What Are the Benefits of Therapy?

Does Therapy Help?

Therapy works by helping people deal with a host of difficulties in life, and it can assist people with a wide variety of mental illnesses.¹ Research shows overwhelmingly that mental health therapy can benefit people of all ages, cultures, ethnicities, socioeconomic statuses, and abilities. This is true whether it’s individual, group, couples, or family therapy.² Therapy improves lives for the majority of people who seek it. About 75% of people who receive therapy reap benefits.¹

Therapy gives people tools to overcome obstacles big and small in order to experience well-being and thrive. Its effectiveness doesn’t end with tools, however. Therapy works because it actually changes the brain.¹ Scientists using neuroimaging techniques have been able to demonstrate that the brain changes as a result of psychotherapy.^{1, 4, 5}

Additional findings from studies on the benefits of therapy include:

• An analysis appearing in 2011 the journal Psychiatric Times reports that up until that year over 20 studies had examined brain changes after therapy for depression, anxiety disorders, obsessive-compulsive and related disorders, and trauma disorders like PTSD; all found that therapy changes the brain as much as psychiatric medication.⁴
• A review published in Molecular Psychiatry revealed that both medication and therapy change functioning like metabolism and neural activity in areas throughout the brain.⁵

Therapy Vs. Medication for Mental Health

Therapy may be even more effective than medication in boosting mental health.⁶ Research supports therapy as an effective way to improve mental health and well-being. It’s important to remember that therapy does work. However, it is a process, not a quick fix. Sometimes, therapy can be overwhelming, leading to strong emotions. This doesn’t mean that therapy is ineffective. On the contrary, the struggles that occur during therapy are a sign of growth.⁸ Therapy, while not always easy, ultimately brings numerous benefits and without the potential side-effects of medication.²

How Do Therapists Help?

Therapists are educated and experienced professionals with the ability to help in a variety of different ways. Therapists can serve as a teacher, a coach, a mentor, and guide through some of the most challenging aspects of life.

Here are some of the ways therapists can help their clients:

Help You Develop Coping Mechanisms

Helping you improve your current coping skills and learn new ones is one of the best ways therapists improve your mental health. There is no shortage of healthy coping mechanisms to choose from, and your therapist can help you determine what will be the most helpful for you. Along the way, therapists can help you avoid negative coping skills that only make situations worse.

Become & Help You Utilize Your Support Systems

A good therapist will become part of your support system while helping you establish and expand your other social connections. People are social creatures, and many people do well with added social interactions.

Help You Reduce Negative Mental Health Symptoms

Depression, anxiety, substance use disorders, and other mental health conditions produce a series of unwanted mental health symptoms. Sadness, worry, high stress, drug use, and anger can all be addressed head-on during therapy sessions.

Help You Meet Your Goals

Many people set goals but struggle to accomplish them. Therapists can help outline the steps to complete the process in a way that is comfortable and achievable.

Help You Overcome Past Traumas

Past traumas can drastically impact your present and future. By overcoming these traumas, you can live a life that is less affected by the past. Dealing with trauma is challenging but always worthwhile.

Help You Improve Your Communication Skills

Having relationships and building strong connections usually requires good communication skills. Therapists can identify issues with your current communication and offer recommendations and help you develop skills worth being proud of.

Help You Learn New Insights About Yourself

People develop patterns and routines in life without even considering why they do the things they do. Therapists can help you understand yourself, your motivations, and your beliefs through increasing your insight and thoughtfulness.

What Are the Benefits of Therapy?

Benefits of Individual Therapy

Individual psychotherapy refers to one person working with a mental health professional to overcome problems, make changes in one or more areas of life, or to find ways to create a greater sense of happiness and well-being. People can reap great benefits from individual psychotherapy.

