Counselling and therapy

If you face hard times or have feelings you can't manage alone, you could see a counsellor, therapist or psychologist. They can help you solve problems and cope with life's challenges. You can talk about relationships, sex, gender, violence and disability. You can discuss sadness, worry and other hard feelings. They will listen and offer treatment. Here, you can learn about the different options.

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Treatment to make the most of life

Therapy and counselling are treatments offered by trained professionals. You can talk about things that matter to you. You can talk about problems. The therapist or counsellor can help you understand and cope with challenging feelings. You don't have to stay exactly how you are today. With help, you can heal, grow and change.

You're more likely to get good results if you choose a type of therapy that suits you. Don't just go with the first option. Ask around. Find something that works for you.

Some types of therapy are brief and help with just one issue. Other types of therapy explore your life history. Both types can be helpful.

To work out what therapy is right for you, ask questions like:

Do I want to make a practical change in my life?
Do I just need someone to listen and understand?
Am I logical or creative?
Do I like talking? Can I say what I mean easily?
Can I let go of the past, or must I deal with it?
Can I describe my problem in a sentence or two? Do I know exactly what I want help with?

Then, look for types of therapy that match what you need and want.

You can also look for a therapist who has experience in an area that matters to you. It could be someone who:

Works with LGBTQIA+ people.
Works with people who have a disability.
Is a woman.
Has or does anything else that would make you feel more comfortable.

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Types of counselling and therapy

You can talk to your GP or your family and friends to get ideas about what type of therapy might work best for you.

Here is a list of different types of therapy. If you find one that sounds interesting, search online to learn more.

‍Cognitive Behavioural Therapy (CBT): CBT looks at how thoughts, feelings, and actions affect each other. A CBT therapist can help you recognise and change unhelpful thoughts and actions.
‍Acceptance and Commitment Therapy (ACT): An ACT therapist can help you cope with emotions and thoughts that make you upset. Then, they help you work out your values and goals and decide how to take action. ACT therapists often teach mindfulness, which means that they help you to focus on what is happening right now. They want to help you create a life that has meaning for you.
Positive psychology: This type of therapy focuses on your strengths. It aims to help you feel happy and grateful. The therapist will help you cope with challenges and live your best life.‍

Dialectical Behaviour Therapy (DBT): DBT can be helpful for people whose emotions feel out of control. The therapist will help you cope with distress and stay calm. You can learn to communicate better with others. ‍
Psychoanalytic and Psychodynamic Therapy: These types of therapy take time. The therapist will ask about your past to understand your actions and relationships now. People get good results from this therapy, but slowly. It can be expensive.
‍Mindfulness-Based Therapy (MBT): MBT therapists use meditation, guided exercises, and other strategies to help you pay attention to what's happening now. It can help you cope with challenges. It can help you understand your life.‍
Motivational Interviewing: These therapists ask questions to help you make changes. You can learn why it's hard to do things differently. You can let go of habits that don't help you anymore.‍
Narrative Therapy: Narrative therapy focuses on people's stories about their lives. The therapist helps you rewrite your life story. You can create new, positive stories about yourself. You can head in a direction you like.‍
Solution-Focused Brief Therapy (SFBT): In SFBT, the therapist helps you to set goals you can achieve. Then, you work together to solve problems. You learn to use your strengths to get what you want and need.‍
Integrative Therapy: Integrative therapy combines many different types of therapy. It recognises that everyone is unique. It aims to give people the help they need.‍
Humanistic Therapy: This therapy focuses on the positive parts of being human. The therapist will help you grow and become your best self. ‍
Expressive Therapy: This is a creative type of therapy. It uses visual arts, music, dance, drama, and writing. You can deal with thoughts, feelings and experiences without much talking.‍
Interpersonal Therapy: Problems with other people can make you feel upset. An interpersonal therapist can help you recognise unhelpful ways of communicating. They will help you express your feelings and develop healthier ways of relating to others.

If you need help finding counselling or therapy options near you, go to the Neve page Helpline directory (internal link).

Story

Tracey's ex-partner was violent. Tracey thinks about it a lot. She wants to go to counselling to help her stop thinking about it, but she doesn't want to re-tell her story immediately. Tracey finds an expressive therapist. Together, through music and drawing, they work through Tracey's emotions.

Helplines

This page provides information about helplines. It isn't easy to cope with big feelings, hard times or complicated problems. It isn't easy to cope with violence or abuse. Sometimes, we turn to friends and family. Other times, we want to talk to someone removed from our situation. Someone to share wise advice or listen without judgement. Someone who can put us in touch with helpful services. In this case, a helpline might be the best option. We help you think through: What service will best meet your needs. How should you prepare to make the call. What questions do you need answered. We also share a directory of legal, health and counselling helplines across Australia. If you are experiencing an emergency, call 000 to speak to the police or ambulance.

Find out more

Connecting with the community

Staying connected with friends, family, and other people with similar experiences can make a massive difference to your enjoyment of life and your mental and physical health. Here, you'll find tips to help you connect with friends, family, and the wider world. We discuss why you should make the effort, even when it's hard.

Find out more