What to Expect in Therapy: Exploring Different Approaches

Priscilla Schwartzman
Jul 29
4 min read

Updated: Sep 3

What You’ll Learn

The difference between various therapy approaches, including CBT, DBT, ACT, Gestalt, somatic and person-centred therapy
How your needs and personality can guide which approach may suit you
What a therapy session might feel like beyond theory
Why the relationship with your therapist matters as much as the technique
A Gestalt-inspired exercise you can try on your own

Therapy isn’t one-size-fits-all.

Each person brings their own history, needs, and hopes, and therapists draw on different approaches to support you in ways that feel meaningful and effective.

From structured, strategy-based techniques to relational and present-moment processes, the kind of therapy you receive depends on what you’re seeking and how you work best. But one thing remains true across all modalities: therapy is a space for you. It’s built on trust, shaped by relationship, and grounded in care.

“The curious paradox is that when I accept myself just as I am, then I can change.”

Carl Rogers

A therapist and client laughing mid-session in a light-filled space. Their body language suggests ease, connection, and the natural flow of dialogue. — A therapist and client sit in relaxed conversation, sharing a spontaneous moment of laughter. A clock in the background quietly marks the time. The session unfolds, marked by attentiveness and presence. Photo by cottonbro studio via Pexels

A Micro-Moment in Focus

There was a moment in the session when something funny surfaced, unexpected, light, real. Both people laughed. Not in a way that dismissed the work, but in a way that deepened it. Laughter in therapy can be an expression of relief, recognition, or simply being seen. And in that moment, a bridge formed, not just between therapist and client, but between past tension and present possibility. Gestalt therapy often holds space for moments like these. It welcomes the full range of experience, serious, soft, and even playful, as meaningful parts of the process.

Exploring Different Therapy Approaches

If you’re new to therapy, it can feel confusing to navigate the different approaches. Some methods, like Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), and Acceptance and Commitment Therapy (ACT), are structured and strategy-focused. They often explore thoughts, behaviours, and patterns, helping you build tools to manage challenges like anxiety, stress, and trauma responses.

Gestalt therapy, is also able to work with these challenges, but takes a very different path. It focuses on what’s happening now, in your body and in your awareness. Pillars of Gestalt include present-moment attention, ownership of experience, emotional contact, and experimenting with new ways of being. It’s not about fixing who you are, it’s about becoming more fully yourself, with clarity and compassion.

You might also come across:

Somatic therapy, which tunes into the nervous system and body memory
Person-centred therapy, which offers a warm, non-judgemental space for self-exploration
Solution-focused therapy, which supports you to build on your strengths with practical next steps

Each modality is like a different bridge to healing. Each approach will suit different people at different times; there is no universally right choice.

A Personal Reflection

Over the years, I’ve worked with Gestalt, somatic, and CBT therapists, each during different seasons of life. After witnessing a traumatic event, CBT offered structure that helped with the intensity of flashbacks. Somatic therapy helped me reconnect to my body. Gestalt allowed me to notice patterns I didn’t even realise were shaping how I moved through the world. But what stood out in all of them was the relationship. A consistent, attentive therapeutic relationship can shape the experience in a variety of ways.

A Gestalt-Inspired Awareness Exercise - Exaggerating a Pattern

This practice invites exploration of a habitual behaviour by intentionally making it more noticeable.

Identify a specific habit, for example, interrupting, hesitating, or avoiding eye contact. Recall a moment when this tends to happen. In a private space, briefly exaggerate the behaviour. For instance, if you tend to interrupt, speak over an imagined conversation or say something early.

As you do this, observe what arises: What sensations appear in your body? What emotions, thoughts, or memories come up? Let the exercise end naturally. There’s no need to draw conclusions.

This practice is intended to bring greater awareness to habitual patterns. What you notice may or may not offer insight right away, the focus is on observing rather than changing.

How Therapy Can Support You

What to Expect in Therapy? Whether you’re untangling past experiences, navigating present challenges, or exploring the future, therapy offers a space to feel supported and seen. It can involve building self-awareness, exploring emotional resistance, reconnecting with your body, or developing tools for regulation and trust. Therapy may also explore how you relate to others and to your environment.

Key Takeaways

There are many different therapy approaches. None are one-size-fits-all
Gestalt therapy focuses on present awareness and the therapeutic relationship
The therapy relationship itself often shapes outcomes
You don’t need to have it all figured out - therapy can support you at any stage
Gentle self-awareness exercises can offer insight between sessions

FAQs: What to Expect in Therapy

Q: Do I need to choose a therapy type before starting?

A: No. Many therapists integrate multiple approaches and will guide you based on what suits your needs and goals.

Q: Will I have to talk about everything in the first session?

A: Not at all. You set the pace. A good therapist will support you in starting where you feel most ready.

Q: What if I’ve tried therapy before and it didn’t help?

A: That’s a completely valid concern. Sometimes the timing, therapist or approach doesn’t feel like the right fit. If you're open to exploring again, working with someone like Priscilla can offer a new experience. One grounded, warm and responsive to your pace. You deserve support that meets you where you are.