A very common question I see being asked is “Anyone recommend a therapist?”
Just because a therapy or a therapist works for one person, doesn’t necessarily mean it will work for others. I have put together this guide to help people make a better choice for what therapies are out there and ones that sits right for them.
1. Cognitive Behavioral Therapy (CBT)
How it Works: CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected. The therapy helps individuals identify and change negative or unhelpful thought patterns and behaviors. Example: If someone has social anxiety, CBT might help them identify distorted thoughts about social situations (e.g., “Everyone will judge me”) and challenge these thoughts with more realistic perspectives, leading to less anxiety and improved social interactions.
Sessions and Duration: Typically 6-20 sessions, depending on the issue’s severity. Average Cost: £50 – £120 per session. Total Cost: £300 – £2,400 for 6-20 sessions.
2. Person-Centered Therapy (PCT)
How it Works: PCT, also known as Rogerian therapy, is based on the belief that individuals have the capacity for self-healing. The therapist provides a supportive, non-judgmental environment, allowing the person to explore their feelings and develop self-awareness and self-acceptance. Example: Someone struggling with self-esteem issues might find that expressing their feelings in a supportive, understanding environment helps them recognize their own value and begin to overcome negative self-beliefs.
Sessions and Duration: Typically 6-24 sessions, depending on the person’s needs. Average Cost: £45 – £90 per session. Total Cost: £270 – £2,160 for 6-24 sessions.
3. Psychodynamic Therapy
How it Works: Psychodynamic therapy is based on the idea that unconscious thoughts and past experiences influence present behavior. The therapist helps the person understand how early life experiences, unresolved conflicts, and unconscious patterns affect their current behavior. Example: Someone with relationship difficulties might explore childhood experiences or past relationships that contribute to their current behaviors or fears of intimacy, leading to greater self-awareness and improved relationships.
Sessions and Duration: Typically 12-40 sessions, sometimes longer for deeper issues. Average Cost: £50 – £120 per session. Total Cost: £600 – £4,800 for 12-40 sessions.
4. Interpersonal Therapy (IPT)
How it Works: IPT focuses on improving interpersonal relationships and communication. It helps individuals recognize how their relationships with others impact their mental health and provides strategies for improving these relationships. Example: A person who has recently gone through a divorce may use IPT to address issues like grief, role transitions, and social support, helping them navigate the emotional challenges of this life change.
Sessions and Duration: Typically 12-16 sessions. Average Cost: £60 – £100 per session. Total Cost: £720 – £1,600 for 12-16 sessions.
5. Dialectical Behavior Therapy (DBT)
How it Works: DBT is a form of CBT that focuses on managing intense emotions and improving interpersonal effectiveness. It teaches skills like mindfulness, emotional regulation, distress tolerance, and interpersonal skills. Example: Someone with borderline personality disorder might use DBT to manage extreme emotional swings and improve relationships by learning how to tolerate distress and communicate effectively.
Sessions and Duration: Typically 24-30 sessions, with individual therapy and group therapy sessions. Average Cost: £70 – £150 per session (individual therapy). Total Cost: £1,680 – £4,500 for 24-30 sessions.
6. Acceptance and Commitment Therapy (ACT)
How it Works: ACT encourages individuals to accept their thoughts and feelings rather than fighting them. The therapy focuses on mindfulness, values clarification, and commitment to actions aligned with one’s values. Example: Someone experiencing chronic pain might use ACT to accept the pain as part of their life and focus on living a meaningful life despite it, rather than struggling against it.
Sessions and Duration: Typically 6-16 sessions. Average Cost: £50 – £100 per session. Total Cost: £300 – £1,600 for 6-16 sessions.
7. Solution-Focused Brief Therapy (SFBT)
How it Works: SFBT focuses on finding solutions in the present and future rather than delving into the past. It’s a short-term therapy that emphasizes the person’s strengths and resources. Example: A person feeling overwhelmed at work might use SFBT to identify small, achievable steps they can take to reduce their workload or improve their work-life balance, without getting bogged down by the stressors themselves.
Sessions and Duration: Typically 6-10 sessions. Average Cost: £50 – £95 per session. Total Cost: £300 – £950 for 6-10 sessions.
8. Family Therapy
How it Works: Family therapy involves working with family members to improve communication, resolve conflicts, and address issues affecting the family dynamic. The therapist helps families identify patterns of behavior that contribute to problems. Example: A teenager struggling with behavioral issues might work with their family to improve communication, resolve conflicts with parents, and develop healthier family dynamics.
Sessions and Duration: Typically 6-20 sessions. Average Cost: £60 – £130 per session. Total Cost: £360 – £2,600 for 6-20 sessions.
9. Mindfulness-Based Cognitive Therapy (MBCT)
How it Works: MBCT combines mindfulness meditation and cognitive therapy to help people break the cycle of depression and anxiety. It encourages being present in the moment and developing a non-judgmental awareness of thoughts and feelings. Example: Someone with recurring depression might use MBCT to recognize negative thought patterns early on and learn to respond to them with mindfulness techniques, reducing the risk of relapse.
Sessions and Duration: Typically 8 weekly sessions, with some courses offering a follow-up group. Average Cost: £50 – £100 per session. Total Cost: £400 – £800 for 8 sessions.
10. Eye Movement Desensitization and Reprocessing (EMDR)
How it Works: EMDR is primarily used for trauma and post-traumatic stress disorder (PTSD). It involves processing distressing memories through guided eye movements or other forms of bilateral stimulation. Example: A person who has experienced a traumatic event might use EMDR to process their memories of the event in a way that reduces the emotional charge, allowing them to heal and move forward.
