Should I Go To Therapy?

Therapy is a good idea if you are experiencing challenges in your daily life, like emotional distress or problems in your interpersonal relationships.

Therapy can help with a multitude of issues, including:

• Trust issues
• Communication issues
• Feeling connected to others
• Trouble concentrating
• Dealing with loss and grief
• Sleep problems
• Eating disorders
• Periods of significant changes
• Troubles at work or school
• Wanting to change your behavioral patterns

It’s ultimately up to you if you choose to go to therapy, but many people find it has improved their mental health and overall quality of life.

Common Types Of Therapy

There are many types of therapy. Which type a person receives depends upon their mental health diagnosis and its severity. The therapist and client will often decide together what modality of therapy will be best. Providers frequently combine elements of different types of therapy to best meet their client’s needs.

Cognitive Behavioral Therapy

A common type of therapy is cognitive behavioral therapy (CBT), which helps a person learn to identify and alter their cognitions and behavior patterns that are causing them problems in order to replace them with more healthy and accurate ones. It focuses on current life problems and ways to improve them. This can involve practicing skills to use in daily life. CBT treats many mental health disorders, including:

• Depression
• PTSD
• Anxiety disorders
• Eating disorders

CBT helps clients recognize and alter patterns of thinking and acting that lead to unwanted symptoms.

Dialectical Behavior Therapy

Dialectical behavior therapy (DBT) is a type of therapy that helps clients learn to regulate their emotions more effectively and teaches them coping skills to change unwanted or disruptive behaviors. DBT is often utilized to treat clients with:

• PTSD
• Eating disorders
• Borderline personality disorder

DBT involves increasing personal responsibility to enact change. It can take place in individual and group settings.

Interpersonal Therapy

Interpersonal therapy, also known as IPT, is a short-term type of therapy. It works by helping clients to understand interpersonal challenges that are causing them difficulties. It helps with:

• Depression
• Unresolved grief
• Changes in jobs
• Conflicts with others
• Challenges relating to other people

The benefits of IPT include learning healthy ways to express emotions and improving how a client relates to and communicates with other people.

Mindfulness-Based Therapy

Mindfulness-based therapy combines CBT with mindfulness to help a person become present in the current moment. It focuses on looking at difficult emotions without judging them and learning to differentiate between your sense of self and negative thoughts or feelings you are having. Meditation exercises are often incorporated. It has been shown to help:

• Depression
• Anxiety
• Mood disorders

Mindfulness-based therapy teaches clients to find relief by understanding that they can feel difficult emotions but they don’t have to define them.

Eye Movement Desensitization And Reprocessing Therapy

Eye movement desensitization and reprocessing therapy (EMDR) helps people process and work through trauma and other negative life experiences. It helps the processing of memories that are otherwise not accessible.This type of therapy looks at childhood events instead of current challenges. Your therapist will create a treatment plan based on your history and what you are currently going through. EMDR teaches coping skills for stress reduction to lessen the distress from traumatic memories. It works by helping a person to have positive beliefs instead of negative ones. EMDR has been shown to help with:

• PTSD
• CPTSD
• Substance abuse
• Eating disorders
• Anxiety disorders
• Other mental health conditions

EMDR is conducted in between three to twelve sessions or more.

Exposure Therapy

Exposure therapy has foundations in CBT and helps people look at their worries and fears and decrease symptoms of having experienced trauma. This type of therapy can help if you are scared or anxious about something and have been avoiding it. A safe environment is provided to gently expose you to the things you are afraid of, which disrupts things like avoidance and helps you learn new behavior.

Exposure therapy can help with phobias and their related behaviors. It works by slowly exposing a person to what they are afraid of and incorporates relaxation techniques during triggering situations. It can also be particularly helpful for people with:

• OCD
• PTSD
• Social anxiety
• Panic disorder

Somatic Psychotherapy

Somatic psychotherapy is a body-centered therapy that works to treat trauma and related issues. It helps people to develop an awareness of the connection between body, mind, and behavior. Somatic psychotherapy looks at how the physical body holds on to stress and focuses on working through difficult feelings by integrating different approaches to working on a client’s specific needs.

With somatic psychotherapy, you might have a session in which traumatic experiences are brought up, and the therapist can help you see the physical responses you have as you work through the issue. Benefits of this therapy include improved boundary development, grounding, and self-regulation.

