As a clinical psychologist offering both therapy and coaching services, a frequent question I get asked is: Which is best for me, coaching or therapy?
In this article, I’ll provide some clarity for those unsure which option might be best. If you’re still uncertain, please reach out, and we can discuss your individual needs.
Defining therapy and coaching
To make an informed choice between therapy and coaching, let’s start by understanding what each approach entails. Both therapy and coaching are talking interventions (usually 1-to-1) aimed to support personal growth and well-being, and often facilitate emotional, behavioural or cognitive change. They can draw on similar underlying theories and practices but differ in their focus, and objectives. The definitions below provide a clearer picture of what you can expect from each.
Therapy, also known as psychotherapy or counselling, is a structured process in which a trained mental health professional helps individuals explore and address psychological issues, emotional difficulties, and mental health conditions. The primary focus of therapy is to provide a safe and supportive environment for clients to explore their past experiences, uncover underlying patterns, and work through unresolved trauma or distress. Therapy aims to enhance mental well-being, promote personal insight, and foster healthier coping mechanisms for managing life’s challenges.
Coaching is a collaborative, goal-oriented process where a coach partners with an individual to unlock their potential and achieve specific personal or professional objectives. Unlike therapy, coaching is typically more focused on the present and future, aiming to facilitate self-discovery, clarify goals, and develop actionable plans to reach desired outcomes. Coaches support clients in overcoming obstacles, building skills, and making meaningful progress towards their aspirations. While coaching may touch on past experiences for context, its primary emphasis is on facilitating growth, performance enhancement, and positive change.
By understanding these foundational definitions, you can better navigate the nuances and choose the approach that best aligns with your needs and goals.
Untangling the differences and overlaps
There’s much debate over the difference between therapy and coaching, with undeniable overlap in what the two approaches offer. The confusion is common, and many studies attempt to delineate the line between them. However, the distinctions often fall into grey areas.
A recent study by Giraldez-Hayes (2021) attempted to understand the boundaries between therapy and coaching from the perspectives of coaches and therapists. The study confirmed many previously noted differences, such as the present versus future focus, varying lengths of interventions, and distinct professional backgrounds and training paths, which could lead to varying levels of understanding of deeper psychological needs.
The study also highlighted similarities, including the importance of the client-practitioner relationship for good outcomes, the usefulness of supervision, working on similar beliefs, values, and goals, facilitating change, and the fact that clients in distress often seek both services. However, therapists might be better equipped to handle distress depending on the coach’s level of training.
It’s important to note that there is significant variability among coaches and therapists in terms of who they work with, what they offer, and how they maintain their personal and professional development and ethical practices. While there will always be exceptions to these generalisations, the diagram below provides a summary of the general findings and perceptions. This is intended to make the similarities, differences, and overlaps easier to understand at a glance
Clarifying your path: When to choose therapy and when to opt for coaching
Therapy is ideal if you want to unpick issues from your past to move forward more easily in the present. It can feel slower and may take more sessions, especially if you have many past issues to work through. Therapy is aimed at improving mental wellbeing and often focuses less on the future. It’s usually more frequent (e.g., weekly or fortnightly). If you struggle with mental health at a clinical level (e.g., diagnosed with depression or anxiety), a trained therapist or psychologist is probably best suited to help.
Coaching, on the other hand, focuses more on working towards future goals, though it may touch on the past to understand the present. If you have a particular problem in your personal or professional life, need help with a decision, or want to enhance performance, coaching may be best. Coaches often offer solutions to very specific problems such as work stress, losing weight or public speaking etc. Coaching can be quicker, with lower frequency (e.g., monthly) and more flexibility.
The benefits of dual training
The advantage of working with a professional who is trained in both coaching and therapy lies in their ability to offer you the best intervention based on your needs. For example, if you start with coaching and discover unresolved past issues hindering your progress, we can discuss whether to maintain a future-focused coaching approach or to transition to a more therapeutic process to unpick these past issues.
This flexibility ensures that you receive the most appropriate support tailored to your evolving needs without the need to switch professionals. This continuity can be incredibly beneficial, as it allows for a deeper understanding of your unique journey and the development of a strong, supportive therapeutic relationship.
