What is Transactional Analysis Therapy? A Simple Guide to How It Works in Counselling
If you’ve been thinking about starting therapy, you might have come across the term Transactional Analysis therapy (often called TA). At first glance, it can sound a bit technical, but in practice, it’s one of the most down-to-earth and practical approaches in counselling.
I use Transactional Analysis therapy at Roles We Play Counselling because it helps people understand the patterns they get stuck in and how to change them. If you’ve ever thought, “Why do I keep reacting like that?” or “Why does this always happen in my relationships?”, TA can help make sense of it.
What is Transactional Analysis therapy?
TA was developed by Dr. Eric Berne in the 1950s and is based on the idea that we all operate from three key parts of ourselves, known as ego states: the Parent, Adult, and Child.
What are the ego states in TA?
Parent: This is the voice of authority—messages and rules we’ve absorbed from parents, teachers, or other adults. It might sound like: “You should try harder” or “Don’t show weakness.”
Adult: This is the grounded, here-and-now part of us. It helps us assess situations realistically and make calm, informed decisions.
Child: This holds our emotional responses and early experiences, our curiosity and joy, but also fear, shame, or the urge to people-please.
In therapy, we explore which part is running the show, for example, are you responding from your Adult self, or is your Critical Parent or scared inner Child in the driver’s seat? Once you can spot the pattern, you can start to shift it.
How can TA therapy help with relationships and daily life?
Our ego states show up all the time, at work, with our partners, when we’re under stress, or even when we’re alone. TA helps us understand the unconscious “roles” we play, like the peacekeeper, the fixer, the rebel, or the overachiever.
These roles often begin in childhood as survival strategies, but they can become limiting in adult life.
For example:
One client came to therapy feeling exhausted and invisible in her relationship. Through TA, she realised she was stuck in a pattern of pleasing others and avoiding conflict, something she learned growing up in a household where anger wasn’t allowed. By recognising when her inner Child was seeking approval, she began to respond from her Adult self instead, asserting her needs without guilt.
Does TA explore the past?
Yes, but only when it helps make sense of what’s happening now. Transactional Analysis therapy focuses on present-day patterns, but we often look at past experiences to understand where those patterns come from.
This can be especially useful for clients who want to understand why they react strongly in certain situations or why some feelings seem to “come out of nowhere.”
What tools are used in TA therapy?
In sessions, we might explore:
Ego States – noticing which part of you is showing up in different situations
Scripts – unconscious life stories like “I’m only lovable if I succeed”
Games – recurring, unhelpful patterns in relationships
Contracts – clear goals we agree to work on together
We might use journaling, discussion, or simple diagrams - nothing overwhelming, we’ll go at your pace. The aim is to notice, understand, and change what’s no longer working.
It’s not about the therapist having all the answers. It’s about shining a light on the map you’ve been following and helping you choose a new direction.
What does a TA counselling session feel like?
Clients often tell me that TA feels empowering and clarifying as it’s not just talking about problems, it’s learning to understand yourself differently. If you’ve ever felt stuck in a loop of the same arguments, decisions, or emotional reactions, TA gives you tools to break the cycle.
And it’s okay if you don’t know where to start. We begin with what’s happening in your life now and work from there.
FAQ: Transactional Analysis Therapy
What can Transactional Analysis help with?
TA therapy is useful for a wide range of issues, including:
Anxiety and overthinking
Low self-esteem
Burnout and stress
Relationship difficulties
People-pleasing or conflict avoidance
Inner critic work
Feeling “stuck” in repetitive patterns
Is Transactional Analysis suitable for anxiety or relationship problems?
Yes. TA is especially helpful for understanding the inner patterns and unconscious roles we play in relationships. It also helps you manage anxiety by identifying where the fear is coming from, whether it’s a past message, a script, or an activated Child ego state (e.g., a fear of being told off or rejected).
Can TA be used alongside other therapies?
Absolutely. In my work at Roles We Play Counselling, I often integrate Transactional Analysis with CBT and person-centred approaches depending on what each client needs.
Ready to try Transactional Analysis therapy?
If this approach sounds like it could help you, I’d love to hear from you. At Roles We Play Counselling, I offer a free 15-minute consultation call to talk through what’s been going on and see if we’re a good fit to work together.
If you’re ready to take the next step, book your free call here. It could be the start of something really valuable.
