What is talking therapy? A simple guide to how it works

Life can feel overwhelming sometimes. Stress builds up, your emotions get tangled, and challenges start to feel too heavy to carry alone.

Talking therapy can help.

It offers a supportive place for you to speak openly, explore your thoughts, and learn healthier ways to cope.

But what is talking therapy – and how does it work?

What is talking therapy?

Talking therapy (also referred to as psychotherapy, counselling or simply therapy) is a type of treatment used to tackle many different mental health problems.

It involves speaking with a trained mental health professional about what’s on your mind; your thoughts, feelings and behaviours.

Although it is a structured process, it creates a safe, confidential place where you can express your feelings, understand your experiences, and develop strategies to help you improve your emotional well-being.

At its core, talking therapy is about having a conversation with purpose. You’ll be guided by your counsellor, whose role is to support you, ask questions, challenge you, and help you grow.

How does talking therapy work?

Talking therapy usually takes place in regular sessions, which could be weekly or fortnightly, depending on your needs. They typically last around 50 minutes to an hour, but again, this will depend on your needs.

During these sessions, you and your therapist may explore topics such as:

• • What you’re feeling and why you feel that way

• • Any patterns in your behaviour or relationships

• • Your past experiences and how they are influencing your present

• • How you respond to stress and other negative emotions

• • Your goals, values and hopes for the future

Your counsellor won’t tell you what to do or how you should be feeling. Instead, they are there to listen, guide you, and help you understand yourself better. This can allow you to see new perspectives and find your own solutions and coping mechanisms. 

Is talking therapy done in person? 

When you think about talking therapy, you might be picturing a stuffy office with a chaise lounge and images from the Rorschach test hanging on the walls, as it is so often portrayed in the movies.

But the reality is, modern therapy is not exclusively done in person. While it can be done face-to-face in an office, it can also be done over the phone, through video calls or through digital messaging platforms. 

Common types of talking therapy

There’s no one-size-fits-all approach to talking therapy; different styles suit different needs and personalities, and these include:

1. Cognitive Behavioural Therapy (CBT)

CBT focuses on how your thoughts affect your emotions and actions. It helps you challenge unhelpful thinking patterns so you can overcome mental health issues and build healthier habits for the future.

2. Person-Centred Counselling

This is a gentle, supportive approach to talking therapy based on empathy and non-judgment. You set the direction, and the therapist provides a warm, accepting space to explore.

3. Psychodynamic Therapy

This type of therapy explores how unconscious patterns and past experiences shape your present behaviour. This can be especially helpful for those with long-standing emotional difficulties and traumatic pasts.

4. Integrative or Holistic Therapy

This combines multiple approaches to talking therapy, tailored to your unique needs. Many counsellors prefer this kind of approach. 

5. Couples or Family Therapy

Group talking therapy helps people in relationships, whether romantic or familial, to communicate better, resolve conflicts and strengthen bonds.

What can talking therapy help with?

This list is by no means exhaustive, as talking therapy can support a huge range of concerns. But some of the most common include:

• • Anxiety and stress

• • Depression or low mood

• • Relationship problems

• • Trauma

• • Grief

• • Low self-esteem

• • Work or academic pressure

• • Life transitions

• • Emotional overwhelm or burnout

• • Phobias in

It’s worth saying, you don’t need to be in crisis to benefit from talking therapy. Many people seek therapy simply to understand themselves better or to improve their emotional intelligence and resilience.

Why talking helps

Talking therapy works because being heard can lead to healing. Sharing your stories and feelings without judgment brings relief and clarity.

It breaks unhelpful cycles as your therapist can help you spot patterns you might not notice on your own. This enables you to learn new skills, like tools for coping, communicating, and managing emotions more efficiently in the future.

It also creates space to grow. With the right support, you can reframe challenges and move forward with confidence. 

What to expect at your first therapy session

Your first session is a chance for you to meet your counsellor, share why you’re seeking therapy, and ask any questions you may have about the process.

You’ll also have a chance to understand your chosen therapist’s approach, discuss goals and expectations, and make sure you feel comfortable with them.

It’s perfectly normal to feel a bit nervous before your first session. Most people start to feel more at ease after a couple of sessions, and over time, you will become more relaxed and familiar with your therapist. 

Final thoughts 

Talking therapy isn’t about “fixing” yourself, because you’re not broken. But it’s about giving yourself a supportive place where you can explore, heal and grow. Whether you’re facing something difficult or simply want to understand yourself better, talking therapy can be a powerful tool for improving your well-being and tackling mental health challenges.

If you’re considering signing up for talking therapy, reaching out could be the important first step toward a healthier, more grounded version of yourself.

And if you’d like to know more about the services I offer, please do get in touch or book your free 20-minute phone consultation.