Taking A “What Type Of Therapy Do I Need?” Quiz (UK)
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The UK has seen a significant rise in the popularity of talk therapy for mental health in recent years. According to the most recent Public Perceptions Survey by the British Association of Counsellors and Psychotherapists (BACP), approximately 30% of adults in the UK sought therapy or counselling over the past 12 months. While more and more people are interested in seeking mental health services, deciding what type of therapy might be best for an individual’s unique situation can be confusing. Here, we’ll discuss a few common therapy types as well as online quizzes that may help you determine therapy options to explore.
What’s in a “What type of therapy do I need” quiz (UK)?
A therapy quiz may ask about your emotional tendencies and preferences for problem-solving. Some therapy quizzes may also ask about any pre-existing mental illnesses, such as mood disorders or post-traumatic stress disorder (PTSD). Some ask about medical conditions and chronic pain too. These can often affect a person’s mental health, so individuals who experience such conditions may benefit most from specific types of therapy.
Where can I find a quiz that matches people with various types of therapy?
Several organizations offer online quizzes that may orient people toward appropriate types of therapy for their circumstances. One such quiz can be found through Therapy Finders, which also offers information about various therapy types. This organization provides a brief quiz with multiple-choice questions that ask about how the person prefers to express themselves and how they tend to approach challenges in life.
Another quiz that may help people identify some suitable options for therapy approaches can be found on ProProfs.com. Users can answer a series of 10 questions about emotion regulation, mental health diagnoses, behavioral challenges, functioning in daily life, and other topics. These results may help guide individuals toward a type of therapy that might be a good match for their personality and mental health needs.
Cognitive behavioral therapy (CBT) for mental health
CBT is one of the most extensively studied and widely practiced forms of therapy today and a common result of “What type of therapy do I need?” quizzes. It focuses on helping clients learn how to identify and replace inaccurate or negative thoughts. This process may, in turn, help them shift negative emotions, which may lead to more desirable behaviors over time too. CBT is used to treat a wide variety of mental health challenges, from depression and stress to low self-esteem and social anxiety.
Acceptance and commitment therapy (ACT)
Acceptance and commitment therapy typically focuses on helping people accept their thoughts and emotions as valid responses to various situations. Rather than judging those thoughts and emotions, individuals can learn to recognize them and use this self-awareness to make decisions that are in line with their values. ACT is commonly used to treat substance use disorder as well as obsessive-compulsive disorder (OCD) and anxiety, among others.
Psychodynamic therapy
Psychodynamic therapy comes from the psychoanalytic field, which focuses on the role of unconscious processes in the human experience. According to the British Association of Counselling and Psychotherapy, psychodynamic therapy may help with depression, anxiety, addiction, and eating disorders. A therapist might use this modality to help individuals see how their unconscious mind and past experiences can shape their current feelings and behaviors.
Humanistic therapy
Humanistic therapy is a broad term that encompasses several modalities, including existential therapy, person-centered therapy, Gestalt therapy, and solution-focused therapy. Humanistic therapy tends to be a client-led form of care, and the therapist often helps the client through a process of self-exploration and personal growth as they discover their own answers to any challenges they’re facing. This modality is often used to treat anxiety and personality disorders, among other challenges.
Finding a therapist for the type of therapy you need
If you’d like to pursue a specific or specialized form of therapy, you may be able to find an independent therapist nearby who practices that modality by searching therapist websites for the types of therapy they tend to practice. Or, it may be easier to search an online therapist directory and filter by therapy type or mental health conditions that therapists treat. You can also look for a therapist who aligns with your needs and preferences in other ways—such as someone who has experience working with LGBTQIA+ individuals or trauma survivors—and arrange a consultation to hear about the types of therapy they specialize in.
Or, if you choose to seek free talk therapy through the NHS, you can receive a recommendation on what type of therapy could be helpful for you based on your situation. When you self-refer to talking therapies through the NHS, a practitioner will contact you to ask questions about your needs and symptoms, and a provider who practices a recommended form of therapy will then contact you.
