How to know if person-centered therapy is right for you
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the origins of person-centered therapy, its possible benefits, and what to expect from a session. Plus, 5 things to consider before you try it.
So you’ve decided to try therapy. That’s great! But now a big question remains: What type of therapy is right for you?
Some people like a more classic CBT approach where a therapist might ask them questions to help them gain insights, but for others, person-centered therapy is the way to go. This type of therapy focuses on you as an individual, and gives you the space to explore your thoughts and feelings freely in a nonjudgmental, comfortable environment.
Yes, you’ll have a therapist who will be there to support you, but unlike other types of therapy, you’ll be the one leading your sessions. That means you’ll work at your own pace and focus on the issues that matter most to you. The goal is pretty simple: finding a path to healing through your own insights. Instead of the therapist being the expert, you are the expert of yourself. Here’s what you need to know.
What is person-centered therapy?
Person-centered therapy, sometimes called, client-centered or Rogerian therapy, is a type of talk therapy that centers around you. It was developed in the 1940s by Carl Rogers, a well-known psychologist who believed that everyone has the potential for personal growth and self-improvement.
The idea behind person-centered therapy is to help you to feel understood and accepted, so that you’re better able to explore your inner thoughts and uncover new ways of thinking. You’ll have a therapist, but they won’t be leading the conversation or pushing you toward a specific insight. Instead, you’ll open up about yourself freely, helping you to improve your self-esteem and gain a clearer understanding of what you want out of life.
Three main types of therapy
Cognitive behavioral: Also called CBT, this structured psychological treatment focuses on identifying and changing negative thought patterns and our emotional responses and actions. CBT can be used to treat mental health conditions including depression, anxiety, and stress, by helping you develop healthier coping mechanisms and positive ways of thinking.
Psychoanalysis: A therapeutic approach developed by Sigmund Freud, psychoanalysis seeks to uncover hidden conflicts and repressed emotions that influence behavior. It aims to resolve deep-seated psychological issues by bringing unconscious thoughts and feelings to conscious awareness.
Person-centered: Instead of giving advice, the therapist listens closely to what you say, shows empathy, and helps you reflect on your experiences. Rather than the therapist leading you in exercises, or asking you more probing questions, you decide what to discuss, and the therapist supports you in finding your own solutions.
The origins of person-centered therapy
In the 1940s, many therapies were very directive, with therapists taking an authoritative role. Rogers proposed a different approach — one that put the client at the center of the process.
Rogers believed that under the right conditions, every person has the capacity for self-healing and personal growth. He introduced the concept of "unconditional positive regard," which means the therapist accepts you as you are, without judgment, no matter what you share during your sessions.
By focusing on creating a warm, accepting space, Rogers made therapy more about understanding, supporting, and empowering the client, rather than directing or diagnosing them.
What are the benefits of person-centered therapy?
Person-centered therapy offers benefits that can make a real difference to your mental and emotional wellbeing. The therapy is guided by your needs — so the outcomes reflect what matters most to you. This can include:
Improved self-esteem
When you feel accepted and valued for who you are, it can be easier to build a stronger sense of self-worth and have a positive view of yourself. Hoping to improve your self-esteem? Try these seven steps to boost your self-worth.
Greater self-awareness
Talking through your experiences with an empathetic therapist can help you gain insights into why you think, feel, and act the way you do. Check out these 10 mindfulness questions to help you check in with yourself.
Enhanced communication skills
Becoming more comfortable expressing yourself in therapy may help you open up more to the people in your life. If you’re eager to improve your communication skills, explore these eight tips for meaningful interactions.
Reduced anxiety and depression
Exploring your feelings at your own pace may help reduce the pressure and overwhelm that often accompany anxiety and depression. The supportive environment can also help you feel safer, making it easier to manage difficult emotions.
Better relationships
Empowering you to develop the skills to communicate effectively and set boundaries can help you build stronger, more fulfilling relationships. Check out our seven tips on how to communicate your needs in a relationship.
Empowerment and personal growth
Focusing on your strengths can encourage you to make decisions that align with your values and goals. Over time, this may lead to positive personal growth.
What to expect in person-centered therapy
Starting therapy can be a bit nerve-wracking, especially if you’re not sure what to expect. While person-centered therapy might feel a bit out of the ordinary at first, with a little bit of practice you may find it’s a good fit for you.
In general, person-centered therapy offers a flexible, compassionate approach that adapts to your needs and goals. Everyone’s experience is a little different, but a few cornerstones of person-centered therapy include:
Client-led sessions: In person-centered therapy, you’re in control of the conversation. Whether you’re dealing with specific issues or just talking about your day-to-day experiences, you decide which topics are important and how deeply to explore them. The therapist is there to support you, but won’t be pressing you to find a conclusion or move to the next topic.
A supportive, non-judgmental environment: The therapist is there to create a warm, accepting space where you feel comfortable speaking openly. They’ll listen carefully to what you say, offering empathy and understanding — but they won’t try to analyze your words or judge you. The goal is to help you explore your thoughts and feelings, which can be especially comforting if you feel misunderstood or judged in other areas of your life.
Focus on empathy and understanding: Your therapist will be an active listener, and it’s common for them to reflect back your feelings and thoughts. This can be validating and help you see your situation from a different angle, giving you deeper insights into your own experiences.
