Looking for Support? Understanding Therapy and Your Next Steps

Therapy can look different depending on your needs, goals, and life experiences. There is no one-size-fits-all approach - and that’s a good thing. Understanding the different types of therapy available can help you feel more confident and informed as you consider taking the next step.

Therapy is not about fixing you or telling you what to do. It’s about creating a supportive space where your experiences are explored with care, curiosity, and respect.

Understanding Therapy Services

There are many different types of therapy available, and no single approach works for everyone. This blog focuses on the therapeutic approaches I specialise in and commonly use in my work.

Each of these approaches supports different needs and experiences, and therapy is often most effective when it’s tailored to you rather than limited to one model. It’s also common for therapy to draw on more than one approach, depending on what feels most helpful at different stages of your journey. If another approach may be more suitable for your goals, this can always be explored and discussed as part of the therapeutic process.

Different types of therapy are designed to support different needs. Some approaches focus on practical tools and skills, while others take a deeper, longer-term view of emotional patterns and early life experiences.

You can learn more about how I work here.

Cognitive Behaviour Therapy (CBT)

Cognitive Behaviour Therapy (CBT) is a structured, practical approach that focuses on the relationship between your thoughts, feelings, and behaviours.

CBT helps you to:

• Identify unhelpful thinking patterns

• Understand how these thoughts influence emotions and behaviour

• Develop tools to challenge and change these patterns

  
  

CBT is typically short-term and skills-based, making it particularly effective for anxiety, depression, stress, and feelings of overwhelm. It can be helpful if you’re looking for clear strategies to manage day-to-day challenges.

Dialectical Behaviour Therapy (DBT)

Dialectical Behaviour Therapy (DBT) is well suited for people who experience intense emotions or find emotions difficult to regulate.

DBT focuses on building skills in:

• Emotion regulation

• Distress tolerance

• Mindfulness

• Interpersonal effectiveness

  
  

This approach is especially helpful for long-standing patterns of emotional dysregulation, impulsive behaviour, self-harm, suicidal thoughts, or ongoing relationship difficulties. DBT can also be helpful for people who feel emotionally overwhelmed, even if they don’t identify with all of these experiences.

Schema Therapy

Schema Therapy takes a deeper, trauma-informed approach and is often helpful for those who feel that CBT alone hasn’t fully addressed their difficulties.

Schema Therapy explores how early life experiences may have shaped long-standing emotional patterns, beliefs, and coping styles. These patterns, known as “schemas,” can continue to influence how you relate to yourself and others in adulthood.

Schema Therapy can be particularly helpful if you notice recurring patterns such as:

• People-pleasing

• Fear of abandonment or rejection

• Difficulty setting boundaries

• Feeling “stuck” in the same emotional cycles

  
  

This approach supports long-term change by helping you understand and heal the underlying roots of emotional distress.

Eye Movement Desensitisation and Reprocessing (EMDR)

EMDR is a trauma-focused therapy that supports the processing of distressing or overwhelming experiences that may continue to impact your emotional wellbeing.

EMDR can be helpful if past experiences feel “stuck” or continue to influence your thoughts, emotions, or reactions in the present. Rather than focusing on detailed discussion, EMDR works with the brain’s natural processing systems to help reduce the emotional intensity of difficult memories and support healing over time.

Practical Benefits of Therapy

Therapy offers more than emotional insight - it provides practical tools that can support you in everyday life.

Through therapy, you may develop:

• Stress management techniques, including mindfulness and breathing exercises

• Communication skills to express needs clearly and assertively

• Boundary-setting strategies to protect your emotional wellbeing

• Problem-solving approaches to navigate challenges calmly

• Self-compassion practices to reduce self-criticism and build confidence

  
  

For example, if family or cultural expectations feel overwhelming, therapy can help you explore ways to set boundaries without guilt or find compromises that feel respectful and sustainable.

How to Start Seeing a Therapist in Australia

Starting therapy can feel daunting, but it doesn’t have to be. Breaking the process into clear, manageable steps can help make it feel more approachable.

1. Identify your needs

Take some time to reflect on what you’d like support with. This might include anxiety, low mood, stress, family or cultural pressures, relationship difficulties, or feeling stuck or overwhelmed.

2. Research therapists

Look for therapists who specialise in your areas of concern and whose approach feels aligned with your values. Reading therapist profiles can help you get a sense of their style and focus.

You can read more about me and how I work with clients here.

3. Consider seeing your GP (optional)

Seeing a GP is not required to start therapy, but it can be helpful for some people. A GP can create a Mental Health Care Plan (MHCP), which may allow you to access Medicare rebates for eligible sessions and support continuity of care between health professionals.

This step can also provide space to discuss whether medication might be helpful alongside therapy, if appropriate. If you don’t have Medicare, this step isn’t essential — many people choose to see a therapist privately.

4. Check credentials and approach

Most therapists in Australia will be registered with AHPRA (Australian Health Practitioner Regulation Agency), PACFA (Psychotherapy and Counselling Federation of Australia), or ACA (Australian Counselling Association). These registrations help ensure therapists meet professional, training, and ethical standards.

Credentials are important, but how safe, understood, and supported you feel in therapy matters just as much.

5. Book an initial session

The first session is a space to explore what’s bringing you to therapy, ask any questions you may have, and get a sense of how the therapist works. Some therapists also offer a free introductory call to help you decide whether the approach feels right for you.

6. Prepare gently

You don’t need to have everything figured out. Some people find it helpful to write down a few thoughts or questions beforehand, but it’s completely okay to arrive just as you are.

7. Attend and reflect

After your session, take a moment to notice how you felt. Feeling safe, understood, and respected is an important part of the therapeutic relationship.

Remember, therapy is a personal journey. It’s okay to take your time, ask questions, and even try a few therapists before finding the right fit.

Taking the First Step

You don’t need to have all the answers before starting therapy. Sometimes the most important step is simply recognising that you’d like support.

Therapy offers a space where your experiences are respected, your emotions are valid, and change happens at your own pace. If you’re ready to explore therapy in a supportive and culturally sensitive space, you’re welcome to reach out. There’s no rush - therapy begins when you’re ready.