Psychodynamic therapy is great for people who like to think deeply about their experiences and are happy to remain in therapy for a few months, even a year or so. It offers a very in depth way of working and can really help those who want to explore their relationship to themselves and others in depth. Today, almost all therapies are person-centered, in the sense that they place the individual accessing therapy at the core of the therapeutic goals and methods.
However, person-centered therapy, as conceived by Carl Rogers, goes beyond these general principles, being entirely non-directive. In the s, this was an entirely new way of working, and remains unusual to this day. According to person-centered therapy, every individual has the solutions to their own problem. In short, you are the expert of your own life. The role of the therapist, then, is to enable the client to trust their ability to make decisions and reach understandings about difficult situations.
Person-centered therapists offer unconditional positive regard as the cornerstone of their approach: they believe that everyone is inherently good, and regardless of what you disclose, they will meet you with acceptance and compassion. Like psychodynamic psychotherapy, person-centered therapy sessions offer a space to talk about whatever you choose. The difference is that a person-centered therapist will not offer interpretations of your difficulties, and may disclose some of their own experiences if they feel it to be helpful.
In its purest form, person-centered therapy is not time-limited: the number of sessions offered will be tailored to the individual need of the client. In reality, however, there may be time constraints if you are accessing a particularly busy service. To put the client completely at the centre of sessions, they are almost always offered on a one-to-one, face-to-face basis. The pros of this approach is perhaps the quality of the relationship you will have with the therapist or counsellor.
However, for some, the lack of direction the therapist offers you and the fact that you are in control of the sessions, can be frustrating. If you are looking for someone to tell you the answers, this might not be the right type of therapy for you. Mindfulness has risen in popularity over recent years, with advocates such as Ruby Wax and Oprah Winfrey. However, it stems from a very ancient Eastern tradition of meditation. In essence, mindfulness training is about developing awareness of internal experiences, and learning to greet them with curiosity and kindness.
Often, we respond to situations automatically. Mindfulness asks us to consider whether our automatic response is helpful in each unique situation in which it occurs. In this way, it is possible to challenge well-established habits, and cultivate more helpful ones.
By re-training our attention we can decide when it is an appropriate time to engage with feelings of anger, worry or sorrow, and when those feelings are unhelpful: it is all about taking back control. Mindfulness is about developing a new attitude to thinking, and it can be challenging to begin with. It takes time and patience to train our brains to think about things differently, which is why most mindfulness therapists will ask you to practice meditating in-between sessions; ideally 30 minutes per day.
Your therapist will help you to understand how to go about this, but if you feel that you will be unable to commit to your own practice regularly then you may wish to consider an alternative therapeutic approach. With guided self-help you work through a CBT-based workbook or computer course with the support of a therapist.
Guided self-help aims to give you helpful tools and techniques that you can carry on using after the course has finished. See some more self-help therapies. Counselling is a talking therapy where you talk in confidence to a counsellor.
They help you find ways to deal with difficulties in your life. Read more about counselling. Counselling for depression has been specially developed to help people understand the underlying causes of their depression. It's usually offered to people who have mild to moderate depression and have already tried other therapies, such as guided self-help.
Behavioural activation is a talking therapy that aims to help people with depression take simple, practical steps towards enjoying life again. It may be offered one-to-one or in a group with regular meetings or phone calls with a therapist. You'll also learn problem-solving skills to help you tackle problems that are affecting your mood.
IPT is a talking treatment that helps people with depression identify and address problems in their relationships with family, partners and friends. Therapy can be difficult, regardless of the approach you choose. You might feel uncomfortable or nervous about discussing mental health symptoms and personal thoughts with a stranger. This often gets easier with time. Most list the types of therapy they offer. Keep trying until you find someone who feels right to you.
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