No advice or direction: A person-centered therapist doesn’t give advice or tell you what to do. Instead, they’ll support you as you explore your thoughts and feelings, helping you uncover answers that feel right. The goal is for you to make better decisions and solve problems on your own.
A gradual process: Slow, steady progress allows you to work through issues in a way that feels natural and comfortable. This can be especially helpful if you’re dealing with complex emotions or if you need time to build trust with the therapist. The focus is on your journey and your growth, rather than rushing toward a specific outcome.
A focus on self-discovery: Person-centered therapy is designed to help you connect with your own feelings, values, and beliefs. Over time, this can lead to personal growth, helping you make choices more aligned with who you are and what you want.
Is person-centered therapy right for you? 5 things to consider before you try it
Like any major decision in life, it helps to do your due diligence. Deciding if person-centered therapy is right for you is an important step in your mental health journey. Here are a few questions you might want to ask yourself before you get started:
1. Are you comfortable with self-exploration?
Person-centered therapy is all about exploring your thoughts, feelings, and experiences in a deep and meaningful way. For it to work, you must be comfortable with introspection, as you’ll be encouraged to talk about your emotions and experiences openly.
If you’re not quite ready to do this—or if you’d prefer a more structured approach—person-centered therapy may not be right for you.
💙 If you want to dive deeper into understanding your emotions, our Emotions Series is a great place to start.
2. Would you like a non-directive approach to therapy?
Do you want to be in the driver’s seat? In person-centered therapy, you’ll be the one deciding what topics to explore and how deeply to go into them. If you appreciate the freedom to guide the conversation, person-centered therapy could be a good fit.
If you’d rather have a therapist who offers specific advice or strategies, this style might be a bit too open-ended.
3. Do you prefer (or need) a non-judgmental environment?
If you’re looking for a therapy experience where you feel completely accepted and understood, person-centered therapy might be right for you. If you’re hoping for tough love, it’s probably not.
💙 Cultivating a Self-Acceptance practice, regardless of what therapy you choose to explore, will help you treat yourself with more kindness.
4. What types of issues are you facing?
Person-centered therapy can be particularly helpful for a wide range of issues, including anxiety and depression, but if you’re dealing with a severe mental health condition, such as trauma, addiction, or certain psychiatric disorders, you might need an approach that includes specific interventions or treatments. Person-centered therapy can still be part of your overall treatment plan, but combining it with other forms of therapy like CBT or EMDR might be necessary.
5. Are you happy to progress at your own pace?
If you’re looking for a quick fix or immediate solutions, person-centered therapy might not be the best approach. But, if you prefer a focus on long-term personal growth and allowing change to unfold naturally, person-centered therapy could be a great fit.
💙 Listen to Jay Shetty’s guidance on how to embrace Incremental Growth and progress.
Person-centered therapy FAQs
What is the main goal of person-centered therapy?
The main goal of person-centered therapy is to help you achieve greater self-awareness and self-acceptance, empowering you to understand yourself better. By exploring your thoughts and feelings in a supportive environment, you can gain insights into who you are, what you want, and how you can move forward for a more fulfilling and authentic life.
What are the key principles of person-centered therapy?
Person-centered therapy is built on principles that work together to enable you to explore your inner world and grow at your own pace.
Unconditional positive regard: Your therapist will accept and value you without judgment, no matter what you share during sessions. This helps create a safe space where you feel comfortable being yourself.
Empathy: Your therapist will strive to understand your experiences and feelings. Their goal is to see the world from your perspective.
Genuineness: Your therapist’s authentic and honest presence can help nurture trust and openness.
How does person-centered therapy differ from other therapeutic approaches?
In more traditional therapies, the therapist might offer advice, interpretations, or solutions. However, in person-centered therapy, the therapist acts as a supportive guide, allowing you to lead the conversation.
Person-centered therapy differs from other approaches mainly in terms of the therapist’s role and the client’s ability to guide their own therapy. It’s less about diagnosing or treating specific problems, and more about helping you develop a stronger sense of self, empowering you to find your own answers.
Can person-centered therapy be combined with other forms of therapy?
Many therapists combine person-centered principles with other types of therapy like cognitive-behavioral therapy (CBT), mindfulness, or solution-focused therapy.
This can help provide a supportive environment while also factoring in other techniques to address particular issues. For example, a therapist might use the person-centered approach to build a strong therapeutic relationship, then incorporate CBT techniques to help you challenge negative thought patterns.
Is person-centered therapy suitable for all types of mental health issues?
Yes, person-centered therapy can benefit many different mental health issues, especially those related to self-esteem, anxiety, depression, and relationship difficulties.
However, it might not be the best choice for more severe mental health conditions that require a more structured or directive approach. For instance, someone with severe trauma or certain psychiatric disorders might need more specific interventions. Person-centered therapy can still be a valuable part of a broader treatment plan though.
What techniques are used in person-centered therapy?
Person-centered therapy is primarily focused on creating a supportive and understanding environment, so you can explore your thoughts and feelings openly.
One of the main techniques is active listening, which means the therapist listens carefully to what you say and reflects it back to you. This can help you explore your feelings to help deepen your self-awareness.
Another technique is offering empathy. Your therapist will work to truly understand your perspective and emotions, which can help you feel validated and supported.
Your therapist will also accept you as you are without judgment.
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