Sessions and Duration: Typically 6-12 sessions, depending on trauma complexity. Average Cost: £70 – £150 per session. Total Cost: £420 – £1,800 for 6-12 sessions.
11. Gestalt Therapy
How it Works: Gestalt therapy focuses on helping individuals become aware of their present thoughts, feelings, and behaviors in the context of their environment. It emphasizes personal responsibility and the therapeutic relationship as a tool for growth. Example: A person feeling disconnected or detached might use Gestalt therapy to explore how they relate to others in the present moment, fostering a deeper understanding of themselves and their relationships.
Sessions and Duration: Typically 12-20 sessions. Average Cost: £50 – £100 per session. Total Cost: £600 – £2,000 for 12-20 sessions.
12. Narrative Therapy
How it Works: Narrative therapy views problems as separate from the person and helps individuals reframe and rewrite the stories they tell about themselves. It focuses on exploring and challenging the narratives people have about their identities. Example: Someone struggling with a negative self-image might work with a therapist to change the narrative they have about their past failures and instead create a new story of personal growth and strength.
Sessions and Duration: Typically 6-20 sessions. Average Cost: £50 – £100 per session. Total Cost: £300 – £2,000 for 6-20 sessions.
13. Transactional Analysis (TA)
How it Works: TA focuses on the interactions (transactions) between individuals and how these relate to their psychological state. It examines how people communicate with others based on three roles: Parent, Adult, and Child. Example: A person experiencing difficulties in relationships might use TA to identify and change unhelpful communication patterns (e.g., speaking from a “Child” role in conflicts) to improve their interpersonal dynamics.
Sessions and Duration: Typically 12-20 sessions. Average Cost: £60 – £120 per session. Total Cost: £720 – £2,400 for 12-20 sessions.
14. Compassion-Focused Therapy (CFT)
How it Works: CFT combines cognitive behavioral techniques with practices that foster self-compassion and empathy. It aims to help individuals who struggle with shame, self-criticism, or low self-esteem by building self-kindness and understanding. Example: Someone with a history of trauma might use CFT to overcome feelings of shame and self-blame, learning to treat themselves with more care and understanding.
Sessions and Duration: Typically 12-20 sessions. Average Cost: £50 – £100 per session. Total Cost: £600 – £2,000 for 12-20 sessions.
15. Art Therapy
How it Works: Art therapy uses creative processes like drawing, painting, or sculpture to help individuals express and explore their emotions. The therapist guides the individual in interpreting the artwork to uncover deeper emotional insights. Example: A person who has difficulty expressing emotions verbally might use art therapy to create visual representations of their feelings, which can provide a powerful way to explore and process complex emotions.
Sessions and Duration: Typically 12-20 sessions. Average Cost: £50 – £100 per session. Total Cost: £600 – £2,000 for 12-20 sessions.
16. Solution-Focused Hypnotherapy
How it Works: Solution-focused hypnotherapy combines hypnosis with solution-focused therapy techniques. It focuses on helping individuals identify their desired outcomes and harness the power of their subconscious mind to find solutions to their problems. During hypnosis, the person is guided into a relaxed state where they are more open to positive suggestions and able to focus on solutions rather than the problem itself. Example: A person struggling with anxiety might use solution-focused hypnotherapy to access their inner resources, visualize calm and confident responses to stressful situations, and work toward overcoming anxiety through the power of focused positive thinking and suggestion.
Sessions and Duration: Typically 6-12 sessions. Average Cost: £60 – £120 per session. Total Cost: £360 – £1,440 for 6-12 sessions.
17. Human Givens Therapy
How it Works: Human Givens therapy is based on the idea that mental health problems arise when an individual’s basic emotional and psychological needs are unmet. These needs include things like security, control, achievement, and connection. The therapy focuses on identifying what needs are not being fulfilled and working to meet those needs through practical, short-term interventions. It also emphasizes the importance of the brain’s innate abilities to cope with stress and challenges. Example: A person who is feeling depressed due to a lack of social connection might use Human Givens therapy to address this unmet need by developing healthy social relationships and fostering a sense of belonging, while also working on overcoming feelings of hopelessness.
Sessions and Duration: Typically 6-12 sessions, often in a short timeframe. Average Cost: £50 – £100 per session. Total Cost: £300 – £1,200 for 6-12 sessions.
18. Music Therapy
How it Works: Music therapy uses music, either through listening or creating, to address emotional, psychological, and social needs. A trained music therapist works with individuals or groups to use music as a medium for expression, communication, and healing. Techniques can include improvisation, songwriting, or guided listening, all designed to facilitate emotional release, reduce anxiety, and promote relaxation or self-expression. Example: Someone with post-traumatic stress disorder (PTSD) might use music therapy to express emotions they find difficult to verbalize. Listening to or creating music might help them process their trauma, reduce anxiety, and improve mood through the therapeutic properties of sound and rhythm.
Sessions and Duration: Typically 6-20 sessions, depending on the individual’s needs. Average Cost: £50 – £100 per session. Total Cost: £300 – £2,000 for 6-20 sessions.
Summary of Total Costs:
- Low Estimate (6 sessions): £300 – £360
- High Estimate (40 sessions): £4,800 – £4,800
The total cost of therapy will vary depending on the type of therapy, the number of sessions, and the cost per session, but the range will usually fall between £300 to £4,800 for a full course of therapy.
The cost of therapy is often reflected in the therapist’s experience. The amount of CPD and supervision they have to undertake each year. The cost of rooms, insurance and membership to the various government backed agencies. When looking for the right therapist please consider with working with one specialising in the area you need, not necessarily the nearest or lowest cost.
These estimates should help you get a sense of the financial commitment involved, although individual costs may vary, especially if you’re accessing therapy through the NHS or a lower-cost service.
Also see: Anxiety UK