Credible sources such as the APA, American Psychiatric Association, American Counseling Association, Psychology Today, Harvard Medical School, and more highlight the usefulness of therapy and its ability to:^{1, 2, 4, 8, 10, 11}

• Improve mood and regulate emotions
• Deal with overthinking
• Reduce symptoms of mental illness
• Manage personality disorders
• Decrease substance use, dependency, or addiction
• Discover and adjust unhelpful patterns in thoughts, feelings, relationships, etc.
• Work through specific problems unique to each individual
• Identify and change problematic or ineffective behaviors
• Make sense of the past in order to live more fully now and move forward positively
• Process and deal with loss or trauma
• Increase ability to function in multiple areas of life
• Foster self-exploration and understanding
• Set and achieve goals for health and wellness, education, career, and more
• Regain (or find new) motivation
• Acquire new life tools (such as coping or stress management skills)
• Learn about healthy choices for body and mind
• Create specific action plans for desired outcomes
• Improve decision-making skills
• Deal positively with change and adjust to new situations (both wanted and unwanted)
• Live a happier, more fulfilling life
• Foster hope

Research Corroborates the Benefits of Therapy

These therapy benefits are much more than simple claims and assumptions. The benefits have been determined by countless scientific studies involving real people undergoing different types of mental health therapy for numerous reasons.

This is a mere sampling of the research supporting the benefits and effectiveness of therapy:

• A review of hundreds of studies revealed that therapy is as effective or more effective than medication for reducing symptoms of mental health disorders including mood and anxiety disorders, obsessive-compulsive disorders, and stress- and trauma-related disorders.¹⁴
• A clinical trial of students in the medical sciences field showed that cognitive behavioral therapy (CBT) reduced anxiety, stress, and negative emotions and increased hope and general positivity.¹⁵
• A meta-analysis of multiple studies found that therapy decreases symptoms of disorders such as anxiety, depression, and anorexia nervosa and that the benefits of therapy continued to increase months after the final session of therapy.¹⁶
• Research into different types of therapy has consistently revealed that, while CBT is perhaps the most commonly researched approach, numerous types of therapy are beneficial both short-term (during and immediately following therapy) and long-term (with effects lasting over time.^{3, 10, 11}
• Several studies have found that the relapse rate of depression is lower among people who receive psychotherapy than those taking medication.⁴
• One randomized controlled trial compared CBT to medication in 240 people with moderate to severe major depressive disorder being treated in outpatient clinics and  discovered that therapy had the same effect as medication. In this study, about half of the people taking medication or receiving therapy experienced a reduction in depression symptoms, but only a quarter of those receiving a placebo and no therapy improved.⁷
• A meta-analysis of 153 trials involving nearly 30,000 total participants and another meta-analysis of 115 studies each found that both psychotherapy and medication improved depression and that therapy did so without unwanted side-effects.^{17, 18}
• Benefits of therapy aren’t confined to just research settings; a study conducted in actual therapy offices indicated that therapy in real life settings is truly as effective as laboratory settings indicate.¹⁹
• Benefits of therapy also aren’t confined to in-person, brick-and-mortar settings. A review of 65 studies showed that online video therapy improves a wide range of mental health challenges including general life stress and problematic situations as well as specific mental health disorders.²⁰

In summarizing a wealth of their own research, the APA informs us that “as a healing practice and professional service, psychotherapy is effective and highly cost-effective.:²

Therapy Vs. Counseling

Though many people use therapy and counseling interchangeably, there may be some differences. Counseling is sometimes seen as a form of care appropriate for all people, no matter their status or situation. On the other hand, therapy may be seen as a treatment for people with specific mental health symptoms or diagnoses. Sometimes, too, “counseling” may be facilitated by someone who is in a religious context or not necessarily licensed, while therapy should always be given by a licensed mental health professional.

Benefits of Couples Therapy

While individual therapy can and does help people deal with relationship issues on their own, sometimes it’s helpful for a couple to attend therapy together to sort through difficulties. Marriage and couples counseling is a type of counseling that offers a safe environment for couples to explore difficulties, overcome obstacles,and work toward common goals.

Couples therapy and marriage counseling offer many benefits, including:²¹

• Fixing a specific relationship issue
• Improving communication (both listening and talking skills)
• Rebuilding lost trust
• Establishing healthy boundaries to balance individuality and togetherness
• Reconnecting or rekindling diminished feelings of love, closeness, friendship, and intimacy
• Conflict resolution
• Recognizing unhealthy behaviors and learning new, healthier actions
• Increasing each person’s understanding of and empathy toward the other
• Enhancing cooperation
• Coping with one (or both) partners’ chronic mental or physical health issues

Research supports the benefits and effectiveness of marriage and couples counseling. In one study involving 877 participants experiencing relationship difficulties, couples therapy reduced distress and increased relationship satisfaction.²²

Studies indicate that the benefits of couples therapy tend to last over time.

