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Beyond the Acronyms: Finding the Right Therapy Mix for You

Updated: Jul 29



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Whether you're dealing with anxiety, depression, relationship issues, or just feeling a bit stuck in life, taking that first step towards seeking help can feel massive. With so many types of therapy out there, it can feel very confusing looking at all the different approaches and each one being presented as the best.

Let me break down three of the most common approaches you might come across in Ireland and hopefully make this whole thing a bit less overwhelming. More importantly, I want to show you how these approaches can actually work together, because the truth is, good therapy isn't about rigidly sticking to one method. It's about finding what works for you, when you need it.

CBT: The Practical Problem-Solver

Cognitive Behavioural Therapy (CBT) is probably what your GP will suggest first. It's the therapy equivalent of a good cup of tea and a practical chat with your most sensible friend who actually has useful advice.

CBT works on the idea that our thoughts, feelings and behaviours are all connected. So if you're catastrophising about that work presentation (thoughts), you'll feel anxious (emotions), and then you might avoid preparing for it altogether (behaviour). It's like a vicious cycle, but the good news is you can break it at any point in the cycle.

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Your CBT therapist will help you spot these patterns and give you actual tools to deal with them. This might include homework sheets, thought records, behavioural experiments and proper techniques you can use when you're spiraling at 2am about something that probably won't even happen. It's quite structured and goal-focused and the beauty of CBT is in its practicality. Let's say you have social anxiety. Your therapist might help you identify the thought "Everyone will think I'm boring" (cognitive), notice how this makes you feel panicky (emotional), and see how you then avoid social situations (behavioural). Then you'll work on challenging that thought, practicing relaxation techniques, and gradually exposing yourself to social situations in a manageable way.

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CBT is brilliant for specific issues like panic attacks, phobias, obsessive thoughts, depression, and anxiety disorders. It's evidence-based to the hilt, which means there's loads of research showing it works. The HSE loves it because you can often see improvements in 12-20 sessions, making it cost-effective for public services. However it can feel quite shallow on its own as it is about symptom relief and doesn't dig deeper into the source of the symptoms.


IFS: Getting to Know All Parts of Yourself

Internal Family Systems therapy (IFS) is the newer kid on the block, and honestly, it might sound a bit mad at first. The basic idea is that we all have different "parts" of ourselves. You know how you can feel torn between wanting to be responsible and wanting to say feck it all and move to a cottage in Kerry? Those are different parts talking.

IFS recognises that we've got protective parts (the ones that try to keep us safe by being perfect or avoiding conflict), exiled parts (the hurt bits we try to hide away) and firefighter parts (the ones that spring into action when we're triggered and might lead to drinking too much or picking fights). Then there's what they call the Self with a capital S, which is like your wise, compassionate core that knows how to handle things when it's not being hijacked by panicked parts.

It's particularly brilliant for people who've experienced trauma or who feel like they're constantly at war with themselves. Instead of trying to get rid of difficult emotions or behaviours, IFS helps you understand what job they're trying to do for you. That critical voice in your head? It's probably trying to protect you from failure or rejection, even if it's doing a terrible job of it. For example, say you're someone who's a complete perfectionist at work but falls apart in relationships. In IFS terms, you might have a manager part that's brilliant at organising and achieving, but it's working overtime to protect an exiled part that felt rejected or not good enough as a child. Meanwhile, there might be a firefighter part that acts out when relationships get too close because it's terrified of being hurt again.

Real, authentic change starts to happen when you try relating to these parts with curiosity instead of judgment. Instead of "Why am I such a mess?" it becomes "What's this part trying to tell me?" It's incredibly self-compassionate, which can be a revelation if you're your own worst critic. IFS is particularly good for complex trauma, addiction, eating disorders and relationship issues. It's also brilliant for highly sensitive people who feel everything intensely, or anyone who's tried traditional therapy but felt like something was missing.

The downside? It can take longer than CBT, and it's not as widely available in Ireland yet. You'll mostly find IFS therapists in private practice, particularly around Dublin, Cork, and Galway, though it's slowly spreading. It can also feel quite intense because you're essentially doing deep archaeological work on your psyche.

PCT: Your Therapist as a Supportive Companion

Person-Centred Therapy (sometimes called Rogerian therapy after its founder Carl Rogers) is probably the most straightforward to understand, but don't mistake simple for easy. Your therapist basically creates a safe, non-judgmental space and trusts that you have the answers within yourself. They're not going to diagnose you, give you homework, or tell you what to do. Instead, PCT therapists offer what Rogers called the "core conditions"; empathy, unconditional positive regard and congruence. In simple terms, this means truly understanding someone, accepting them without judgment, and being genuine, thus creating a safe space where they can grow and change.

They'll reflect back what you're saying, ask open questions and help you explore your feelings and experiences at your own pace. It sounds deceptively simple, but having someone's complete, non-judgmental attention can be absolutely transformative.

