Counselling Approaches- The approaches I use as a therapist

 Person Centred Approach (The most important)

If you’ve ever wished someone would just listen—really listen—to what you’re going through, without judgement or trying to fix you, that’s the heart of person-centred therapy. It’s not about being told what to do, or being analysed. It’s about being heard, seen, and accepted exactly as you are. How often do we get that?!

You get to just show up—as you are.There’s no pressure, no expectations to say the right thing or have it all figured out. You talk about whatever’s on your mind, and I’ll be right there with you. Listening. Holding space. Helping you feel safe enough to be real and talk about the things that are most important for you. 

That might sound too simple i know—but in a world where we’re constantly told to be “fine”, to be 'happy' or to 'keep it together', being in a space where you can just be... well... YOU, can make all the difference. Underneath the stress, the pressure, the expectations and the “shoulds”—you’re still there. In person therapy or online just helps you find your way back. And that can be life-changing.

I personally think this is the key to any therapy. Everyone needs that someone to just listen to your story and understand you. Not for someone to tell you how you 'should' be or that you're too much, too broken, too late. That we matter—just as we are.

Cognitive Behavioural Therapy

Ah yes... the famous CBT, widely used by the NHS. But what exactly is it? CBT is a type of talk therapy that looks at how your thoughts, feelings, and behaviours all link together. Sometimes, we can get stuck in negative thinking patterns without even realising it — and that can really drag down our mood or make anxiety worse. 

One thing I love about CBT is that it’s really hands-on — you get tools you can actually use in day-to-day life, not just during the therapy sessions. It's practical, flexible and collaborative. It helps you spot negative thinking habits, challenge them, and build healthier ways of thinking and responding. If that is what you are looking for CBT is perfect but it can be challenging and you have to be motivated. However, it isn't for everyone like every type of therapy; it can be surface level and very structured.

Acceptance and Commitment Therapy

ACT- Acceptance and Commitment Therapy... another favourite. ACT also looks at thoughts and emotions similar to CBT. However, offers a completely different approach... instead of trying to suppress or change uncomfortable feelings and thoughts, ACT encourages you to accept them and allow them to just be. We are always going to have thoughts and emotions (we are human) and the more we push them away or try to change them... the more they appear or stronger they become. So let's just give the difficult thoughts and feelings space. 

Acceptance and Commitment Therapy also places importance on Mindfulness, observing self, personal values, committed action and defusing thoughts. Which all come nicely together to create psychological flexibility (it can get confusing).

ACT is great for those that have tried CBT or don't want to fight/challenge/change their thoughts and emotions. Sometimes it isn’t about trying to get rid of uncomfortable thoughts and feelings or eliminating discomfort. Its how to accept that, be okay and still move forward. To be present, open and authentic.

Attachment Theory (Psychodynamic Approach)

Yes... another biggie! Super interesting and powerful approach, important with every client. Of course developed by British psychologist John Bowlby. Attachment Theory explores how early bonds with caregivers shape our emotional connections throughout life. These early experiences form "attachment styles"—patterns of how we relate to others. There are 4 main styles; secure, avoidant, anxious and disorganised.

Understanding your attachment style can shed light on your relationship patterns, communication styles, and emotional responses. It can also guide personal growth and improve how you connect with others. 

Important in the counselling room because I as the therapist have to be aware of my own attachment style and how this might interact with my clients attachment style. 

➡️ Link here to find out your own Attachment Style

Solution Focused Brief Therapy

This type of therapy is only useful in a few instances. If you are after quick solutions, future focusing and strength based. This is for you. Developed by Steve de Shazer and Insoo Kim Berg, it focuses on the present and future, leveraging clients' strengths and resources to achieve their goals. 

Lets keep it brief in fact... If you have specific goals, target or know exactly what you want to aim for SFBT is helpful and speedy. 

Other Important Techniques

Mindfulness-

Sometimes our minds are racing—caught up in the past or worrying about what’s next. Mindfulness brings us back to right now. In counselling, that can be really powerful. It helps clients notice what they’re feeling without getting overwhelmed. Instead of pushing emotions away, they learn to sit with them, gently and with curiosity. That’s often where real insight and change begin. It can really help clients stay grounded and present.

Creativity-

Sometimes talking just isn’t enough—and that’s totally okay. Creative counselling gives you other ways to express what’s going on, whether it’s through drawing, writing, or even using objects. It’s not about being “good” at art—it’s about exploring feelings in a way that feels right for you. 

Psychoeducation- 

Psychoeducation is all about learning how your mind works. In counselling, it helps you understand things like stress, anxiety, or trauma—what causes them and why they affect you. When you know the "why," it becomes easier to manage and overcome challenges. 

Maslow’s Hierarchy of Needs-

This helps us to understand the foundation of our feelings and behaviors. When we meet our basic needs first, we can move on to tackling bigger emotional challenges and work toward becoming the best version of ourselves. It’s all about building a solid foundation for lasting well-being.

Find out more a out Maslow's Hierarchy of Needs and what it looks like here. 

Quick Overview

Person-Centred Therapy: Offers a safe, non-judgmental space to be truly heard, understood and accepted for who you are. 

Cognitive Behavioural Therapy (CBT): Provides practical tools to help change and challenge negative thinking patterns and improve mental health.

Acceptance and Commitment Therapy (ACT): Teaches mindfulness and acceptance, allowing you to embrace your feelings and move forward with purpose.

Attachment Theory: Helps you understand how early relationships affect your emotional patterns and connections today.

Solution-Focused Brief Therapy (SFBT): Quick, solution-oriented therapy focused on your specific goals and strengths.

Mindfulness: Keeps you present and grounded, helping you manage emotions with calmness and clarity.

Creativity in Therapy: Provides alternative ways of expression, perfect when words aren’t enough.

Psychoeducation in Therapy: Helps you understand the “why” behind your thoughts, feelings, and behaviours, so you can manage them better.

Maslow’s Hierarchy of Needs: Prioritises fulfilling your basic needs first, creating a strong foundation for personal growth and emotional well-being.