Talk Therapy: How it Works & Who It’s Right For

What Is Talk Therapy?

Talk therapy, also known as psychotherapy, is a treatment method where individuals discuss their feelings, thoughts, and behaviors with a therapist or counselor. The goal of talk therapy is to help individuals gain insight into their lives and develop coping strategies for the problems that arise. Common approaches to talk therapy include cognitive-behavioral therapy (CBT), psychodynamic therapy, and humanistic therapy.

A recent change in talk therapy has been an increase in online therapy. It became more prevalent during the COVID-19 pandemic and is now a highly accepted form of receiving talk therapy.¹ Online therapy provides a similar experience to in-person therapy but with the added convenience of technology.

Types of Talk Therapy

Talk therapy as a practice grew out of a desire to help people wrestling with difficulties in their lives. At the end of the nineteenth century, figures such as Sigmund Freud, Carl Jung, and others pioneered the earliest forms of talk therapy.² Their psychodynamic approach remains a significant influence today on therapists, although other schools of thought, such as behavioral therapies, have developed since.

In the United States, a different school of thinking, called behaviorism, emerged in the 1920s.³ Behaviorism values measurable outcomes and goals over some of the more abstract concepts of psychodynamic theory. Behaviorism has since evolved into cognitive-behavioral therapies commonly used today.⁴ Other schools, such as person-centered therapies, systemic therapies, and integrative therapies, have brought new thinking into therapeutic circles.

Here are some of the common types of talk therapy:

Psychodynamic Therapy

Psychodynamic therapy is one of the earliest theories of developmental psychology and is rooted in the principles of psychoanalysis.⁵ It is a long-term therapy, and its goal is to uncover the unconscious defense mechanisms that are driving a person’s behavior. By exploring past experiences and their influence on current behavior, individuals can gain deeper self-awareness and heal any mental disorders or distress. This therapy often involves examining relationships, dreams, and fantasies to reveal these unconscious processes.

Cognitive Behavioral Therapy

Cognitive-behavioral therapy (CBT) is one of the most popular forms of talk therapy in the United States.⁶ It focuses on identifying and restructuring negative thought patterns and behaviors. It’s based on the concept that our thoughts, feelings, and actions are interconnected, and by altering negative thoughts, one can change their feelings and behaviors for the better.

CBT is a short-term, structured, and goal-oriented therapy. It has been shown to be helpful in the treatment of a wide variety of issues, with the greatest effect in treating anxiety disorders, bulimia, and substance abuse disorders.⁷

Person-Centered Therapy

Person-centered therapy, developed by Carl Rogers, is a humanistic approach to psychotherapy. It emphasizes a compassionate environment where the therapist offers unconditional empathy. The focus is on fostering self-awareness and self-acceptance, as well as empowering the client to find their own solutions to their problems.⁸ It has been shown to be effective in treating long-term illness, such as dementia, as well as significant life transitions.⁹ Person-centered therapy has some more recent developments, such as narrative therapy, that have pushed this person-centered approach ahead with some creative interventions.⁶

Systemic Therapy

Systemic therapy was developed as a reaction to individualistic approaches and instead focuses on the relationships and dynamics within a family or social group.¹⁰ It operates on the principle that an individual’s behavior and well-being are deeply influenced by their interactions within these systems. By changing in the system as a whole, it aims to improve the functioning and mental health of each member. It’s particularly effective for addressing issues such as anorexia nervosa, family conflict, anxiety, and depression.¹¹

Integrative Therapy

Integrative Therapy is a holistic approach to psychotherapy that combines different therapeutic tools and approaches to fit the needs of the individual client.⁶ Blending techniques from different psychological theories, such as cognitive-behavioral, psychodynamic, and humanistic therapies, allows the therapist to use the best tools for each different problem. Integrative therapists adapt their methods to the unique circumstances of each client, aiming to address not just specific symptoms but the person as a whole — encompassing their emotional, mental, physical, and spiritual well-being.

How Does Talk Therapy Work?

Therapy works by helping the individual develop coping strategies, gain self-awareness, and work towards desired changes. The techniques and approaches vary depending on the therapist’s approach. The length of therapy can also vary, with some cases being short-term, focusing on specific issues, while others may be longer-term, addressing deep-rooted challenges.