This approach can be life-changing if you've never had someone really listen to you without trying to fix you or judge you. It's particularly good for building self-esteem, self-awareness and learning to trust your own instincts. PCT is excellent for exploring identity issues, building self-confidence, processing grief and generally becoming more comfortable with who you are. It's also brilliant as a foundation for other types of therapy because it helps you develop a stronger sense of self.

The flip side is that it can feel frustrating if you want concrete tools or quick solutions. Some people leave PCT sessions thinking "That was lovely, but what am I supposed to actually do differently?" It can also feel too unstructured for people who are used to being told what to do or who are in crisis and need more directive support.

How These Approaches Work Together

The therapeutic world sometimes seems to present these approaches as competing teams, like you have to pick Dublin or Mayo and stick with them forever. The reality is much more fluid and practical because most experienced therapists don't rigidly stick to one approach. They're trained in multiple methods and will adapt their style to what you need in the moment. Integrative therapy draws on various models and works in an individual, holistic way with clients.

Let me paint you a picture of how this might work in practice: Imagine you start therapy feeling completely overwhelmed and barely able to function. You might begin with a Person-Centred approach because you need that safe, non-judgmental space to even begin talking about what's going on. Your therapist helps you feel heard and validated, which is essential before you can do any other work.

Once you've stabilized a bit and developed some self-awareness, you might move into CBT territory. Now you're ready to look at specific patterns and learn practical tools for managing anxiety or depression. You're doing thought records, practicing relaxation techniques, maybe even doing some behavioural experiments.

But then you hit a wall. You know the techniques, you understand your thought patterns, but you keep falling back into the same destructive cycles. This is where IFS might come in handy. You start exploring what parts of you are driving these patterns and what they're trying to protect. You discover that your perfectionist part is actually trying to shield a younger part that felt never good enough.

None of these phases invalidate the others. The Person-Centred work gave you the safety to explore. The CBT gave you practical tools you can use when needed. The IFS work helps you understand and heal the deeper patterns. And you might cycle back through different approaches as new issues arise or old ones resurface.

The Layered Approach

Sometimes these approaches work simultaneously rather than sequentially. Your therapist might use Person-Centred skills (warmth, empathy, unconditional acceptance) to create the relationship foundation, while incorporating CBT techniques for specific symptoms and IFS concepts to understand underlying patterns.

For example, if you're dealing with panic attacks, your therapist might:

  • Use PCT principles to create a safe space where you feel completely accepted (essential for someone who's been told they're "overreacting")

  • Teach you CBT breathing techniques and help you identify panic-inducing thoughts

  • Explore through an IFS lens what part of you is creating the panic and what it's trying to protect

The Responsive Model

Good therapy also adapts to where you are on any given day. Sometimes you come in needing practical CBT tools because you've got a job interview and need to manage your anxiety. Other days you might need the gentle exploration of PCT because you're processing a loss. And sometimes you need the deeper IFS work because a particular trigger has activated old patterns.

A skilled therapist will respond accordingly. They're not going to insist on doing thought records if you're in the middle of a grief process, neither are they going to spend the session exploring childhood patterns if you're having daily panic attacks and need immediate tools.


Matching Approaches to Issues

While these therapies can work together, certain approaches might be more helpful for specific issues:

Anxiety and Depression

CBT is usually the first-line treatment and for good reason. It's effective, efficient, and gives you concrete tools. But if your anxiety or depression stems from deeper issues like trauma or attachment problems, you might need the additional insight that IFS or the healing relationship of PCT can provide.

Trauma and PTSD

This is where the integration really shines. PCT can provide the safety and acceptance needed to begin processing trauma. IFS can help understand how different parts developed to cope with traumatic experiences. And CBT can provide practical tools for managing symptoms like flashbacks or avoidance.

Relationship Issues

PCT is brilliant for helping you understand your own needs and patterns in relationships. IFS can illuminate how different parts show up in relationships (the people-pleaser, the withdrawer, the critic). CBT can help with specific communication skills and changing destructive patterns.

Identity and Life Transitions

PCT excels at helping you explore who you are and what you want. IFS can help you understand which parts of you are making decisions and whether they're aligned with your true self. CBT can help with the practical aspects of making changes.

Addiction and Compulsive Behaviors

IFS is particularly good here because it doesn't shame the addictive behavior but explores what need it's trying to meet. PCT provides the non-judgmental acceptance crucial for recovery. CBT offers practical relapse prevention tools.

The Reality of Therapy in Ireland: Access and Practicalities

Let's be realistic about what's actually available in Ireland, because there's no point in having a theoretical discussion if you can't access what you need.

Public Services

The HSE primarily offers CBT, particularly through their Counselling in Primary Care (CIPC) services. You can get up to eight sessions through your GP referral, which is brilliant for specific issues like anxiety or mild to moderate depression. However, waiting lists can be long, sometimes six months or more. Also, for deeper seated issues eight sessions are rarely enough and you may just be getting to the point of trusting your therapist enough to really open up when you have to finish working with them, which can be very unsettling and even counter productive. The mental health services in hospitals and community mental health teams also lean heavily on CBT, though they may incorporate other approaches depending on the clinician's training. If you're dealing with severe mental health issues, you'll likely encounter a more medical model that focuses on symptom management.