Online therapy for mental health
Another way to get help in finding the right type of therapy for you is to go through an online platform. For example, BetterHelp has a network of more than 5,000 therapists and counsellors in the UK. When you sign up for the service, you can get matched with a therapist according to your needs and preferences as outlined in a brief questionnaire. Online therapy also allows you to choose how you’d like to communicate with your therapist, whether by audio, video, live chat, or a combination of these methods.
Over the last 15 years, numerous studies have suggested the effectiveness of online therapy for addressing a variety of conditions. In one systematic review and meta-analysis, for example, researchers suggest that online cognitive behavioral therapy can often be effective for addressing a number of disorders, including social anxiety, panic disorder, depression, bipolar disorder, substance use disorder, and obsessive-compulsive disorder (OCD), among others.
Takeaway
Frequently asked questions
Can a “What type of therapy do I need?” quiz (UK) really help?
In some cases, an online quiz may help orient you toward a type of therapy that matches what you’re experiencing. However, keep in mind that therapists may use several types of therapy to treat a specific mental health condition or concern. They may also choose a different therapy approach from what a quiz recommends, depending on what they believe would be right for you personally.
What type of therapy is best for anxiety?
Cognitive behavioral therapy (CBT) tends to be the most common type of therapy for anxiety, though many different modalities may be helpful. CBT may help a person learn to challenge inaccurate thoughts about themselves and engage in a process of self-discovery that may lead to some relief from anxiety. Or, if a person experiences social anxiety disorder, a therapist may use exposure therapy to safely help them overcome their fear of various social situations and other forms of therapy to help them build up their social skills.
How does dialectical behavior therapy help with mental health?
Dialectical behavior therapy (DBT) is a type of CBT that can often help people who experience intense emotions. In particular, DBT may help people living with borderline personality disorder who may experience emotional challenges that cause relationship issues in their friendships and family life.
Can you request a specific type of therapy?
You can usually request a specific type of therapy from a professional counsellor. However, the counsellor might recommend a different therapeutic approach if they believe that it better matches what you’re experiencing.
What does cognitive behavioral therapy (CBT) help with?
CBT can often help treat a variety of mental disorders or related challenges, including depression, anxiety, panic attacks, health anxiety, schizophrenia, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and others. However, a professional therapist may recommend other treatments for these conditions depending on the needs of each person.
What types of therapy does a therapist use for trauma?
The American Psychological Association (APA) strongly recommends four types of therapy for traumatic memories related to PTSD: CBT, cognitive processing therapy, cognitive therapy, and prolonged exposure. The APA conditionally recommends brief eclectic therapy, eye movement desensitization and reprocessing therapy (EMDR), and narrative exposure therapy.
Do I need counseling or therapy?
Counseling and therapy can often provide a similar safe space, giving clients support with various aspects of life and mental well-being. However, although both can be a supportive space, counseling is often considered a shorter-term option, whereas therapy is often long-term and works on healing different aspects of a person’s mental health, such as traumatic memories, emotional regulation difficulties, or finding the root cause of a mental health symptom. Still, both therapists and counselors have learned to support clients with mental health and evidence-based therapy techniques, so therapy is often used as an umbrella term for both therapy and counseling sessions.
How much should you pay for therapy in the UK?
How much a client might pay for therapy can depend on the modality they pick and the method of receiving support. Some therapies in the UK are free through the NHS or charities. Other therapies can be accessed for a low cost through sliding-scale options or online platforms. In some cases, therapists may charge less for a consultation or the first session to ensure they’re a proper fit for the client.
What is the most recommended therapy?
One of the most highly recommended forms of therapy for many clients is cognitive-behavioural therapy (CBT), a modality focused on challenging negative thought patterns and their connection with behaviors. In CBT, clients might learn to practice mindfulness, interpersonal skills, self-reflection, and restructuring thought patterns. Clients can also reflect on childhood experiences, try motivation exercises, and get a sense of understanding for themselves and their lives.
What is the difference between counseling and therapy?
Counseling tends to be more short-term and may not always go into depth on a specific symptom or mental illness. Therapy is often used as a long-term treatment for mental illness or long-term challenges, such as trauma. Counseling can often involve sessions on topics like career, making big decisions, or resolving a temporary conflict.
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