Types of talking therapy

说话疗法是针对压力，焦虑和抑郁等心理和情绪问题的心理疗法。

有很多不同类型的谈话疗法，但它们都涉及与训练有素的治疗师一起工作。

This may be one-to-one, in a group, online, over the phone, with your family, or with your partner.

治疗师可以帮助您理解和应对所面临的问题。

For some problems and conditions, one type of talking therapy may be better than another.

不同的说话疗法也适合不同的人。

Talking therapies on the NHS

You can get some talking therapies, like counselling for depression and cognitive behavioural therapy (CBT), on the NHS.

You can refer yourself directly to an NHS talking therapies service without a referral from a GP.

If you prefer, see a GP and they can refer you and share relevant information about you.

认知行为疗法（CBT）

The aim of CBT is to help you explore and change how you think about your life, and free yourself from unhelpful patterns of behaviour.

You set goals with your therapist and may carry out tasks between sessions.

A course might include 5 to 20 sessions, with each session lasting 30 to 60 minutes.

CBT has been shown to work for a variety of mental health problems, including:

• 沮丧
• 焦虑
• 恐慌症
• 恐惧症
• obsessive compulsive disorder (OCD)
• 创伤后应激障碍（PTSD）
• some eating disorders, such as贪食症

CBT is available on the NHS for people with depression, anxiety disorders and other mental and physical health problems that it's been proven to help.

Read more abouttalking therapies on the NHS.

也有self-help therapies例如基于CBT的书籍和计算机课程，以帮助您克服诸如抑郁症之类的常见问题。

You can try some practicalself-help cognitive behavioural therapy (CBT) techniques on the Every Mind Matters website.

Find out more about CBT.

引导自助

引导自助is recommended as a treatment for some types of depression, anxiety, panic disorder and obsessive compulsive disorder (OCD).

With guided self-help you work through a CBT-based workbook or computer course with the support of a therapist.

The therapist works with you to understand your problems and make positive changes in your life.

指导的自助旨在为您提供有用的工具和技术，在课程完成后可以使用这些工具和技术。

During the course your therapist will support you with face-to-face, online or phone appointments.

看到更多self-help therapies.

Counselling

咨询是一种会说话的疗法，您可以与辅导员充满信心。他们帮助您找到解决生活中困难的方法。

You may be offered counselling on the NHS if, for example, you:

• 有一些类型的抑郁症
• are struggling to cope a recent life event, like a bereavement
• are having fertility problems

在数周或几个月内，可以在NHS上进行咨询作为一次会议或课程。

Read more aboutcounselling.

Counselling for depression

为了帮助人们了解抑郁症的根本原因，抑郁症的咨询已得到专门发展。

Counselling for depression is available through NHS talking therapies services.

It's usually offered to people who have mild to moderate depression and have already tried other therapies, such as guided self-help, or other therapies are not suitable for them.

Behavioural activation

Behavioural activation is a talking therapy that aims to help people with depression take simple, practical steps towards enjoying life again.

它可以一对一地或与治疗师进行定期会议或电话。

The aim is to give you the motivation to make small, positive changes in your life.

You'll also learn problem-solving skills to help you tackle problems that are affecting your mood.

通常，您将获得大约16至20个会议。

Interpersonal therapy (IPT)

IPT是一种会说话的治疗方法，可帮助患有抑郁症的人识别并解决与家人，伴侣和朋友的关系中的问题。

这个想法是，与您生活中的人的关系差会使您感到沮丧。

Depression can in turn make your relationships with other people worse.

You may be offered IPT if you have mild to moderate depression that hasn't responded to other talking therapies, such as CBT.

IPT is usually offered for 16 to 20 sessions.

Eye movement desensitisation and reprocessing (EMDR)

EMDR是一种讲话疗法，已开发出来，以帮助患有创伤后应激障碍（PTSD）的人们。

拥有PTSD的人可能会经历过去的创伤事件的侵入性思想，回忆，噩梦或闪回。

EMDR帮助大脑对创伤事件的重新加工记忆，因此产生的负面图像，情绪和身体感受的影响较小。

EMDR can be a distressing process, so it's important to have a good support network of family and friends around you if you plan to try it.

治疗过程可能是8至12个课程。

基于正念的认知疗法（MBCT）

Mindfulness-based therapies help you focus on your thoughts and feelings as they happen, moment by moment.

MBCT用于帮助防止抑郁症复发，并帮助某些类型的焦虑和压力。

MBCT combines mindfulness techniques like meditation and breathing exercises with cognitive therapy, which is about learning how to manage your thoughts and how they make you feel.

Find out more:

• 正念
• 每个思想都很重要：自助认知行为疗法（CBT）技术

心理动力心理治疗

心理动力心理治疗looks at how childhood experiences and thoughts you're not aware of (your subconscious mind) affect your thinking, feelings, relationships and behaviour today.

You talk to a therapist, one-on-one, about your thoughts and feelings. This type of talking therapy may be offered for around 16 sessions.

Short-term psychodynamic psychotherapy (STPP) may be offered on the NHS to people who have depression or depression plus a long-term health condition.

夫妇疗法

夫妇疗法can help people who have depression that may be linked to problems in their relationship with their partner. It's sometimes called behavioural couple therapy (BCT) or couple therapy for depression (CTfD).

夫妇疗法usually includes 15 to 20 sessions over 5 to 6 months.

It may be offered by an NHS talking therapies service if other therapies, like CBT, have not helped. Your partner will need to be willing to go through therapy with you.