Therapy offers numerous benefits to our total well-being. Working with a therapist can help us recognize and change unhelpful thought patterns, express and positively deal with a host of overwhelming emotions, and create new actions and behaviors to accomplish goals and bring more of what we want into our lives. The effectiveness and benefits of therapy are well-supported by research.
Does Therapy Actually Work?
Therapy helps people deal with a host of difficulties that we all experience as part of the challenges of living, and it can assist people with a wide variety of mental illnesses.1 Research shows overwhelmingly that mental health therapy, whether it’s individual, group, couples and marriage counseling, and family therapy, does indeed benefit people of all ages, cultures, ethnicities, socioeconomic statuses, and abilities/disabilities.2
Therapy improves lives for the majority of people who seek it. About 75% of people who receive therapy reap benefits.1 In 2014, researchers at the Michigan School of Psychology conducted a meta-analysis of numerous studies into the effectiveness and benefits of therapy and found that about two-thirds of all people receiving mental health therapy improve.3
Therapy gives people tools to overcome obstacles big and small in order to experience well-being and thrive. In empowering people in this way, therapy works to improve mental health. 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 positively impacts both “mind” and “brain.”4 The mind refers to our thoughts, emotions, decisions to act, and other mental activity. “Brain,” on the other hand, refers to the biological, physiological organ with all of its structures, neural activity, and biochemistry. Therapy benefits both and thus is extremely effective in helping people overcome difficulties to create and live full, high-quality lives.
Because therapy improves both mind and brain, it may be even more effective than medication in boosting mental health. An article appearing in the APA’s Monitor on Psychology states that, “science shows that psychotherapy works better in the long-term and is more effective than medication.”6 Research supports therapy as an effective way to improve mental health and well-being. It’s important to keep in mind, though, that while therapy does indeed work, it is a process rather than a quick-fix.
Sometimes, therapy can be overwhelming, leading to strong emotions. This doesn’t mean that therapy is ineffective. On the contrary, according to the APA even positive changes can be difficult, and 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
Benefits of Individual Psychotherapy
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.
According to Jeanine Duncan-Ciarlone, LMFT, “Therapy can help you successfully reach your goals and reduce stress and anxiety. Other benefits include peace of mind, feeling supported, and learning new skills in a variety of areas, such as communication, relationships, career, and interpersonal growth like parenting or being an effective leader in the community, at home, or at work.”
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:1,2,4,8,10,11,12
- 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
Mental health therapy even benefits physical health. In helping people deal with chronic illness and manage stress, for example, therapy can:1,2,13,14
- Reduce the number of sick days and days of missed work
- Help people cope with symptoms of serious illness such as cancer, diabetes, etc.
- Lower blood pressure
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.15
- 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.16
- 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.17
- 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).3,10,12
- 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.18,19
- 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.20
- 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.21
In summarizing a wealth of their own research, the APA informs us that “as a healthing practice and professional service, psychotherapy is effective and highly cost-effective.”2
Benefits of Marriage Counseling
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.22
Couples therapy and marriage counseling offers many benefits, among them:22,23
- 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.24 Studies indicate that the benefits of couples therapy tend to last over time.
Using outcome measures like the Dyadic Adjustment Scale (DAS), a self-report questionnaire administered to couples periodically after the completion of therapy, researchers have discovered that the therapeutic benefits experienced by couples endure at least two years beyond therapy.23
Sometimes, it isn’t just one person or two people in a couple that need professional mental health help. Often, a family as a whole experiences difficulties. When this happens, family therapy is available.
Benefits of Family Therapy
Family therapy brings members of a family together to address issues together.25 The benefits of family therapy are numerous.
Working with a therapist together as a family can:25,26,27,28
- 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 summarizing a large amount of research, the APA asserts that therapy positively impacts a range of problems and issues among all ages.2
Research supports the effectiveness of family therapy, and numerous studies highlight benefits for individuals within the family and the family as a whole, such as:28
- Better work productivity
- Improved relationships (both between family members and with others outside the family, as learned skills transfer to different situations)
- Increased emotional health
- More community involvement resulting from an improved sense of connectedness to each other and resources in the community
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.29 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:28
- 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 therapy, whether individual, marriage, or family, abound. Even if you’re sold on the effectiveness of therapy, how do you know if you need it?
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(s) 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.
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 a 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 by taking the following steps:
- Ask loved ones, friends, faith leaders, or trusted acquaintances for recommendations
- Talk to your doctor about options for a referral
- Use a 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.31 It’s vital that you believe you can trust your therapist and that you feel heard and respected.
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.
Final Thoughts on the Benefits of Therapy
Therapy offers abundant benefits to the quality of our lives, so much so that the World Health Organization (WHO) recommends therapy as a legitimate approach to mental health and well-being.30 Therapy is indeed powerfully beneficial, helping you achieve and maintain mental health.
Additional Resources
- Mental Health America
- National Alliance on Mental Health
- MentalHealth.gov
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
