Life can be overwhelming. Whether you’re facing anxiety, depression, relationship challenges, trauma, or simply feeling stuck, you might be wondering if therapy could help. Perhaps you’ve considered reaching out but hesitated, unsure if it’s worth the investment of your time, energy, and resources.

As a specialist counselling and psychotherapy practice based in Adelaide dedicated to supporting people through life’s challenges, I believe in transparency about what counselling and psychotherapy can offer—both its remarkable potential and its limitations. I also believe in sharing what decades of research has taught us about what truly makes counselling effective.

The Surprising Truth About Effective Counselling

You might think that the specific type of counselling or therapy/modalities is what determines whether you’ll benefit from the process. This is a common assumption, but research tells a different story.

Decades of studies have consistently found that while the type of counselling matters, it’s not the most important factor in determining positive outcomes. Instead, what research calls the “common factors”—particularly the quality of the relationship between you and your counsellor—have a much greater influence on your outcomes than the specific counselling approach.

This is actually good news. It means that finding someone you connect with, and trust matters more than finding someone who practices a particular type of therapy.

What Does the Evidence Show?

Research consistently shows that clients who feel positive about their relationship with their counsellor have better outcomes. This therapeutic alliance is strengthened when:

• There is a shared sense of trust and empathy between you and your counsellor.
• You both agree about the goals and purpose of counselling.
• You both agree on how to achieve those goals.

A powerful counsellor-client relationship improves engagement and reduces the likelihood of dropping out before seeing benefits. As researchers Del Re and colleagues (2021) found, the counsellor’s ability to build strong therapeutic alliances with clients from diverse backgrounds consistently predicts highly effective counselling—more so than the counsellor’s qualifications, gender, caseload, or age.

What Makes Counselling Effective?

Studies have identified several key factors that contribute to positive outcomes:

Counsellor Factors:

• My genuine belief in the effectiveness of the approach.
• My unconditional positive regard for you as a client.
• Congruence—my behaviour’s match what I communicate to you about the work we do together.

Client Factors (that’s you!):

• Your unique life circumstances.
• Your motivation and willingness to engage in the process (so important).
• Your hope and expectation that counselling will help (which actually does help!)

Relationship Factors:

• The quality of connection between you and me as a therapist.
• Setting meaningful goals together (sometimes challenging in the beginning).

The Benefits of Counselling

With the right therapeutic relationship, counselling can offer profound benefits:

• A safe, confidential space to express yourself without judgment.
• New perspectives on persistent problems.
• Evidence-based strategies tailored to your unique needs.
• Support during life transitions and challenges.
• Development of healthier coping mechanisms.
• Increased self-awareness and emotional regulation skills.
• Improved relationships with others.

Understanding the Limitations

I believe in honesty about what counselling can and cannot do:

• Counselling isn’t a quick fix (not at all). Meaningful change typically requires time and commitment (you are likely going to have to dedicate yourself and some time to work through things).
• It may temporarily increase discomfort as you confront difficult emotions or situations (sometimes we have to go to places where there is resistance and discomfort).
• The process requires active participation—your counsellor is a guide, not a fixer.
• Not every counsellor-client relationship is the right fit. I might not be the right therapist for you, and that’s okay.

My Approach: Building on the Evidence and Being Trauma Informed

At my practice, I take the research seriously and focus on what matters most—building a genuine, supportive therapeutic relationship with each client while using evidence-based approaches that we can adapt to your unique needs.

I believe that:

• You are resilient and capable of overcoming difficulties, even when you’re currently struggling.
• If you seem disengaged, that’s not about you being “resistant” or “unmotivated”—it’s about us needing to better understand what motivates you.
• Your perception of the problem and your lived experience are central to our work together.
• You have the capacity to find your own solutions, with my ongoing support.
• Your feedback—whether positive or negative—is essential for improving our work together (I love it when clients tell me about how they are feeling in the therapeutic space).

Taking the First Step

Reaching out for support takes courage. If you’re considering counselling and psychotherapy, I invite you to schedule an initial consultation to explore whether my approach might be right for you.

Remember: finding the right counsellor is a bit like finding the right friend or partner—chemistry and connection matter. If you don’t feel a connection with me the first time, come in for the second session, then decide, also this doesn’t mean counselling won’t work for you. It simply means you haven’t found the right match yet, and I am here to also offer support around that.

Your journey toward healing and growth is unique, and I am always honoured to walk alongside you as you navigate life’s challenges and discover your own resilience.

Want to learn more feel free to check out the blog section or schedule a new client appointment with me here?