Somatic psychotherapy can help with a wide range of mental and physical conditions, including:

• Depression
• Anxiety
• PTSD
• Chronic pain
• Addiction
• Trauma

It works to connect the mind and body and may include activities like meditation, dance, and breathing exercises to help you focus and heal.

Group Therapy

Group therapy helps you form connections with others who are experiencing similar problems. Groups may meet for four to twelve weeks, or they may be ongoing. It can help you to share what you are going through while relating to others and developing new skills. Members of the group add value by sharing their perspectives and things they are going through. It allows you to share your situation with others while you develop skills to improve your wellness and relate with others.

Group therapy works for:

• Family problems
• Depression
• Anxiety disorders
• ADHD
• PTSD
• Eating disorders
• Panic disorders
• Phobias
• Substance abuse

Group therapy provides interpersonal support and a feeling of belonging that will help you understand yourself better. It can be beneficial to engage in therapy with people who are going through similar things, and this can make you feel less alone. Individual therapy can continue while a person also attends group therapy.

Art Therapy

Art therapy utilizes a person’s creativity as a means self-expression and examines their feelings and experiences.Its goal is to enhance mental wellness and provide insight into who you are as a person. Your therapist will help you use creative expression to explore and interpret what you are going through. This can be done through painting, drawing, coloring, photography, doodling, sculpting, dancing, making collages, pottery, and making music.

Art therapy has been utilized in the treatment of:

• Depression
• Anxiety
• Learning disabilities
• Brain injuries
• Substance abuse

Art therapy can help people visually communicate their emotions when doing so verbally may be difficult. Art therapy helps clients to engage their minds, understand themselves better, share thoughts with others, and resolve conflicts.

Internal Family System

Internal family system (IFS) is a type of therapy that helps a client work through shame and find compassion for oneself. Clients are instructed to look at their trauma history and attachment issues. IFS theorizes that there are multiple states of mind in a person, and they serve different roles. Some are protective, and some are subconscious and need to be brought to the surface to heal. The goal of IFS is to accept these inner aspects of the self and integrate them. This leads to the creation of a cohesive relationship with the numerous parts of oneself. IFS helps to change unwanted thoughts, feelings, and behaviors. Radical acceptance is a fundamental part of this type of therapy. IFS can help with:

• PTSD
• Depression
• Anxiety disorders
• Substance abuse
• Phobias
• Physical conditions

The length of treatment varies depending on each client’s situation.

Animal-Assisted Therapy

Animal-assisted therapy uses animals to improve a person’s cognitive, social, and emotional functioning.  It is helpful for people with many conditions, including:

• ADHD
• Schizophrenia
• Depression
• Anxiety
• Autism
• A history of trauma

Animal-assisted therapy has also been shown to help with blood pressure and hormone level concerns.

Mentalization-Based Therapy

Mentalization-based therapy involves being aware of your own mind and those of other people. It is the process of making sense of oneself and others in regard to thoughts and feelings. Internal dialogue and how it is interpreted is looked at. The therapist serves as a secure therapeutic attachment as insight is gained into thoughts and behaviors.

Mentalization-based therapy was originally developed to treat personality disorders but can also be utilized in the treatment of depression, substance abuse, and eating disorders. It can be particularly helpful for people whose childhood experiences resulted in abandonment or attachment issues.

Couple And Family Therapy

Couple and family therapy helps by letting partners talk through their relationship challenges with a third party present. The therapist works as a mediator to look at your ways of interacting and arguing. It is important that both people are vulnerable to commit to fully showing their true selves. While the therapist listens to each of your perspectives, they might point out limiting beliefs and encourage you to listen to one another so that the relationship can progress towards its fullest potential. It can improve communication and make relationships last longer by looking at one another more clearly. Couples therapy can take months or years to work on issues.

Acceptance And Commitment Therapy

Acceptance and commitment therapy help patients be present in the current moment and accept their thoughts and feelings without judging them. Its purpose is to assist you in working through troubling emotions so that you can focus on healing instead of on what is going wrong. This type of therapy also teaches coping mechanisms to deal with challenging experiences.

Humanistic Therapy

Humanistic therapy focuses on the person and their sense of purpose and well-being. It looks at the events of a person’s life and how they have impacted them. It also provides a way of changing things. It looks more at the present moment than past events. It teaches you to be an active participant in your life and reconnect with your identity. Humanistic therapy promotes self-acceptance so that you can be your true unique self.

