Therapy is Everywhere … Is It Really Helpful?
In the past few years, discussions of mental health have become pervasive. In schools, workplaces, and even across various social media platforms, individuals have been speaking more frankly about their mental health experiences and touting the importance of attending to one’s mental health. Discussions of self-care and developing community are some of the ways in which individuals have been encouraged to tend to their emotional wellbeing. However, perhaps more than any other method of mental health care, individual psychotherapy has been at the forefront of the conversation.
Though therapy is not a new field of practice, its status as a mainstream form of healthcare is. Thanks to growing education and destigmatization about the importance of mental health, along with a global pandemic with detrimental impacts on the mental health of many across the world, therapy has become a more accessible and regular part of the care practices of many. A proliferation of platforms offering telehealth therapy services post-pandemic are steadily on the rise. And testimonials from celebrities, social media influencers, and everyday individuals suggest that therapy can be a life-changing experience. However, despite all the buzz about the need for therapy, many are still wondering “does therapy really work?”
The short answer is … yes! Therapy can be an incredibly beneficial and effective form of care for the treatment of symptoms associated with diagnosable mental illnesses, as well as for non-clinical concerns, such as personal growth, reflection, and an improved sense of wellbeing. And research shows that the type of therapy provided (e.g. cognitive behavioral therapy or rational emotive behavioral therapy), though relevant, is not as important as the relationship between client and therapist, aka the therapeutic alliance. So, whether you are contemplating whether therapy would be helpful for you, or you are fully ready to take the first step in getting started, here are some important considerations for getting the most out of your therapeutic experience.
1. Finding the Therapist for You
When looking for a therapist, many begin their search by specialty, aiming to find someone with experience in treating or working with their presenting problem. While this is certainly important, here are a few additional factors to consider:
Location or method of delivery (telehealth vs in-person)
Costs (self-pay vs insurance)
Values (spirituality/religiosity, LGBTQ+ affirming, etc.)
Demographics/Characteristics (gender, race/ethnicity, language, etc.)
Feelings of safety/connectedness
2. Putting in the Work
Though it is incredibly important to find a therapist with whom you feel safe, the effectiveness of therapy is not solely up to the therapist. Here are some tips to help you put in the work:
Be willing to be honest and vulnerable
Be open-minded
Be willing to receive feedback
Advocate for yourself in sessions, if/when necessary
Use skills discussed in session when outside of session
3. Coming Together
As previously mentioned, the therapeutic relationship is arguably the most important component in effective therapy. Here are a few things you can do to strengthen that relationship:
Collaborate on creating realistic therapeutic goals
Give your therapist feedback about your therapeutic experience
Try sorting through any issues that arise with your therapist before stopping treatment
Though therapy has the potential to be a positive and helpful experience, it is ultimately what you make it. Using these tips and considerations can help you reap the benefits that you are seeking in therapy and reach the goals you have for your life.