Starting therapy can feel overwhelming, not just because of what you’re going through, but because there are so many different types of therapy out there. How do you know which one will actually help you?
You don’t need to be an expert in therapy styles to get started.
Think of it this way: some approaches focus on giving you practical tools you can use right away, while others take you deeper to understand the patterns and experiences that shaped you. Both can be helpful, and the right one depends on what you need most right now..
Short-term therapies aim to help you feel and function better as soon as possible. We focus on the problem in front of you, teach practical skills, and set clear goals.
Your therapist will help you understand your thinking patterns and how to best work with these to reduce anxiety, depression or other symptoms. They will also help you gain practical coping skills. Examples include supporting you to gradually change your life to give you greater satisfaction, learning breathing and relaxation skills, or perhaps managing insomnia or anger issues.
You’ll typically have 4–12 sessions, but it can be fewer or more depending on your needs.
Best for: Anxiety, stress, low mood, sleep problems, work pressure, and specific habits.
Common approaches:
These are longer-term therapies that look beneath the surface to understand how deep, lifelong patterns may be shaping your life now.
We explore your history, relationships, and recurring themes to uncover root causes.
Psychodynamic therapies can last months or sometimes longer, depending on your goals and complexity.
Best for: Long-standing patterns (e.g., repeated relationship issues), complex trauma, identity concerns, chronic emptiness, self-criticism.
Common features:
Many therapists combine elements of both behavioural and psychodynamic work, tailoring sessions to your unique needs.
You might start with short-term, solutions-focused strategies to stabilise day-to-day life (like managing panic, improving sleep, or reducing stress), and later shift into deeper exploration if you want to understand and change longer-term patterns.
This integrated approach means you don’t have to choose one or the other; you get a flexible style of therapy that adapts as your needs evolve.
The great news is that you don’t have to figure this out alone. We’ll help match you with a counsellor experienced in the approach that best fits your situation:
Our team of counsellors and psychologists are trained across multiple methods, so we can adapt therapy to suit you – not the other way around.
Contact us today, and we’ll help you take the first step toward the right support.
Richard
You can start by contacting a qualified professional through platforms like Associated Counsellors & Psychologists Sydney. If you’re not sure what type of therapy or counsellor you need, we can help match you with the right professional.
Not all. Some specialise in one method, while others are trained across multiple therapies. At Associated Counsellors & Psychologists Sydney, many of our associates use integrated approaches, tailoring sessions to suit your unique circumstances.
It depends on your needs and the type of therapy. Short-term behavioural therapies may last just a few sessions, while psychodynamic approaches often continue longer. Your therapist will discuss expectations with you early on.
Yes. Therapy is not one-size-fits-all. If a particular approach isn’t helping, your therapist can adjust the style or introduce new techniques. The most important thing is that therapy feels supportive and effective for you.
You don’t have to figure it out on your own. Your counsellor will talk with you about your goals and challenges, then recommend the approach that fits best. Some people start with short-term, practical tools; others benefit more from longer-term exploration. Many combine both.
An integrated approach blends techniques from different therapy styles, so you get the best of both worlds. For example, you may start with CBT to learn coping strategies for anxiety, then shift into psychodynamic work to explore deeper patterns behind that anxiety. Integrated therapy is flexible and adapts to your needs over time.
Psychodynamic therapy is less about quick fixes and more about long-term change. It explores your past, relationships, and unconscious patterns to uncover the root causes of difficulties. Sessions are ongoing, sometimes lasting months or longer, and are especially helpful for deep-seated issues such as trauma, chronic emptiness, repeated relationship struggles, or persistent self-criticism.
Short-term behavioural therapies aim to help you feel and function better quickly. They are structured, goal-oriented, and usually last between 4 –12 sessions. Examples include CBT, ACT, and solution-focused therapy. They work well for anxiety, stress, low mood, sleep problems, workplace stress, and specific habits.
The most common approaches fall into two broad categories:
Other popular approaches include mindfulness-based therapy, Acceptance and Commitment Therapy (ACT), solution-focused therapy, and integrated approaches that combine different methods.
A therapeutic approach is the framework or theory a counsellor uses to understand people and their challenges. You can think of it as the “lens” your therapist looks through when considering your situation. Different approaches focus on different aspects of human experience—some are very practical and solution-focused, while others dive deeper into emotions, past experiences, and patterns.