Psychodynamic Therapy

The foundation of psychodynamic therapy or psychoanalysis is that behavior and mental wellness are rooted in early experiences and that bringing these things into conscious awareness can help a person see them clearly and work through them. With psychodynamic therapy, a client works with their therapist to increase self-awareness and to alter long-held behavioral patterns so that the client can become more in control of their life and find ways to improve it.

Supportive Therapy

Supportive therapy works by using encouragement and guidance to assist clients in building up their own personal resources. This increases self-worth, lowers anxiety, builds coping skills, and helps a person with their social and community relationships.Supportive therapy assists people in improving their mental health in order to experience improved ongoing well-being.

Play Therapy

Play therapy is very helpful with young clients. It helps children work through their emotions and feelings without having to verbally express them. Drawing, painting, dancing, sand-tray therapy, and playing board games can be incorporated. Sessions may take place individually or include family members. Play therapy can also be helpful for adults.

Will I Be Able To Afford Therapy?

If you have health insurance, federal law requires that insurance covers mental health services, including psychotherapy. Medicaid and Medicare recipients are allowed mental health services, so cost is often not an issue. It is important to discuss with your therapist if you have insurance that will cover the therapy sessions. There might be a copay charge of $10 or $20 per session, but many plans do not require this.

If you do not have insurance, it is helpful to know that many providers offer payment plan options. These vary by provider but can be affordable and income-based. Paying for sessions can range from $65 to $145, but paying as low as $40 per week is possible for online therapy.

What’s The First Step In Looking For A Therapist?

To find a therapist, look for the following types of healthcare providers: psychologists, clinical social workers, psychiatrists, and certified counselors.

If you are looking to explore whether medication will help, it is helpful to know that psychiatrists are medical doctors who both prescribe medicine and help to determine whether there are any underlying medical conditions present that may be contributing to the client’s challenges.

What Happens In The First Session?

In your first therapy session, your therapist will work through an intake assessment to gather background information about your situation and details about the symptoms you are experiencing. Standardized tests may be incorporated to assess for depression, anxiety, and other issues. Information gathering will take place regarding any family history of mental health problems, medical issues, substance abuse concerns, and trauma.

You should expect to be an active participant. Working together with your therapist in an honest manner is a fundamental part of the process. This means there should also be a sense of trust felt in the first session.

Will I Receive Medication If I Go To Therapy?

Medication is often used in combination with therapy when it comes to treating mental health conditions. Not all mental health providers can prescribe medications, but those who can include psychiatrists, nurse practitioners, and primary care doctors.

However, medication is not always necessary. Other things can help, such as improved diet, exercise, a good sleep schedule, and other improvements to increase aspects of a healthy lifestyle.

What Are The Red Flags Of An Unqualified Or Unethical Therapist?

Therapists are credentialed in their area of work. So, it is important that you find a provider who is licensed to provide mental health treatment to you. You can check this with your insurance company or look up a therapist’s name to find information about their educational background and license to practice.

Confidentiality is also something that must be maintained. If you are having concerns about this, that should be fully explored. Also, if you have been participating in therapy for a very long time and are not feeling understood or feeling better, consider looking into finding another therapist. It’s also important to maintain boundaries with your therapist; a therapist should never ask you to hang out or go on a date, both of which could interfere with the course of treatment.

Can I Help A Loved One Find A Therapist?

You can help a loved one find a therapist by focusing on helping them find a good fit between them and the therapist. You can often locate information online about a therapist that will explain their personality and approach to therapy. You can get referrals for a loved one from your primary care doctor, through employee assistance programs, by searching online, or by contacting your insurance company.

When Does Therapy End?

Therapy can be short-term or long-term, depending on the type and complexity of issues a client is experiencing. This can be discussed together by the client and their therapist. What goals have been met and what progress has been made are what determine when it ends.

The duration of how long you attend therapy could depend on your insurance coverage or your personal preference. Some people like to go until a particular problem is solved, while others prefer to maintain going to therapy as a long-term wellness solution. Length can also depend on what your treatment goals are and what type of therapy you are receiving. Talking to your therapist about this when starting sessions can be very helpful in getting an idea of duration.

How To Find Help

It is just as important to take care of our mental health as it is our physical health. If you feel therapy could benefit you, contact a licensed medical professional today to find the right therapy fit for you.