More and more Americans are choosing to seek out mental health support – in 2021 alone, over 21.6% of U.S. adults received treatment or counseling for mental health purposes, and the percentage of adults ages 18-44 are seeking therapy at an even higher rate than older adults. While the implications of the COVID-19 pandemic have certainly influenced more people to seek support, there are many other reasons why people of all ages make the choice to attend therapy.If you’ve been curious to learn more about talk therapy and what people can gain from talking with a therapist, this article will help explain the goals of talk therapy and how certain techniques can lead to positive outcomes for participants. We will describe some of the most prevalent forms of talk therapy used in counseling sessions and provide recommendations for getting started with therapy on your terms.

What are the goals of talk therapy?

The overall premise of talk therapy is that by discussing negative thoughts and feelings, you can learn to better recognize, understand, and replace them. It empowers the participant by prompting them to overcome problems and irrational thoughts by fully understanding what they are and finding new ways to work through them.

What type of people might need to voice their distressing emotions and thought patterns? Talk therapy is for many people, and you don’t necessarily need a mental health diagnosis in order to experience its benefits. The following might include reasons to set up an initial consultation with a therapist:

• Coping with the loss of a job, loved one, or piece of your identity
• Experiencing symptoms like apathy, irritability, nervousness, or despair
• Struggling to make and keep friends or intimate partners
• Striving to support a family member who has recently been diagnosed with a condition impacting their physical and/or mental health (i.e., dementia, autism spectrum disorder)

The process of talk therapy is great for many different health conditions because it can help you to decide on goals for the future. Not only that, but it can help you overcome fears that you may have or stress that you may experience. If you have gone through trauma in your life, a therapist can help you process what happened and assign your own meaning in order to move forward. Engaging in talk therapy can even help you create a stronger relationship with your family and friends, become more stable and dependable for yourself, and stop engaging in destructive habits.

What are the main types of talk therapy?

Different types of talk therapy are beneficial for people facing certain kinds of issues. What works for one person may not resonate with another, so it is ultimately a good thing that there are so many ways to try and help people manage their inner worlds. You can research the most popular forms of therapy online or by reading articles from sites like MyTherapist and BetterHelp, which go into more detail regarding techniques used, strengths and limitations, and relevant research studies. Let’s start by discussing one of the most widely studied and used form of talk therapy in the world.

Cognitive behavioral therapy

CBT centers on the individual expressing their thoughts and beliefs and understanding how those create negative emotions. Through participating in CBT, you can understand how these thoughts are valid and real, yes, but not necessarily true; indeed, they may be contributing to your present negative state. Participants can expect to have their negative ideas or language identified in a loving, yet firm way by counselors, who serve as neutral parties.

What’s an example? You might have grown up feeling that you are worthless because you did not receive sufficient attention and care from your parents; because of this, you tend to retreat when you find yourself getting too close to another person. While your emotions are certainly valid, the idea that you are worthless is certainly not true; at least, it is questionable. A therapist can help you to confront uncomfortable situations or distressing beliefs and decide how to change them by altering your thoughts.

Dialectical behavior therapy

Similar to CBT, DBT is used for people who are experiencing very intense forms of emotions; it is a common treatment for people living with substance use disorder, post-traumatic stress disorder (PTSD), and borderline personality disorder. With this method, you're able to change the behaviors that are not helping you and learn better skills to cope with situations. Your therapist will remind you about unhealthy behaviors and when you are not adhering to your own boundaries.

IPT sessions start by encouraging the participant to create a list of all their key relationships, which are grouped according to four main problem areas (relationship conflicts, life changes, grief and loss, and difficulties starting or sustaining relationships). Next, the participant strives to improve one problem area in conjunction with the therapist and implements learned strategies in between IPT sessions. The final sessions are reserved for coping with a sense of loss that may arise at the end of therapy.

Alternative therapies

CBT, DBT, and IPT are hardly the only options for people seeking talk therapy. For many people, alternative forms of therapy in conjunction with more traditional forms can be a great way to get ahead. Some of these forms are animal therapy, art therapy, music therapy, and exposure therapy. Each type can help you to enhance different forms of communication, understanding, or skills. They are each going to work in different ways, and not all forms of alternative therapy will work for everyone.

What techniques are used in talk therapy?

As you can imagine, there is a significant amount of talking in talk therapy! However, the conversations are not aimless. A good counselor will help you keep your goals in the forefront of your mind and teach you strategies aimed at reaching those goals. Not every session will look the same – at times, a counselor may need to adjust the plan because of something that happens during your time together. 

The techniques you use in therapy will naturally depend on your goals and the type of therapy in which you are engaging (i.e., CBT, DBT, family-focused). For many, it may make sense to combine therapy with a medication regimen, especially if you have been diagnosed with a severe mental health condition like schizophrenia, major depressive disorder, or borderline personality disorder. Know that you have agency in determining the course of treatment that is best for you. No one can “make” you do anything in a talk therapy setting without your consent, though open-mindedness is often key to learning new, empowered ways of thinking and acting.

Getting the help you need

If you're looking for psychological help, it's important that you know where to look and that you find a therapist whom you can count on. You will want someone whom you feel comfortable talking to, because talk therapy is likely not going to work if you're not talking. Feeling comfortable with a therapist is an extremely personal situation. A therapist that your best friend loves may not be the right person for you, but it's up to you to decide.

Many people make the mistake of thinking that they have to stick with the first therapist they encounter – this is not true, and a good counselor will encourage you to be honest. They will not take it personally if you decide to pursue a different therapist, the form of treatment, or form of receiving therapy. Options for talk therapy are available in-person and online, and online therapy comes with benefits that may be appealing to certain types of people.

Through online counseling platforms like MyTherapist, for example, you can schedule virtual meetings with your therapist at times that work for your schedule. Whether you’re at home, on a work break, or on vacation, you can meet with your counselor from any location with a secure internet connection. Should you wish to text your counselor at the moment, you can even do that using a mobile device. Additionally, internet-based therapy is often viewed as a more affordable alternative to face-to-face counseling.

Various studies have been conducted on the efficacy of online therapy, especially with regard to internet-based CBT (iCBT). In one study, researchers evaluated the effectiveness of iCBT in treating internet addiction among 128 participants. By the end of the 12-week intervention, 95% of those receiving the internet-based intervention demonstrated the ability to manage their symptoms and 78% sustained their recovery after a six-month follow-up visit. Another meta-analysis showed that – across internet-based intervention studies focusing on treatment for depression, anxiety, eating disorders, and substance use disorders – online talk therapy is effective in reducing symptoms.

Takeaway

If you have been going through challenging times, wish to improve some aspect of your communication, or need resources as a caregiver for someone living with a mental health condition, talk therapy can provide a safe space to express yourself, process your experiences, and get help. You do not have to overcome your obstacles alone – sometimes just talking things through can provide a significant sense of relief. If you feel that online counseling is the best route for you, reach out to the compassionate, professional therapists at MyTherapist.