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CBT, DBT and ACT are handy shorthand for practitioners but often baffling for everyone else. Start with what you want help with, not the initials.

If you have looked into talking therapy, you have probably met a string of initials: CBT, DBT, ACT and more. Practitioners use them as quick labels, but for someone simply wanting support they can feel like a test you need to pass before booking. They are not.

Start with the difficulty, not the label

Nobody expects you to master the terminology before reaching out. What matters first is the problem you would like to work on, whether that is worry, low mood, relationship strain, stress at work or something harder to name. The right approach is chosen around that, not the other way round.

Dr Christine Shen, Acupuncturist, has psychotherapy qualifications as well, and runs talking therapy appointments at the Lane Cove clinic.

Asking what a session would really look like

Rather than asking which method is superior, ask Christine what a typical session might involve for you. Questions worth raising include:

• Would we practise specific skills during sessions?
• Would we spend time reflecting on past or present experiences?
• Would there be activities or exercises to try between appointments?
• How would the approach change if it was not helping?

An explanation that connects with your own goals is far more useful than picking a method because its initials sound familiar from a podcast or a friend.

Keeping the work focused on you

Psychological support should make room for your priorities. You may want to understand certain reactions, work on something that feels stuck or learn to respond differently in hard moments. Discuss how you will notice change, and ask how you will both take stock along the way and what other help exists if your needs shift.

Your GP can also talk through options, including whether a mental health treatment plan is relevant to you. In a crisis, reach out to emergency services or a crisis support line at once.

Some clients appreciate that sessions take place in a familiar setting they already associate with rest and care, which can make that first conversation feel a little less formal.