Choosing therapy in the UK
Therapy approaches, plainly explained
CBT, EMDR, EFT, psychodynamic, systemic, integrative — the words can blur. Each approach has its own evidence base and its own fit. We’ve written each one as plainly as we can, including what NICE says and when it’s the right tool. The therapist matters more than the label, but the label tells you what they’re trained in.
Cognitive Behavioural Therapy (CBT)
NICE first-line for anxiety, depression, OCD, panic, PTSD
The most rigorously evidenced talking therapy in the world. Structured, time-limited, well-suited to anxiety, depression, OCD and panic. NHS Talking Therapies offers it; BABCP-accredited specialists are the gold standard for CBT in the UK.
EMDR
Eye Movement Desensitisation and Reprocessing — for trauma and PTSD
NICE recommends EMDR alongside trauma-focused CBT as first-line treatment for adult PTSD. Increasingly used for anxiety, phobias, and depression with traumatic roots. Look for therapists accredited by the EMDR UK & Ireland Association.
EFT (Emotionally Focused Therapy)
Sue Johnson's attachment-based therapy — particularly for couples
One of the strongest evidence bases in couples therapy: meta-analyses show 70-75% of distressed couples move into the non-distressed range after EFT. Also extends to individuals (EFIT). Look for ICEEFT-trained therapists.
Family therapy
Treats the family as the unit of change — AFT-registered therapists
When the difficulty lives in family relationships rather than one individual: parent-child issues, adolescent struggles, eating disorders (Maudsley FBT is NICE first-line for adolescent anorexia), step-family transitions.
Systemic therapy
Treats people in their relational and cultural context
The frame family therapy is built on, applied more broadly. Works with individuals, couples, families, organisations — anywhere a difficulty lives in patterns rather than one person. AFT-registered, master's-level training.
Integrative therapy
Trained in two or more modalities — CBT + psychodynamic, humanistic + relational, etc.
Most experienced therapists work integratively in practice. Integrative training formalises this — the therapist holds a coherent framework for using multiple approaches together. Particularly suited to multi-layered or chronic difficulties.
Adlerian therapy
Alfred Adler's Individual Psychology — holistic, social, lifestyle-focused
A small but coherent UK community of Adlerian-trained therapists. Holistic, encouragement-based, and oriented to private logic and lifestyle patterns. Particularly suited to long-running patterns and life-direction work.
Psychoanalysis & psychoanalytic therapy
Long-term, depth-oriented work on patterns, relationships, and the unconscious
Distinctive long-term outcome data: 'sleeper effects' show people continuing to improve after therapy ends. BPC-, BPS- or UKCP-registered. Multiple traditions: Freudian, Kleinian, Independent, Jungian, Lacanian, intersubjective.
Hypnotherapy
Strong evidence for IBS, phobias, smoking, sleep — honest about what it can and can't do
NICE-recommended for irritable bowel syndrome (gut-directed hypnotherapy). Strong evidence for phobias and smoking cessation. Modern UK practice usually combines hypnotherapy with CBT (cognitive hypnotherapy). GHR or NCH registered.
How to choose between approaches
The honest answer: for most people, the therapist matters more than the modality. Decades of psychotherapy outcome research show that the relationship between you and your therapist is the single biggest predictor of whether therapy works. That said, some approaches have stronger evidence for specific conditions, and a therapist trained in the right tool for what you’re working on is the ideal combination.
A rough guide:
- Anxiety, depression, OCD, panic, PTSD: CBT has the strongest evidence and is what NICE recommends first. More on CBT.
- Trauma and PTSD: EMDR alongside trauma-focused CBT — both NICE-recommended. More on EMDR.
- Couples and relationships: EFT (Sue Johnson) and the Gottman Method have the strongest evidence base for couples work. More on couples therapy.
- Long-term work on identity, meaning, relational patterns: psychodynamic and integrative approaches tend to do more here than short-term CBT.
- Burnout, stress, work-life patterns: CBT, ACT, mindfulness-based, and schema-focused approaches all fit. More on burnout therapy.
When you book a free 15-minute discovery call with a therapist on MatchyMatch, you can ask them directly: given what I’ve told you, is your approach the right fit? A good therapist will tell you if it isn’t — and may suggest someone better matched.
More approach pages coming
We’re writing pages on EFT, psychodynamic, systemic, integrative, family therapy, ACT, schema therapy, hypnotherapy, and others. In the meantime, our therapists list their training and approaches on their individual profiles.
Browse therapists by approachLooking for help with something specific?
We have dedicated pages for therapy by condition — anxiety, depression, burnout, couples, adult ADHD — plus free, validated screening tests if you’d rather start there.