Benefits of Family Therapy

Family therapy brings members of a family together to address issues together.²³ The benefits of family therapy are numerous.

Working with a therapist together as a family can: ^{23, 24, 25, 26}

• Help family members work together to successfully navigate problems and stressful situations
• Address the challenges that come with living together, such as each family member striving for different goals and desires
• Deepen understanding of conflicts and unhelpful interaction patterns or behaviors
• Allow family members a chance to express themselves in a safe, neutral setting
• Decrease relationship problems between family members and increase conflict resolution skills
• Provide tools for the entire family to deal positively with specific issues such as substance use in a family member or a child’s academic or behavior problems
• Improve communication skills
• Help establish clear boundaries and clarify roles within the family

In a study examining the effectiveness of a program for distressed families, researchers found that marriage and family therapy improves the emotional health of the family as a unit as well as individuals within the family.²⁷ Study results showed that family therapy reduces conflict and enhances emotional stability and security as well as minimizes and prevents behavior, emotional, social, and school- or work-related problems in family members.

Statistics indicate that people do indeed benefit from family therapy and found that after completing this type of therapy:²⁶

• About 90% of people report better emotional health
• Around 67% report improved physical health
• Approximately 75% describe an enriched relationship with their partner
• When a child is involved in family therapy, nearly 75% state that the child’s behavior, performance in school, and their relationship with other kids became better
• Most people experience improved work functioning

Benefits of Group Therapy

Group therapy includes many of the pros of individual therapy with the added benefit of forming relationships with others. Typically, group therapy members share commonalities that help you feel connected and understood. In group therapy, you can learn from the therapist and the other members’ experiences.

Benefits of Online Therapy

Online therapy has been proven to produce the same effects of in-person therapy with several bonus benefits. Some benefits of online therapy include:

• Easily access
• Convenience
• Fewer issues with transportation, missing work, or childcare
• Privacy

Are There Any Negative Effects of Going to Therapy?

In the long-term, therapy is a wonderfully helpful experience, but there may be some short-term discomfort. Therapy could encourage you to come to terms with negative past experiences and painful memories. If these have been buried for years, bringing them to the surface could be confusing, overwhelming, and scary. Ultimately, though, dealing with these issues is usually helpful.

Common Misconceptions About Therapy

Many people have formed ideas about therapy based on television or movies, but these often aren’t accurate illustrations of how therapy is done today. Many of the myths about therapy come from old and outdated methods used by therapists almost a century ago.

Common myths about therapy include:

• Lying on a couch: Therapy is usually done sitting up and facing the therapist, just like you would in any normal conversation.
• The silent therapist: Therapists are often great listeners, but therapy usually feels more like having a conversation, rather than talking to yourself.
• The mysterious therapist: Most therapists are pretty open and direct with their clients, so you probably won’t have to worry that they are psychoanalyzing you. If you are wondering what’s on their mind, just ask! Most therapists are happy to be transparent.
• Advice giving: In reality, therapists are usually discouraged from giving advice, and instead work hard to help clients find solutions on their own, giving a little guidance along the way.
• Therapy is forever: Many therapists would tell you that the goal of therapy is to no longer need therapy, and as you feel better, will recommend you stop coming or come less often. You are in control of how long therapy lasts. Most clients see benefits in just a few sessions, and the average person in therapy in the US comes to only 4-6 sessions⁴
• Therapy is for crazy people: Unfortunately, many people still believe that going to a therapist means you are crazy or have a serious mental illness. In reality, many clients in therapy have only mild symptoms or are there to solve a problem or reduce stress, and some don’t even have a diagnosed mental illness.
• Therapy is the cure: The real cure comes from changes you make in all of the hours you are NOT in therapy, and by applying things you learn in therapy to your real life.
• Therapists just want your money: Almost all therapists chose this line of work because they want to help people, and they aren’t pretending to like you just to get your money.
• Prescribing medicine: In order to prescribe medicine, most states require someone to be a medical doctor, registered nurse, or physician’s assistant. Most practicing therapists do not hold these credentials, and cannot prescribe medication.

