Person-centered therapy (PCT) views people as being naturally capable of making positive changes. Therapists are supportive guides in this process.
Empathy, authenticity, and unconditional positive regard are three core components of PCT. The therapist works to create a safe, judgment-free environment where clients can be themselves.
PCT is an evidence-based form of care that can be used with other types of therapy. It’s helped people living with depression, anxiety, and other mental health concerns.
Have you ever noticed how some plants will survive in unusual places? Weeds can fill the cracks between sidewalks even when it doesn’t seem like the conditions are right for them to grow.
Person-centered therapy [1] (PCT) was founded on the belief that humans are hardwired for healthy functioning. In other words, we aren’t so different from those rugged, resilient plants.
PCT is also known as client-centered, person-centered, or Rogerian therapy. It helps people overcome their challenges by tapping into their inner strengths. Providers who practice PCT show unconditional positive regard and see clients as the experts on themselves. Learning more about this nondirective, science-backed treatment can help you determine whether it might be a good fit for you.
Key principles of person-centered therapy
PCT was pioneered by humanist psychologist Carl Rogers [2] in the early 1940s. Rogers saw self-actualization, becoming your most authentic self, as the core driver of positive change. The goal of PCT is to help people increase self-awareness and identify their existing strengths. Rogers believed that in doing so, people become more capable of achieving their goals.
In PCT, therapists take a nondirective, nonjudgmental stance. Their role isn’t that of an expert, but more of a supportive guide. Rogers saw the therapeutic relationship as critical for improving outcomes.
He defined three key principles [3] for successful PCT:
Accurate empathy: The therapist makes a consistent effort to understand the client and their experiences. It’s not just about examining someone’s thoughts and behaviors. It’s about exploring the feelings beneath them.
Congruence: The therapist is genuine and authentic in sessions. Therapists share their feelings and reactions honestly, without making the conversation about them.
Unconditional positive regard: The therapist creates a warm, safe environment where people can truly be themselves. No matter what clients do or say, the therapist will offer judgment-free support.
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What happens during client-centered therapy
What happens during PCT sessions will vary based on each person’s needs and goals. But some techniques you might encounter in PCT include:
Rogerian mirroring: The therapist will reflect what they think [4] they’ve heard to ensure understanding and deepen the conversation. For example, imagine you say something like, “My husband doesn’t make time for me.” Your therapist might respond with, “It sounds like you don’t feel prioritized in your marriage. Do I have that right?”
Open-ended questions: Closed-ended questions are those that can be answered with one word, often “yes” or “no.” But open-ended questions [5] invite exploration and a more nuanced response. For example, instead of asking you, “Did you have many friends while you were in high school?” the therapist might say, “Can you tell me about your social life when you were a teen?”
Self-disclosure: The therapist may share something about themselves [6]. But only when it’s to help the client feel supported and understood. For example, they might say something like, “I hear what you’re saying, and I get overwhelmed in social situations sometimes too.”
The benefits (and limitations) of a person-centered approach
One of PCT’s benefits is its flexibility. Providers can apply PCT principles alongside other therapies and in different settings. As an evidence-based approach, PCT has been used to treat a range of mental health concerns [3], including:
Like other forms of care, PCT isn’t necessarily right for everyone, and that’s OK. For example, it may not be a helpful stand-alone solution when a person is experiencing active psychosis (like hallucinations or delusions) or when there are immediate safety concerns. Additionally, it may not be a fit for people searching for immediately actionable solutions. PCT is meant to inspire positive change by increasing self-awareness, and this process can take time.
Next steps to starting person-centered therapy
If PCT sounds like something you’d like to explore, the good news is that many providers practice [7] it. Having a therapist demonstrate unconditional positive regard is also consistently cited as an effective way to improve clinical outcomes [8].
To get started with PCT, you can ask an existing provider (like your doctor or psychiatrist) for a referral. You can also search online directories and teletherapy platforms. Look for therapists who mention person-centered, client-centered, or Rogerian therapy in their profiles. When you meet with a prospective therapist, let them know that you’re interested in PCT and ask how they apply it in their practice.
Person-centered therapy shines when someone needs a calm, supportive space to rediscover their strengths and hear themselves more clearly. Its nonjudgmental environment often helps people open up, trust themselves, and create change from a place of genuine insight.
Ashley Ayala, LMFT
Clinical reviewer
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Person centered therapy (PCT) helps inspire positive change through authenticity and increased self-awareness. It’s designed to help people uncover and apply their inner strengths and use them to address their challenges.
PCT is a nondirective, judgment-free form of care that can be used alongside other approaches. It’s been used to manage depression, anxiety, PTSD, and other common mental health concerns.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Person-Centered Therapy (Rogerian Therapy) https://pubmed.ncbi.nlm.nih.gov/36944012/
- Carl Rogers, PhD https://www.apa.org/about/governance/president/carl-r-rogers#:~:text=Carl%20R.%20Rogers%20%281902%E2%80%931987%29%20is%20esteemed%20as,pioneering%20the%20field%20of%20clinical%20psychological%20research.
- Person-Centered Therapy (Rogerian Therapy) https://www.ncbi.nlm.nih.gov/books/NBK589708/
- Behind the mirror: what Rogerian “Technique” is NOT https://www.tandfonline.com/doi/full/10.1080/14779757.2014.924429
- Therapists’ views on the use of questions in person-centred therapy https://www.tandfonline.com/doi/full/10.1080/03069885.2021.1900536#abstract
- What Did Carl Rogers Say on the Topic of Therapist Self-Disclosure? A Comprehensive Review of His Recorded Clinical Work https://adpca.org/wp-content/uploads/2020/12/What_Did_Carl_Rogers_Say_on_the_Topic_of_Therapist_Self-Disclosure_A_Comprehensive_Review_of_His_Recorded_Clinical_Work.pdf
- Person-centered therapy: Past, present, and future orientations. https://psycnet.apa.org/record/2015-26919-007
- Positive regard and psychotherapy outcome: A meta-analytic review https://pubmed.ncbi.nlm.nih.gov/30335454/
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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