Understanding Different Therapy Approaches
If you’re considering therapy, you may come across lots of different models and acronyms, which can feel confusing or overwhelming. Below is a brief overview of some commonly used evidence-based therapies, what they focus on, and who they may be helpful for. At sámh psychology we work integratively, meaning we draw on more than one approach depending on your needs.
EMDR (Eye Movement Desensitisation and Reprocessing)
EMDR is a therapy designed to help people process traumatic or distressing experiences that continue to affect them in the present. It works by helping the brain reprocess memories that have become “stuck”, reducing their emotional intensity. This therapy is particularly helpful for people who experience post-traumatic stress, childhood trauma, medical trauma, distressing memories, and some forms of anxiety.
CBT (Cognitive Behavioural Therapy)
CBT focuses on the relationship between thoughts, feelings, physical sensations, and behaviours. It helps people notice unhelpful thinking patterns and behaviours, and develop more supportive ways of responding. This therapy is particularly helpful for people who experience anxiety, depression, panic, OCD, low mood or depression, low self-esteem, and present-focused difficulties.
CFT (Compassion Focused Therapy)
CFT helps people develop a kinder, more compassionate relationship with themselves, particularly if they experience high levels of shame, self-criticism, or feelings of not being “good enough”. It draws on neuroscience, attachment theory, and mindfulness. It is particularly helpful for people who experience chronic self-criticism, shame, depression, perfectionism, and difficulties rooted in early experiences.
ACT (Acceptance and Commitment Therapy)
ACT focuses on helping people live a meaningful life alongside difficult thoughts and feelings, rather than trying to get rid of them. It encourages psychological flexibility, values-based living, and acceptance of internal experiences. This therapy is particularly helpful for people who experience long-term health conditions, chronic stress, anxiety, depression or feeling stuck in life.
Narrative Exposure Therapy (NET)
NET is a structured trauma-focused therapy that helps people make sense of multiple or repeated traumatic experiences by placing them within the context of their life story. It supports integration of traumatic memories into a coherent narrative. This is particularly helpful for people who have experienced repeated or long-term trauma, refugee or asylum-related trauma.
Mindfulness-Based Cognitive Therapy (MBCT)
MBCT combines mindfulness practices with cognitive therapy principles. It helps people notice thoughts and feelings as passing experiences rather than facts, reducing the likelihood of becoming overwhelmed by them. This is particularly helpful for people with recurrent depression, anxiety, stress, rumination and feel overwhelmed by their emotions.
Narrative Therapy
Narrative therapy focuses on the stories we tell about ourselves and our lives. It helps people separate themselves from their problems and develop alternative, more empowering narratives. This is particularly helpful for people who are experiencing identity issues, trauma, life transitions, relationship difficulties, and people who feel defined by past experiences or diagnoses.
A note on therapy approaches
You don’t need to know which therapy is “right” for you before starting. At sámh psychology we tailor therapy by drawing on different approaches depending on your goals, experiences, and preferences. What matters most is feeling safe, understood, and supported in relation to your therapist.