It’s important to know what you’re entering into: a coaching contract should remain as such unless we mutually agree to shift to therapy. It’s also crucial to understand the limits of coaches who are not all qualified to handle mental health issues. There may be times where your difficulties fall outside of the specialisms in which I work and in these cases I can recommend appropriate professionals who may be able to help.
Talking interventions for highly sensitive people (HSPs)
It is estimated that around 50% of people who seek talking interventions are highly sensitive. The reasons for this are varied and include a lack of understanding of themselves and a need for an explanation of why they seem to be different to others. This is often coupled with a deeper psychological insight and awareness of their symptoms or experiences and the impact this has on them. Finally, they are often keen to develop themselves personally and are more likely to respond well to interventions.
Many interventions however may not account for high sensitivities, which can be particularly harmful if goals and objectives are misaligned. Therapy for HSPs can sometimes fail to incorporate sensitivities into formulations and treatments, which may become ineffective. Similarly, coaching that is not specific for HSPs may encourage goals that are out of reach or that even reconfirm the unhelpful beliefs they may have about themselves.
HSP-Focused services
As both a coach and clinical psychologist, I provide therapy and coaching services that are tailored to the individual needs of HSPs. If you are not sure if you are highly sensitive or not, have a read of my article What it means to be highly sensitive where you will also find links to tests that assess your level of sensitivity. And don’t worry, I am happy to work with you whatever your scores reveal if you feel drawn to the services I am offering and the ways I work.
Transpersonal coaching
Working from a transpersonal coaching perspective developed specifically for HSPs, I focus on creating a healing space using open awareness, mindfulness, heart-centred meditations and other introspective techniques. This soothing connection fosters co-regulation calming your nervous system, maximising your window of tolerance and facilitating deeper insights and higher consciousness awareness. While we may touch on past issues, the emphasis is on present healing.
I often draw on additional techniques including parts work, resourcing, visualisation, self-compassion and shadow work. The goal is to provide a space where you feel safely held, deeply acknowledged and seen in a way you may not have experienced before. The coaching is person-centred, so you are in control of the process and are guided to access your own strengths and wisdom. The changes will be guided by an exploration of your values and we will only move at a pace you are comfortable with.
I offer a range of individual coaching services and packages depending on your needs. Follow this link to find out more about my coaching services.
Psychological therapy
In my therapy I incorporate EMDR, parts work and heart-led resourcing to work on deeper traumas, losses, fears and attachment issues that sensitive people are more likely to struggle with. I draw on acceptance, self-compassion and values work to help with other issues common to HSPs including perfectionism, people-pleasing, anxiety, transitions and a lack of identity.
We will develop a detailed psychological understanding (formulation) of your situation based on what has happened to you, the beliefs you developed as a result, and how you learned to cope. We may spend time re-framing your past in light of your sensitivity, as this is integral to developing a compassionate understanding of the behavioural and emotional patterns that are keeping you stuck. I work gently and intuitively, allowing time and space for connecting with the heart and body when required, and being guided by what emerges.
You can find out more about my therapy services at sallyconwaypsychology.co.uk
Still unsure? Try this quick quiz to see if transpersonal coaching or psychological therapy is right for you. Read through the options below and see if you resonate with more A’s or B’s.
If you identified with more A’s, then transpersonal coaching may be right for you, more B’s suggest that therapy might be a better option.
Next Steps
I hope this post clarifies the differences and similarities between therapy and coaching and how tailored interventions can be especially useful for highly sensitive people. If you need further help deciding what’s best for you, you can book a free initial chat and together we’ll explore your hopes and needs and answer any questions you may have to help you move forward.
Whatever you would like to achieve from engaging in deeper individual work together, be assured you’re not alone on this path and I am here to guide you along your way. You also have options, which is a great starting point.
If you feel like therapy or coaching is not for you right now, why not check out my free guide to discover 40 ways to start protecting your sensitive energy today. Often it’s the small things we do on a regular basis that can have the biggest impact!
Please don’t hesitate to get in touch if you have any queries, want to share something or just want to say hello!
I answer all of my emails personally and I’d love to hear from you.
Sally
