What Is Psychodynamic Therapy — And How Is It Different from CBT?

If you've ever wondered why you keep repeating the same patterns — why you end up in the same kind of relationship, why you sabotage yourself in familiar ways, why certain situations trigger you disproportionately — psychodynamic therapy might be what you're looking for.

But what actually is it? And how is it different from the CBT that seems to be everywhere?

I trained in psychodynamic psychotherapy at the University of Essex. It's the approach I use with all my clients. I chose it deliberately, because I believe in what it can do. But I also know it's not for everyone — and I'd rather you understand what you're getting into before we start.

What psychodynamic therapy is

Psychodynamic therapy is based on a simple idea: much of what drives our behaviour, emotions, and relationships happens outside our conscious awareness.

We're shaped by our early experiences — our families, our attachment patterns, the messages we absorbed about ourselves and the world. These early patterns don't disappear when we grow up. They go underground. They become the lens through which we see everything else, often without realising it.

Psychodynamic therapy brings these patterns into awareness. It helps you understand not just what you're doing, but why — what old script you're following, what you're really afraid of, what need you're trying to meet in ways that no longer serve you.

This understanding isn't just intellectual. It happens in the context of the therapeutic relationship itself. The way you relate to me becomes material for exploration. If you find yourself worried about disappointing me, or anticipating criticism, or holding back something important — that tells us something about how you relate to people more generally.

What it looks like in practice

Forget the stereotypes: you don't have to lie on a couch. You don't have to talk about your childhood for years before addressing your current problems.

In practice, psychodynamic therapy looks like this: we sit across from each other, and we talk. You bring whatever's on your mind — something that happened during the week, a feeling you're struggling with, a dream, a memory, a question. We follow what emerges.

There's no rigid agenda. I don't arrive with a worksheet or a predetermined topic. The session goes where it needs to go, guided by your material and my curiosity about what might be underneath it.

This can feel unfamiliar at first, especially if you're used to more structured approaches. "What are we supposed to do?" is a common early question. The answer is: we explore. We notice. We connect dots. We follow threads to see where they lead.

Over time, patterns emerge. You start to see how the way you responded to your boss echoes the way you responded to your mother. How your fear of abandonment shapes your romantic choices. How the critical voice in your head sounds a lot like someone from your past.

This isn't about blaming your parents. It's about understanding how you became who you are — and, through that understanding, gaining more freedom to become who you want to be.

How it's different from CBT

CBT — Cognitive Behavioural Therapy — is currently the most widely-offered approach in the NHS. It's evidence-based, structured, and time-limited. It works well for specific problems like phobias, OCD, and certain anxiety disorders.

The core idea of CBT is that your thoughts affect your feelings, and by changing your thoughts, you can change how you feel. It gives you tools: thought records, behavioural experiments, exposure exercises. It's practical and skills-focused.

CBT works at the level of symptoms. It asks: "What are you thinking? Is that thought accurate? What would happen if you thought differently?"

Psychodynamic therapy works at the level of patterns. It asks: "Why do you think that way in the first place? Where did this pattern come from? What does it protect you from?"

Both approaches are valid. They're doing different things.

If you have a specific phobia and want to overcome it, CBT is probably more efficient. If you want to understand why you keep ending up in the same destructive patterns despite knowing better, psychodynamic therapy goes deeper.

I don't offer CBT-style work. I don't have worksheets or structured protocols. If you want six sessions of tools and techniques, I'm not the right person. If you want to understand why the same pattern keeps showing up in your life, that's what I do.

The question of time

Psychodynamic therapy is typically open-ended. This means we don't set a fixed number of sessions at the start. We work together for however long the work takes.

For some people, this is six months. For others, it's two or three years. The length depends on what you're working on, how deep the patterns go, and what's happening in your life alongside therapy.

This can feel uncomfortable in a culture that wants quick fixes. "How long will this take?" is a reasonable question, and "I don't know yet" can feel like an evasive answer. But here's the truth: patterns that took twenty years to develop don't usually resolve in eight weeks.

Open-ended doesn't mean aimless. We're always working toward something, even if we don't have a predetermined endpoint. And it doesn't mean forever — the goal is for you to not need therapy anymore, to have internalised enough understanding and self-compassion that you can navigate life without weekly sessions.

When we're done, we'll both know it. Something will have shifted. The issues that brought you here will feel different — not necessarily "solved," but no longer running your life.

Who psychodynamic therapy is for

Psychodynamic therapy tends to work well for:

People who want to understand themselves. Not just feel better, but genuinely understand why they feel the way they do, why they do what they do, why certain things trigger them.

People who keep hitting the same walls. The same relationship pattern. The same work dynamic. The same self-sabotage. If you've tried to change through willpower alone and it hasn't stuck, there's probably something underneath that needs attention. I particularly work with women navigating these patterns.

People who've tried other approaches. Many of my clients have done CBT before. It helped, but it didn't get to the root. They're looking for something more.

People who are curious about their inner world. Psychodynamic therapy requires a willingness to explore, to sit with uncertainty, to tolerate not-knowing. If you're curious about yourself — even when the discoveries are uncomfortable — this approach will suit you.

Who it might not be for

I believe in being honest about limitations. Psychodynamic therapy isn't the right fit for everyone.

If you want quick results. Some problems need fast intervention. Active crisis, immediate safety concerns, specific phobias that need rapid treatment — these might be better served by other approaches.

If you want highly structured sessions. Some people prefer knowing exactly what will happen each week. Psychodynamic therapy is more fluid, which can feel containing to some and frustrating to others.

If you're not interested in the "why." Some people just want to feel better and don't particularly care why they feel bad in the first place. That's legitimate — but it's not the work I do.

If you're seeking diagnosis or assessment. I'm a therapist, not a psychiatrist. I don't diagnose conditions. If you need assessment for ADHD, autism, or other conditions, you'll need to see someone qualified to provide that.

My training and approach

I completed my MA in Psychodynamic Psychotherapy at the University of Essex in 2020. Before entering private practice, I worked in NHS schools, SEN provision, and with organisations like Mind and YMCA. I'm a registered member of BACP. You can read more about my background.

I continue to develop professionally — I've done post-qualification training in neurodiversity, eating disorders, trauma, attachment, LGBTQ+ work, and addiction. I'm in ongoing clinical supervision and personal therapy, both of which are standard practice for psychodynamic therapists.

In the room, I'm warm but direct. I ask questions. I notice things and share my observations. I don't sit in silence waiting for you to have insights alone — therapy is a collaborative process.

The first session is really a vibe check. Before anything else, you need to feel comfortable enough with me to want to come back. That matters more than any technique.

If this approach appeals to you

I work with children, teenagers, young adults, and adults through their 30s. I offer therapy in person in Colchester and online across the UK for those aged 16 and over.

If you're curious about psychodynamic therapy — or if you've tried other approaches and are looking for something different — I'd be glad to hear from you. If you're wondering whether this approach is right for you, that page might help.

The first step is a free 15-minute call. It's not therapy; it's a chance to ask questions, get a sense of how I work, and decide whether you want to book a first session. No pressure, no commitment.

Understanding yourself is a lifelong project. Therapy is one way to do it more deliberately.