How Do I Know If I Need Therapy?

Life is full of problems and challenges, ups and downs. It’s common to wonder if you actually need therapy or if you’re just experiencing a temporary difficulty that will soon pass, leaving you feeling back to yourself, mentally healthy, and centered.

Some signs that you may need therapy include:

• You’ve been experiencing one or more difficulties for an extended period of time (more than a few days or even a couple of weeks) and nothing seems to be improving
• You’re experiencing problems or disruptions in many areas of your life (work or school, multiple relationships, and your relationship with yourself) or a significant problem in just one aspect of life
• You seem to be stuck in negative thoughts, feelings, and/or behaviors
• You’ve tried different things to deal with your challenge, such as talking to loved ones, journaling, reading self-help books, or even taking medication after talking to your doctor, but nothing seems to be helping
• You’re experiencing physical health problems (fatigue, headaches, digestive troubles, chronic pain, etc.) but doctors have ruled out underlying medical conditions
• You find yourself withdrawing from loved ones and activities you used to enjoy
• You want to do something (ask for a raise, join a community group, change jobs) but fear or worry is holding you back

If you are experiencing one or more of these issues or a different problem that is preventing you from living fully, working with a therapist could be beneficial. Not only can you reduce problems, you can explore and learn ways to add more positivity and joy to your life. Even if you’re not sure what you would talk about in therapy, the therapist’s job is to ask you the right questions to help determine any issues that might be holding you back and brainstorm solutions.

Duncan-Ciarlone suggests you listen to your trusted loved ones as well: “Sometimes therapy may be suggested by a loved one, a family member, or your doctor. Often, people can be slow to see the need for help, and those that know you well may have a sense that you are in need of support.”

How to Find the Right Therapist for You

Deciding to work with a therapist to overcome obstacles and thrive is an important first step. The next task is to find the right therapist that will be a good fit. Knowing what you want to accomplish in therapy can help you select a therapist. While of course you don’t have to be able to fully articulate detailed goals (that often happens during therapy), having a general idea of what you’d like to work on can be helpful. For example, if you and your partner are experiencing relationship difficulties, you’ll start by looking for couples or marriage counselors rather than therapists who specialize in depression.

Once you have an idea of the type of therapist you’re looking for, it’s time to determine what therapists are available. One convenient option is to use an online therapy platform, which can match you with licensed therapists based on your needs, preferences, and schedule. Online therapy can be a flexible, accessible way to find support, especially if in-person options are limited or if you prefer remote sessions.

You can also take the following steps to find the right therapist:

• Ask loved ones, friends, faith leaders, or trusted acquaintances for recommendations
• Talk to your doctor about options for a referral
• Use an online therapist directory to discover and learn about available therapists
• Visit community centers, libraries, mental health non-profits, or clinics as many of these places have bulletin boards with business cards and informational brochures
• Call the number on your insurance card or visit your insurance company’s website for a list of approved providers
• If you live near a university with a graduate program in psychology or counseling, check to see if they offer services (many do as part of their educational experience for students)

Once you’ve made a list of potential therapists, know that it’s okay to request a consultation before committing to therapy. One of the most important factors (if not the most important factor) in the success of therapy is the relationship you have with your therapist. It’s vital that you believe you can trust your therapist and that you feel heard and respected.

Free Getting Started in Therapy Worksheets

Our collection of four worksheets is designed to introduce you to the therapy process, help you choose a therapist, set goals, and practice expressing your feelings. Find the one you need or download the full How to Start Therapy Workbook here.

Complete Workbook Download

How to Choose a Therapist Download

Therapy Goals Download

First Therapy Session Planner Download

Expressing Feelings Download

How Will I Know If I’ve Found the Right Fit?

Duncan-Ciarlone says, “You will know when you have the right therapist when you have an overall feeling of comfortability with them. Therapy may feel uncomfortable at times, however when you feel at ease with your therapist, this will allow you to be open and honest. Openness and honesty with your therapist is a healthy foundation on which to build trust. Ideally, over time, this trust will build, and your experience in therapy can be positive, healing, and a wonderful experience.”

The purpose of therapy is to help you overcome obstacles that are interfering in your life so you can create and live a quality life. The right therapist for you is the one that you feel comfortable with and know will help you get the most out of your time.