Let’s talk therapy
Going to therapy was one of the best decisions of my life, if not THE best. We are gonna talk everything therapy, and hopefully if you’re looking for that final sign to go to therapy, this is it.
There are so many benefits of therapy, but here are the most important and valuable:
help improve communication skills.
help you feel empowered.
empower you to develop fresh insights about your life.
learn how to make healthier choices.
develop coping strategies to manage distress.
Psychotherapy, also called talk therapy or usually just "therapy," is a form of treatment aimed at relieving emotional distress and mental health problems.
Provided by any of a variety of trained professionals—psychiatrists, psychologists, social workers, or licensed counselors—it involves examining and gaining insight into life choices and difficulties faced by individuals, couples, or families. Therapy sessions refer to structured meetings between a licensed provider and a client with a goal of improving some aspect of their life.
Should I go to therapy?
Most people, regardless of their specific challenges, can benefit from having an impartial observer listen and offer guidance. Because of therapy’s cost and time investment, however—as well as lingering stigma surrounding mental health—the decision to begin therapy isn’t always an easy one.
Therapy is for everyone and anyone. Being able to learn about yourself and to grow and uncover underlying feelings is honestly a blessing.
Therapy is…
Like going to the gym–but for your brain!
An amazing resource for growth & healing
A normal way to maintain your mental & physical health.
For everyone
Therapy is NOT…
A magic cure. It takes time, work, and effort
‘Scandalous’ or embarrassing
A paid friendship
Always accessible, but it should be.
I have found some great online sources to help get you started if therapy is something that you might be interested in. I honestly think everyone should be in therapy. Why wouldn’t you want to learn more about yourself and understand your feelings and where they come from?
In person therapy can be intimidating for some, so these online sources can make you more at ease:)
Online Therapy Options
Better Help
The world's largest counseling service. 100% online. Their mission statement: “Making professional counseling accessible, affordable, convenient - so anyone who struggles with life’s challenges can get help, anytime, anywhere.”
TalkSpace
80% found Talkspace to be as effective or more effective than traditional therapy.
98% found Talkspace to be more convenient than traditional therapy.
Benefits of Talkspace
24/7 access — reach out whenever you need
Eliminate commute time and scheduling hassles
Flexible plans to meet your needs and lifestyle
Seamlessly switch therapists, at no extra cost
Save money while receiving high-quality care
Here are the top 10 online therapy treatment resources. Professionals compare & contrast different platform to help you find the best fit.
Which type of psychotherapy works best? There's no simple answer. Just as people respond differently to different drugs, you might do better with one type of therapy than with another. Many people find that a blended approach — one that draws on elements of different schools of psychotherapy — suits them best. There are many forms of psychotherapy, but the two most popular forms are psychodynamic therapy and cognitive behavioral therapy.
Psychodynamic therapy
Psychodynamic therapy focuses on how life events, desires, and past and current relationships affect your feelings and the choices you make. In this type of therapy, you and your therapist identify the compromises you've made to defend yourself against painful thoughts or emotions, sometimes without even knowing it. For example, someone with an overbearing parent may unconsciously find it difficult to risk developing intimate relationships, out of fear that all close relationships will involve a domineering partner. By becoming aware of links like this, you may find it easier to overcome such obstacles.
The process of psychoanalysis developed by Sigmund Freud may be the most familiar form of psychodynamic therapy, but it's not the most common. Psychoanalysis is designed to uncover the unconscious roots of your symptoms and help you apply this understanding to your current life. Classic psychoanalysis is time-consuming (it requires meeting several times a week, possibly for many years) and not widely used today. However, it's still influential in the thinking behind much psychodynamic therapy, which can be short- or long-term, and may focus broadly or more narrowly on a particular issue or symptom.
Another common focus of psychodynamic therapy is an individual's interaction with other people. Psychodynamic therapy can help you identify what you seek in a relationship (your needs), the healthy and unhealthy ways of meeting those needs, and ways to improve your ability to communicate. Such therapy can help people cope with the loss of a relationship, conflicts within relationships, or the demands of shifting roles (such as retirement or caring for a parent). One system of therapy with this emphasis, called interpersonal therapy, combines elements of psychodynamic therapy, cognitive behavioral therapy, and other techniques. Therapy is limited to three or four months and focuses on psychological difficulties sparked by recent conflicts or transitions.
The cognitive behavioral approach
Cognitive behavioral therapy (CBT) is less focused on the underpinnings of feelings and instead emphasizes how to change the ingrained patterns of thoughts and behaviors that are causing problems. CBT can be used to alter difficult behaviors, such as smoking, procrastination, or phobias, and can also help address conditions such as depression and anxiety.
Cognitive behavioral therapists believe that you can change your feelings by changing your thoughts and actions. For example, you may have patterns of distorted thinking — excessive self-criticism or guilt ("I always mess up" or "It's all my fault"), always anticipating the worst ("I'll never get this right"), attributing untoward motives to others ("Everyone dislikes me") — that make you vulnerable to feeling bad. CBT teaches you to recognize these patterns as they emerge and alter them. During CBT, the therapist may ask you to judge the truth behind these statements, to work to transform such automatic thoughts, and to recognize events that are beyond your control. The "behavior" part refers to learning more productive responses to distressing circumstances or feelings — such as relaxing and breathing deeply instead of hyperventilating when in an anxiety-provoking situation.
