How to pick the best alternative therapy for you: 4 types explained
Haven't you heard? Talking therapy is out. Thanks to research suggesting a lack of success for those who take to the couch, plus mass fatigue over talking about our problems, we're all looking for new ways to heal.
Enter: alternative therapies. Women are turning to everything from psychedelic therapy to lucid dreaming, but some of the most popular still take place in the therapist's office – with a twist.
While these new styles of processing life events have been associated with breakthroughs for many, they're under-studied and, potentially, over-valued. So, given anecdotal evidence might not land for those who prefer to deal in data, this is what we know about them so far.
4 types of alternative therapy, explained
Internal Family Systems (IFS)
Small studies show that IFS could potentially be helpful for people dealing with post-traumatic stress disorder, depression and rheumatoid arthritis-related pain, though all studies have been done on fewer than 100 people.
Verdict: The limited literature doesn’t live up to the widespread enthusiasm about the practice right now, according to both the Journal of Psychedelic Studies and Society for the Advancement of Psychotherapy.
Eye movement desensitisation and reprocessing (EMDR)
EMDR is a well-established, first-line therapy for PTSD, supported by over 30 randomised controlled trials showing effectiveness in both adults and children. A 2024 meta-analysis also reported it to be effective in treating depression, though more long-term research is needed. EMDR is endorsed by UK healthcare bodies, including the National Institute for Health and Care Excellence and the NHS as an effective PTSD treatment in clinical settings.
Verdict: While more studies can be done on the best way to practise EMDR, it’s a safe and approved therapy for people looking for alternative ways to reprogramme memories and trauma.
Somatic experiencing therapy
A literature review published in the European Journal Of Psychotraumatology in 2021 found promising preliminary evidence that this therapy can be effective in treating trauma and related symptoms, such as depression and pain. But, ‘The current evidence base is weak and does not (yet) fully accomplish the high standards for clinical effectiveness research,’ write the review’s authors.
Verdict: Until more research is done on somatic experiencing therapy as a standalone modality, it’s likely best when combined with other therapeutic procedures, say researchers.
Rapid Resolution Therapy
While there is solid research focusing on the reconsolidation of memories for overcoming trauma, specific evidence for RRT is limited. However, small studies show its effectiveness in grief, PTSD, depression, mental distress, anxiety and sleep dysfunction.
Verdict: Though it is still considered experimental within the UK, the biggest benefit lies in its time-efficiency. Studies suggest it can lead to improvements in just one to five one-hour sessions, significantly faster than other therapies.
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