs the work, or one who trusts you to lead? There is no single correct answer.
Ask potential therapists about what actually happens in sessions. You can ask whether they work in a structured way, whether they offer tasks between sessions, and how they describe the therapeutic relationship. Also ask about their training and professional membership - for example being a member of BACP, UKCP, or registered with HCPC - so you understand their background. The directory has a page listing different approaches at /therapy-types/ and a detailed page on CBT at /therapy-types/cbt/.
What to expect in your first few sessions
Initial sessions are usually about getting to know you and agreeing how to work together. The therapist will ask about what has brought you to therapy, what you hope to change, and practical arrangements such as frequency and fees. You should have space to ask questions about the therapist's approach and experience.
If you feel unsettled or anxious before the first session, that is common. You can say so at the start and the therapist will usually take time to settle the meeting and explain what happens next. If you are unsure which approach to try, you can say that too - many therapists describe their style and can adapt within limits.
Practical points and next steps
You are entitled to ask about a therapist's training and membership of professional bodies, such as BACP, UKCP or HCPC. You can also ask whether they have experience of the kinds of issues you want to discuss. If the therapist offers online sessions, use a private space where you feel comfortable to speak freely.
If you are in urgent crisis, call 999 or Samaritans on 116 123. This piece is not advice or diagnosis; a clinician who is actually talking to you is the person who can say. If you want to read more about different therapy types, see /therapy-types/. If you are specifically interested in cognitive behavioural approaches, see /therapy-types/cbt/ to learn more about how those sessions are organised.
This is general reading, not medical advice, and it cannot tell you what you are experiencing. It was written for this site and has not been reviewed by a clinician. Anything that sounds like it applies to you is worth raising with your GP or a therapist.