MYTHS vs FACTS
For some reason many people have wrong perceptions of what going to therapy is like. So, today I want to talk about therapy and debunk some common myths about therapy.
Let’s get into it.
MYTH: Going to therapy is a sign of weakness.
FACT: People who go to therapy are incredibly strong and brave.
MYTH: Only people with mental health disorders can go to therapy.
FACT: Anyone can go to therapy.
MYTH: Therapy is useless and a waste of money.
FACT: There is A LOT of research that has shown that therapy is very helpful.
The Most Common Types of Therapy
There are more than fifty types of therapeutic approaches. Only a few of them are common, though. There are also some that act as broad categories and contain subtypes.
Below are the types you are most likely to encounter. These approaches apply regardless of the other type factors we will explore later in the guide.
Note: Remember, most therapists blend therapeutic approaches and customize an integrated approach for each client.
Client-Centered Therapy [Person-Centered Therapy, PCT, CCT or Rogerian Therapy] (Part of the Humanistic Category of Therapy)
Client-centered therapy focuses as much on the client as possible. The therapist provides little authority or direction. Instead he or she offers subtle guidance and encourages the client to take control of their destiny.
CCT therapists show more concern and care than more analytical therapists. They put more time and effort into empathizing with clients.
Cognitive or Cognitive Behavioral Therapy [CBT] (part of the behavioral category)
CBT treats dysfunctional thinking that leads to maladaptive behaviors, mental illness and negative emotion. It focuses on thoughts rather than the client as a person.
Dialectical Behavioral Therapy (DBT)
DBT helps patients find ways to accept themselves, feel safe, and manage their emotions to help regulate potentially destructive or harmful behaviors. Clients who engage in DBT therapy participate in DBT skills training sessions that are typically taught in a group setting in four modules.
Dialectical thinking refers to the ability to view issues from multiple perspectives and to arrive at the most economical and reasonable reconciliation of seemingly contradictory information and postures.
DBT was originally intended to treat borderline personality disorder (BPD), but it has been adapted to treat other mental health conditions. DBT can help people who have difficulty with emotional regulation or are exhibiting self-destructive behaviors (eating disorders and substance use disorders).
DBT primarily helps clients regulate intense emotions and improve interpersonal relationships through validation, acceptance and behavior change.
Existential Therapy (part of the humanistic category)
Existential therapy emphasizes and helps clients manage aspects of the human condition, including the givens of human existence: isolation, meaninglessness, mortality and freedom. Psychotherapists such as Irvin Yalom derived it from existential philosophy.
Gestalt Therapy (part of the humanistic category)
Gestalt therapy emphasizes personal responsibility and helps clients focus on the present. It also stresses the development of the therapist-client relationship/alliance, the social context of the client’s life, awareness, attitudes and direct feelings and perceptions rather than interpretations.
Psychoanalytic or Psychodynamic Therapy
The psychodynamic approach explores unconscious feelings/thoughts and the impact of the past on the present. It is the oldest type of psychotherapy and closest to what Freud created.
Signs that maybe you should go to therapy or try it out…
You’ve thought about it, or frequently think about trying it out
You want to learn more about yourself and your feelings
You ponder if it could help you or not
You feel hopeless and unmotivated to improve your current situation
You constantly worry–if you’re always worried that something bad will happen, it can prevent you from enjoying life.
Conflicts in your relationship–many triggers can strain your marriage or relationship.
You either sleep too much or sleep too little–Depression and anxiety can affect your sleep and poor sleep can make symptoms worse. Therapy, such as cognitive behavioral therapy for insomnia (CBT-I), could help.
Loss of appetite or eating too much–Take notice if you are eating a lot or if you don’t feel hungry at all.
Substance use–If you’ve been drinking heavily or using drugs, you could be using substances to cope with deeper concerns.
Irritability–Be aware if you find yourself feeling considerably irritable or impatient much of the time. Is your mood straining your relationships? Consider whether you could use some support to work through what’s bothering you.
Loss of interest in activities–Another sign that you need therapy is a sense of “flatness.” This is a problem, especially if you find yourself avoiding activities you once enjoyed or avoiding social situations altogether. “All of those are really important signs to pay attention to,” Dr. Mikail says.
Loss of productivity–Are you struggling to focus at work or at home? Dr. Mikail says those who are struggling with a mental health concern may find their productivity plummets. Negative thoughts may be distracting you or you could be unmotivated.
Your loved ones worry about you–“Sometimes, it may be easier for other people to notice those changes in us than it is for us,” he says. If you’re worried about someone you care about, reach out to them. Not sure where to begin? Follow these six tips for how to support someone with mental illness.
You’ve lost someone or something–The death of a loved one is hard for everyone. Not everyone needs professional help while they grieve. But if you’re struggling to process your feelings or move on, therapy could help. A therapist can also help you work through other losses.
