When people picture therapy, they often imagine techniques – maybe lying on a couch and free-associating, or being given structured exercises like in CBT. But one of the most fascinating things Carl Rogers discovered through his research is that the techniques themselves aren’t what truly drives change.

Rogers and his colleagues listened to hours and hours of therapy sessions from many different styles – psychodynamic, behavioural, person-centred and more. What they noticed was that when therapy was effective, it wasn’t because of a special method. Instead, it came down to a set of relational qualities between therapist and client.

What Really Matters in Therapy

Rogers described six conditions that allow growth to happen in therapy. The most well-known of these are sometimes called the “core conditions”:

• Congruence – the therapist being genuine and authentic
• Unconditional positive regard – a warm, non-judgemental acceptance
• Empathy – really tuning into the client’s experience and trying to understand their world

And just as important, the client needs to feel this acceptance and empathy. When these conditions are in place, people naturally move towards growth, healing, and change.

So, What About Techniques?

This doesn’t mean techniques have no place. Rogers believed that if an exercise or method is offered with openness – as an invitation rather than a prescription – and with trust in the client’s inner resources, it can support the process. The client might take it up in their own way, or decide it doesn’t fit. Both choices are valid.

How This Shapes My Own Work

For me, this research is a big part of how I approach therapy. I rarely start a session by offering a technique – because I trust that real change comes from the relationship we build together. That said, I’ll never say never. If a client asks for something practical, or if together we come up with an idea that feels helpful, I’ll gladly offer it. But always with the understanding that they are the expert in their own life.

At the heart of it all, therapy isn’t about tools or tricks – it’s about the safe, accepting relationship where you can explore, reflect, and grow in your own way.