Which type of therapy is best for you?
Talking Therapies
Talking therapy relates to treatments that involve talking with a trained professional about your thoughts, feelings and behaviour. Talking therapy aims to provide you with a safe, non-judgmental space to discuss how you are feeling, make sense of your feelings, work out complex feelings or find ways of coping with them, recognise unhelpful patterns of thinking; and develop ways of trying to change them.
There are many types of talking therapy available through the NHS, such as:
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Counselling is a form of talking therapy, involving a trained therapist or counsellor who listens to you and helps you to navigate your emotions. It provides space to discuss your feelings, whilst encouraging you to try healthy coping mechanisms.
Counselling can be used as an umbrella term for other forms of talking therapies, however, counselling is also a form of stand-alone therapy. This therapy can be useful when you experience a difficult life event, such as a bereavement. The main difference between CBT and counselling is that CBT offers a more directive framework, with a therapist who guides you through the process, whilst challenging potentially negative or harmful thought patterns. Whereas, counselling refers to listening to you carefully and empathetically, finding reasons for the issues you may be experiencing and working through these.
How can I access counselling?
If you think you would benefit from counselling, contact your GP, who can refer you to a relevant specialist. Charities can also offer counselling, typically specialising in one area like bereavement.
You can find more information about accessing counselling through How to Find a Therapist
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CBT is a form of talking therapy that helps you change how you think or behave. This can help you work through and cope with issues you may be experiencing, by teaching you how to become your own therapist.
CBT is most commonly used for people with anxiety and depression, as it helps you to confront uncomfortable emotions and anxieties; this may be difficult at first, but with time you can overcome these feelings and come out stronger than before.
CBT treatments can be especially useful for addressing grief, as they provide a structured, supportive environment for you to begin to process these complex emotions. This can include identifying unhelpful thinking patterns, and developing new coping mechanisms to manage difficult emotions you might be experiencing, such as depression, guilt and anger.
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ACT focuses on accepting life events as they arise without expending effort to try to change or evaluate them. This type of therapy encourages you to move past your grief by mindfully embracing it, rather than trying to fight it. These methods develop skills similar to those mentioned below (e.g. in MBCT), using mindfulness exercises that encourage you to develop a compassionate relationship with difficult life events.
ACT encourages you to accept the uncomfortable thoughts and feelings that are a natural part of life. Whereas, CBT tackles grief by identifying and changing unhelpful thinking patterns and behaviours.
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IPT focuses on the role of our relationships in our mental health and wellbeing. IPT can be useful for coping with grief, helping you process your emotions, adjust to your life without your loved one, and find meaning in your life after a significant life event.
IPT provides the opportunity to focus on the psychological distress caused by the loss of a loved one, such as a parent. This type of therapy aims to help you re-establish your relationships after a significant life event, and work through the different phases of grief, allowing you to explore and understand your grief reaction, and learn how to communicate this with others to strengthen your social support network.
IPT focuses on the relationships you share with other people, whereas CBT focuses on changing thinking patterns. You might be offered IPT if you experience mild to moderate depression, and have not benefitted from CBT.
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EMDR is a newer form of psychotherapy that differs from traditional psychotherapy techniques. This technique focuses especially on distressing or traumatic events and helps you to process the trauma caused by the stressful event; reassociating or 'replacing' previous emotionally complex memories with a ‘stimulus’ outside the body, that allows you to form new associations in the brain, to help you adjust to the significant life event.
EMDR is different from traditional forms of talking therapy, as it is more trauma-focused, and can allow you to reprocess your trauma more healthily. However, EMDR is not for everyone, as it can heighten traumatic memories or previous negative emotions. It is important to consider whether you feel in a comfortable place in your grieving journey to engage in EMDR.
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MBCT is adapted from cognitive therapy, focusing on mindfulness, i.e. trying to remain in the present moment, whilst cultivating a non-judgemental attitude towards your emotions, which can include meditation and different breathing techniques.
Evidence has demonstrated that MBCT treatments can help significantly decrease grief, anxiety and depression, whilst increasing the state of mindfulness. If you are interested in finding out more about the research click here
What sets MBCT apart from CBT is that it encourages you to view your thoughts and emotions objectively without judgement, whilst acknowledging this experience in the present moment.
Grieving mindfully means being present and aware, whilst you accept the complex emotions associated with grief using self-compassion.
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Group therapy involves one or more therapists, typically treating five to fifteen people at a time. This type of therapy can be beneficial when discussing emotional trauma, anxiety and depression.
Group therapy groups tend to meet for 1-2 hours per week. These sessions are also typically cheaper than one-to-one therapy sessions. Some people only attend the group sessions, whereas others might attend individual and group therapy sessions.
One-to-one therapy sessions follow the traditional idea of therapy, providing you with a safe space to express and work through your feelings and emotions with a trained professional and learn new, healthy coping mechanisms to address your significant life event.
In a group therapy session, the therapist might ask questions, allowing you to share your experiences, which can help normalise the feelings you are experiencing, helping you along your grieving journey. Group therapy can provide an authentic, safe space for you to share your thoughts and feelings, allowing you to connect with others' lived experiences. Hearing these shared experiences can help you feel understood, and build your confidence after a significant life event, letting you know that you do not have to grieve alone.
It's Time offers Free group therapy, click here to find out more.
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Psychodynamic therapy allows you to address the more difficult aspects of grief. For example, if you have experienced an unresolved conflict or a dysfunctional relationship with the person you lost, this can complicate the grieving process. This type of therapy helps you to understand and process your grief by exploring deeper thoughts, emotions, and past experiences that can contribute to your feelings of loss.
One key difference between psychodynamic therapy and CBT is that psychodynamic therapy focuses on providing yourself with insights into your thoughts and emotions. CBT emphasises building skills to help encourage you to adapt your behaviours.
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Both in-person and online therapy (e.g. CBT) can be equally effective treatments (click here to find out more).
In-person therapy
Traditional in-person methods can offer more of an intuitive, personal touch that allows you to develop a stronger interpersonal connection with your therapist. In-person therapy offers more immediate feedback and can be more suitable for severe mental health conditions.
Online therapy
Online sessions can be a good option if you live in more remote locations (i.e. travel long distances to attend therapy) or have additional accessibility needs. Some therapists also offer home visits, so you can have therapy from the comfort of your own home. Online sessions can also remove some of the awkwardness from the in-person encounter if you feel uncomfortable in those kinds of situations. Online therapy tends to be cheaper, more flexible, and convenient for your schedule.
However, sometimes body language can be harder to read over platforms like Zoom and an unstable internet connection may get in the way of having meaningful therapy sessions. So, if you choose online sessions, ensure you have a good quality internet connection to get the most out of your therapy.
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Person-centred therapy aims to help people self-actualise, allowing you to do most of the talking while the therapist listens. This type of therapy will allow you to guide the session, with the therapist providing a safe, non-judgemental space to discuss your feelings.
Person-centred therapy allows you to develop an authentic understanding of your experiences with grief and enables you to understand your experience in a meaningful way.
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Integrative therapy uses multiple techniques from different therapeutic approaches to address the unique issue that you are experiencing. These therapy sessions are tailored to you by the therapist, allowing you to have a specific and individualised therapeutic experience, which can be adapted depending on what you are going through. Integrative therapy can be useful for shorter or longer-term issues such as bereavement and trauma.