Private Practice

This is where you'll find the most variety and availability. Private therapists often train in multiple approaches and can offer more flexibility in terms of duration and style. Costs range from about €60-120 per session depending on location and experience (expect to pay more in Dublin, as always). This is expensive and unfortunately inaccessible to many people on a low income. However, some larger practices will offer low-cost counselling. This is usually provided by student therapists who are working up their clinical hours in order to qualify. These therapists are very well supported through clinical supervision which means they take their cases for discussion to an experienced therapist who has undertaken further training to qualify as a supervisor. This insures that the quality of therapy being offered is of a very high standard making this option an excellent source of affordable therapy for someone on a lower income or with financial restraints.


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Training and Accreditation

Many therapists describe themselves as "integrative," meaning they draw from multiple approaches. When you're researching therapists, don't be afraid to ask about their training and how they decide which approach to use.

Irish therapy training is generally excellent. However, counselling and psychotherapy are not regulated in Ireland yet. Most reputable therapists will be accredited with one of the following accreditation bodies;

  • Irish Association for Counselling and Psychotherapy (IACP)

  • Irish Council for Psychotherapy (ICP)

  • Psychological Society of Ireland (PSI)

  • Addiction Counsellors of Ireland (ACI)

  • Irish Association of Humanistic and Integrative Psychotherapy (IAHIP)


Choosing a therapist who has accreditation will ensure that they have received suitable training, are attending regular supervision and are working to a high ethical standard.


Finding the Right Fit: Practical Steps

The relationship with your therapist matters more than the specific type of therapy, but here's how to think about what might work for you:

Start with your needs

  • Need practical tools quickly? CBT might be your starting point

  • Never had a safe space to explore feelings? Consider PCT

  • Keep repeating destructive patterns despite understanding them? IFS could be helpful

  • Dealing with trauma? Look for someone trained in trauma-informed approaches, likely integrating multiple methods

Consider your personality

  • Prefer structure and goals? CBT fits well

  • Like to explore and process? PCT might appeal

  • Drawn to understanding the "why" behind patterns? IFS could resonate

  • Want flexibility? Look for integrative therapists

Think about timing

  • In crisis and need stabilization? Start with supportive approaches

  • Ready to dig deep? Consider longer-term therapy with IFS or psychodynamic elements

  • Want to work on specific skills? CBT can be efficient

Ask the right questions

When contacting potential therapists, ask:

  • What's your training background?

  • How do you decide which approach to use?

  • Do you adapt your style based on client needs?

  • How do you typically work with [your specific issue]?

Most therapists offer brief phone consultations where you can get a feel for their approach. Trust your gut on this one. You want someone who feels like a good match personality-wise, regardless of their theoretical orientation.

The Evolution of Your Therapy Journey

Your therapy needs will likely change over time, and that's completely normal. You might start with CBT for anxiety, feel much better, and think you're done. Then six months later, you realize there are deeper patterns you want to explore, leading you to IFS work. Or you might begin with Person-Centred therapy to build self-esteem and later want specific tools for managing panic attacks.

This doesn't mean your previous therapy "didn't work." It means you're growing and your needs are evolving. The insights from PCT don't disappear when you're doing CBT exercises. The parts awareness from IFS doesn't become irrelevant when you're practicing mindfulness. They all become part of your toolkit for understanding and managing your mental health.

Some people work with the same therapist throughout these different phases, while others switch to specialists in particular approaches. Both are completely valid choices.


The Bottom Line

The truth about therapy is that it's both simpler and more complex than the marketing suggests. Simpler because the core ingredients (a good relationship, feeling heard, developing new perspectives and skills) are consistent across approaches. More complex because human beings are complex, and what works for your friend might not work for you.

Whether you start with CBT's practical tools, IFS's compassionate self-exploration, PCT's supportive presence, or some combination, the fact that you're considering therapy means you're already taking care of yourself. And that's something to be proud of, regardless of which approach resonates with you.

The best therapy is the one you actually engage with, with a therapist you trust, addressing the issues that matter to you. Everything else is just details. Don't get too caught up in the labels. Focus on finding someone who feels like a good fit and who can adapt their approach to what you need, when you need it. Don't be afraid to shop around; therapy is expensive both financially and in terms of the time you need to invest in it. Don't waste your resources by sticking with the wrong therapist. (Wrong therapist doesn't necessarily mean bad therapist...just not the right one for you).

Remember, seeking help isn't a sign of weakness. In Ireland, we're slowly but surely breaking down the stigma around mental health and every person who walks into a therapist's office makes it a little easier for the next person to do the same. You're not just helping yourself, you're helping all of us create a culture where it's okay to not be okay, and where getting help is seen as a sign of wisdom, not weakness.


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Marianne Gunnigan MIACP July 2025

086 2525132

 
 
 

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