Understand different types of therapy
There are various evidence-based approaches designed to meet different needs. This page introduces a few we use at Bossa Health, so you can get a sense of how they work and what to expect.
First things first. What is psychotherapy?
Psychotherapy is a type of talking therapy that helps people explore their thoughts, feelings, and behaviours in a safe and confidential space. It is delivered by trained professionals who support you over time to better understand yourself and your relationships with others. Rather than giving advice or telling you what to do, psychotherapists offer a non-judgemental space where you can reflect, process emotions, and work through challenges. The focus is on helping you find your own way forward — whether that means making changes or learning to cope with difficult experiences. There are different types of psychotherapy, and not every approach works for everyone. What matters most is finding a therapist and a way of working that feels right for you.
Cognitive Behavioural Therapy (CBT)
CBT is a structured, short-term approach that helps you understand how your thoughts, feelings, and behaviours are connected. Instead of focusing on the past, it looks at current challenges and offers practical strategies to manage them.
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Working with your therapist, you will learn to spot patterns of unhelpful thinking and explore new ways of responding to difficult situations. The goal is to break cycles that may be keeping you stuck and help you feel more in control.
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CBT is commonly used for conditions like depression, anxiety, stress, phobias, OCD, PTSD, eating disorders, and bipolar disorder. It can also support people managing long-term issues like insomnia, chronic pain, IBS, and substance use.
Eye Movement Desensitisation and Reprocessing (EMDR)
EMDR is a structured therapy developed to help people process distressing or traumatic experiences. It’s often used to treat post-traumatic stress disorder (PTSD), but it can also support healing from a range of difficult life events.
Rather than focusing on talking through every detail of a memory, EMDR uses specific eye movements or sounds while you recall certain moments. This process is believed to activate the brain’s natural ability to form new connections—similar to what happens during REM sleep—making painful memories feel less overwhelming over time.
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EMDR can be a helpful option if you’re looking to work through trauma without needing to explain every part of it in depth. It’s supported by research and has been shown to reduce symptoms effectively, sometimes more quickly than traditional approaches.
Humanistic therapy
Humanistic therapy includes several related approaches such as person-centred therapy, Gestalt, and existential therapy. Rather than focusing on diagnoses or past events, this approach supports you in exploring your thoughts, feelings, and behaviours in the present. It is led by you, and shaped around what you bring to each session.
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This therapy is used for a range of concerns, such as anxiety, depression, low self-esteem, relationship difficulties, and a search for meaning or purpose. It can also help those struggling with addiction, personality disorders, or emotional challenges.
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The humanistic approach encourages self-discovery, personal growth, and self-acceptance. It provides a supportive, non-judgemental space where your therapist offers empathy and genuine connection, helping you build confidence and find your own solutions for living more authentically and fully.
Integrative counselling
Integrative counselling is a flexible and personalised form of therapy that combines techniques from various therapeutic approaches to meet your unique needs and circumstances. Rather than relying on a single method, an integrative counsellor draws from a range of therapies — such as person-centred, psychodynamic, and cognitive behavioural therapy (CBT) — to tailor the support specifically for you.
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This approach acknowledges that every individual is different, and what works for one person might not work for another, so your therapy is shaped around you and what you bring to each session. Integrative counselling can support a wide range of issues including anxiety, depression, trauma, relationship challenges, addiction, low self-esteem, and grief. It can be effective for both short-term and long-term therapy, and is suitable for individuals, couples, families, or groups.
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In your sessions, you can expect a safe, non-judgemental environment where you are encouraged to actively engage in your healing and personal growth. Your therapist will offer empathy and understanding while maintaining professional boundaries, guiding you to develop greater self-awareness and make positive, lasting changes.
Interpersonal therapy (IPT)
Interpersonal therapy (IPT) is a structured, time-limited approach that focuses on how your relationships affect your mental health. It is often used to treat depression, anxiety, eating disorders, PTSD, and other conditions linked to grief, conflict, life transitions, or social isolation. The idea behind IPT is that improving how you relate to others can help reduce symptoms and support your recovery.
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In sessions, you and your therapist will explore patterns in your relationships and how these may be influencing your emotions. You will learn strategies to manage conflict, strengthen communication, and build more supportive connections. The therapist offers a safe, non-judgemental space to help you reflect and make sense of the challenges you are facing.
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IPT is collaborative and goal-focused. While progress may take time, the work you do in therapy is intended to help you feel more connected and better able to cope with what life brings.
Person-centred therapy
Person-centred therapy is based on the belief that people have the capacity for growth and change when they feel genuinely heard and accepted. In this approach, the therapist does not take charge of the session or position themselves as the expert. Instead, they focus on creating a space that is open, honest, and non-judgemental—allowing you to explore what matters most at your own pace.
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Rather than offering advice or directing the conversation, the therapist supports you in reflecting on your experiences. This can help build self-awareness, confidence, and trust in your own ability to make decisions.
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Person-centred therapy may be helpful if you are navigating anxiety, low mood, grief, self-esteem issues, or difficult life events. It encourages a deeper understanding of yourself and supports you in making changes in a way that feels right for you.
Internal Family Systems (IFS) Therapy
IFS views the mind as made up of different “parts” or sub-personalities, each carrying its own feelings and roles. Some parts hold pain or wounds, such as shame or anger, while others try to protect you by managing or controlling those painful parts. These parts often come into conflict with each other and with the core Self, which represents the calm, confident, and compassionate centre within every person.
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The aim of IFS therapy is to heal these wounded parts and restore harmony by changing how the parts interact. This allows the core Self to take the lead, bringing balance and inner peace. Through this process, you learn to free parts from extreme roles, rebuild trust in your core Self, and foster cooperation between your parts and Self, so they work together as a team.
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IFS can be helpful for people experiencing depression, anxiety, trauma, phobias, substance use issues, and some physical health conditions. However, it may not be suitable for individuals with severe mental illnesses involving psychosis or paranoia.
Mindfulness-based Cognitive Therapy (MBCT)
MBCT combines cognitive therapy with mindfulness practices like meditation and breathing exercises to help prevent relapse in depression. It teaches you to stay present and break free from negative thought patterns before they deepen.
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Originally developed from mindfulness-based stress reduction and cognitive therapy, MBCT is effective for depression, anxiety, bipolar disorder, addictions, and some chronic physical conditions.
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MBCT teaches meditation and mindfulness alongside how thoughts affect feelings. You will practice these skills daily and learn to accept difficult emotions without reacting automatically.
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This approach helps retrain your brain to respond with calmness and compassion. Studies show MBCT can be as effective as medication for preventing depression relapse.
Want to know which approach works best for you?
Sign up today, and our clinical team will match you with the professional best suited to your needs based on your mental health assessment.
You can then book a complimentary 15-minute consultation with your provider to explore how the therapy can support you and find the best fit.