Talk therapy typically begins with an initial assessment, where you discuss what brought you to therapy. Subsequent sessions involve regular meetings, usually weekly, where the individual discusses their thoughts, feelings, and experiences in a safe and supportive environment.

What Can Talk Therapy Help With?

Talk therapy can help with a wide variety of problems a person may be experiencing. Examples include difficulty sleeping, depression, social anxiety, phobias, coping with chronic pain, grief, and many others. Talk therapy is not an answer to every problem, but is helpful with most kinds of issues people deal with.

Talk therapy has proven benefits for people struggling with:

• Anxiety
• Depression
• Grief
• Family conflict
• Communication issues
• Attachment issues
• Marriage difficulty
• Life transitions

Benefits of Talk Therapy

Talk therapy is beneficial in many ways. Through therapy, people develop coping and problem-solving skills for the issues that are directly and indirectly related to why they were looking for therapy. It provides a supportive and confidential environment to process and work through past traumas or current life challenges. Talk therapy also improves mental health, enhances self-awareness, and increases a person’s ability to manage emotions better.

Some of the improvements that people who receive talk therapy report include:

• Improved ability to function and complete tasks
• Better understanding of yourself
• Overcoming fears
• Increased self-esteem
• Feeling more able to communicate your thoughts and feelings
• Working through past trauma
• Building healthier habits

Is Talk Therapy Effective?

Much research has been conducted to study the effectiveness of talk therapy, and overall, research has found that talk therapy is helpful for most issues and disorders.¹² Talk therapy is particularly effective for substance abuse disorders, insomnia, depression, anxiety, and psychosis.^{13, 14, 15, 16, 17}

How Much Does Talk Therapy Cost?

The cost of therapy varies drastically, depending on the type of therapy, whether it is covered by insurance, and the expertise level of the therapist. If you have a health insurance plan, there is a chance that your therapy will be covered by insurance. If your insurance does not contract directly with your therapist, they may still be able to provide a superbill to submit for reimbursement for some portion of the cost. Paying out-of-pocket for therapy can vary in cost, typically between $50-$250 per session. In some cases, therapists will have a sliding fee scale, which changes based on income or other factors.

Here are some questions to ask your insurer:

• Do I have coverage for mental health treatment?
• Does my plan reimburse a percentage of the cost of mental health treatment?
• How can I see which providers are in-network for my plan?
• What will I be responsible for paying for each session?
• Is there a limit to the number of sessions I can have?
• Do I need to have a diagnosis to receive treatment?

How to Find a Talk Therapist

Finding a talk therapist involves several steps. Start by researching therapists who specialize in the issues you’re facing, such as anxiety, depression, or relationship problems. You can use an online therapist directory, seek recommendations from healthcare professionals, or ask for referrals from friends or family.

Once you have narrowed down the search, contact potential therapists to inquire about their availability, fees, and whether they accept insurance. It’s also important to consider the therapist’s location and whether they offer in-person or virtual sessions.

If you wish to pursue online therapy, an online therapy platform is a great place to find the right therapist.  There are also online therapy platforms that are covered, which are great options for individuals who want to keep costs to a minimum.

Finally, schedule an initial consultation to see if you feel comfortable with their style and approach, as a good fit is crucial for effective therapy.

What to Look For in a Talk Therapist

When you are looking for a talk therapist, it is very important to choose a therapist you understand, respect, and are willing to build a trusting relationship with. The cost of insurance coverage can create limitations in your choices, but as much as it is possible to be choosy, do it. You are trusting this therapist to help you during a difficult time, and you should feel as though they take you seriously.

If there is a particular model that appeals to you, feel free to ask if they use it in their practice. If you are feeling uncertain, feel free to ask them how they may approach the issues you are dealing with. Most therapists would be happy to give you a brief overview of what their approach would be to you.

Here are a few questions to ask a potential talk therapist:

• What are typical issues you work with?
• Do you provide a sliding–fee scale?
• How would you approach my situation?
• Do you meet in person or only online?
• Do you have availability at the times I need to meet?