Therapy is not one-size-fits-all, meaning your friend’s therapist may not be the best fit for you and your needs. It is important to read clinician bios as there are many kinds of mental health professionals. Make as many introductory phone calls as necessary to get a feel for the clinician and ensure they are a good fit.
What Is Therapy?
Therapy is a process that invokes the support of a trained professional to help facilitate different techniques to combat various mental health concerns. Often referred to as psychotherapy, therapy is usually depicted as going into an office, laying on a couch, and talking to a therapist who listens and takes notes. Therapy works by calling for individuals, couples, or families to dissect and dig into root causes of feelings and behaviors and examine patterns.
Benefits of therapy are dependent on what you put into it, but therapy can be very effective if you are driven and committed. It can leave you feeling empowered, restored, and at peace.
Common Myths About Therapy
There is a common misconception about therapy that you have to be in a crisis to seek it out, and that therapists will only sit there and continuously ask you “How does that make you feel?” In reality, therapy is an ongoing conversation in which your therapist helps you develop the tools you need to succeed and find peace.
Common myths about therapy include:
- You have to be “crazy” to seek therapy: Therapy is something everyone can benefit from.
- Therapy makes you weak: Therapy can make you feel vulnerable, but there is so much strength that goes into choosing to discuss whatever issues you’re dealing with.
- You need to have mental health problems to seek therapy: You do not need to have a specific diagnosis to seek therapy; therapy is designed to help everyone and anyone.
- Therapists only ask “how that makes you feel”: Therapists ask a lot of questions designed to help you think broadly and support a healthy thought pattern.
- Therapists will make you go on medications: The choice to begin medication is always your choice and you can not be made to do something you don’t want to; the therapist will support your decisions as long as you are safe.
- Therapists will judge you: Therapists have had a lot of training and practice to ensure that patients/clients feel understood and safe.
What Kind of Therapist Do I Need?
Knowing whether you need therapy and what type of practitioner you need can take time. It is important to read clinician bios as there are many kinds of mental health professionals, including psychiatrists, psychologists, social workers, and family therapists. You can always make introductory phone calls to ensure they’re a good fit for your needs.
Psychiatrist
Psychiatrists are medical doctors (MDs) who study emotional, behavioral/mental, and developmental health. MDs also study the brain and can assess physical changes or issues in the brain. They complete four years of undergraduate education, four years of medical school, and four years in residency focused on psychiatry.
Because they are MDs, they can make diagnoses and prescribe medications. They often further specialize in specific diagnoses, and can also make referrals for other providers. In today’s medical system, many psychiatrists do not provide classic therapy sessions so make sure to ask that question if you are primarily seeking therapy services.
Psychologist
Psychologists study emotional and mental/behavioral health and how they impact the way people interact and relate to the world around them. They make diagnoses and complete four years of undergraduate education as well as an additional three to four years of graduate education, including a doctorate. They see individuals, couples, and families and often use psychotherapy as their main approach to address mental health issues.
The key difference between psychiatrists and psychologists is that, in most states, psychologists cannot prescribe medication. Some psychologists will also perform testing batteries to examine cognitive or personality concerns.
Licensed Clinical Social Worker (LCSW)
An LCSW has to complete four years of undergraduate education and two to three years of graduate education with an internship throughout. After graduating with a master’s in social work, they must complete two to three years of supervised clinical work and pass a licensing exam. They’re often called social workers or therapists who learn about various types of mental health assessments, mental health issues, specific disorders, and techniques for interventions.
They have classes in which they have to role play, understand the history of various issues, and learn how to do proper counseling. They apply what they learn in the classroom and their internships, and have to write papers on their work. Many LCSWs go on to get specialization in various types of therapy modalities. LCSWs can be found in many settings such as healthcare, private practice, schools, and legal settings.
Licensed Marriage & Family Therapy (LMFT)
An LMFT has to go through four years of education as well as two-three years of graduate school with an internship and licensing process. LMFTs are trained specifically to treat mental health issues in the context of relationships, whether it’s couples counseling or family therapy. These issues include infidelity, separation/divorce, infertility, blended families, remarriage, and dynamics with children.
Licensed Professional Counselor (LPC) or Licensed Mental Health Counselor (LMHC)
These clinicians provide a variety of mental health interventions for mental health conditions. They also have to go through four years of education as well as two to three years of graduate school with an internship and licensing process. They develop a treatment plan and often work in a variety of settings.
Do I Need Counseling or Therapy?
In most cases, counseling and therapy are used interchangeably to describe the same services. Counselors provide therapy, and therapists can offer counseling. In certain situations, counseling may refer to care given to people experiencing normal life events, while therapy is a treatment for people with diagnosable mental health conditions.
Sometimes, faith leaders offer counseling but are not licensed mental health practitioners, so their sessions would not qualify as therapy. Only you know what type of support is best-fitting for your needs, but if you suspect you have a diagnosable mental health concern, you should seek a licensed professional.
What Type of Therapy Do I Need?
Each approach to therapy was developed to serve specific purposes and alleviate specific symptoms. Some of the most common types of therapy include cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), and eye movement desensitization and reprocessing (EMDR).
Here are details on several common types of therapy:
1. Cognitive Behavioral Therapy (CBT)
CBT works by identifying patterns in thought that contribute to emotional distress, dysfunction and poor behaviors. It helps us change our thought processes to yield better actions, feelings, and behaviors.
Who Might Want CBT
CBT can be helpful for:
- Depressive disorders
- Bipolar disorders
- Anxiety disorders like phobias
- Obsessive-compulsive disorder and related conditions like skin-picking and hair-pulling disorders
- Substance use disorders
- Eating disorders
- Post-traumatic stress disorder
- Physical health conditions like chronic pain
2. Dialectical Behavioral Therapy (DBT)
DBT involves a mindful approach to addressing negative thoughts and redirecting them through proper emotional regulation. The goal is to help people feel better about managing their negative emotions and learning healthy ways to cope. There are often specific skills suggested to help in this management.
Who Might Want DBT
DBT can be helpful for:
- Chronic suicidality
- Personality disorders like borderline personality disorder (BPD)
- Trauma and post-traumatic stress
- Depression
- Relationship concerns
3. Eye Movement Desensitization & Reprocessing (EMDR)
EMDR works by stimulating the brain’s neural network to process trauma. This is done by directed eye movements, which is a type of bi-lateral stimulation used to help the brain reduce the strong negative feelings associated with a traumatic event.
Who Might Want EMDR Therapy
EMDR can be helpful for:
- Trauma and PTSD
- Body dysmorphic disorder
- Chronic pain
Psychodynamic therapy
Psychodynamic therapy aims to understand the unconscious, including someone’s deepest fears, defense mechanisms, and inner conflicts. This kind of therapy is talk-oriented, where conversation between therapist and patient helps the patient better understand themselves. Psychoanalysis falls under this category.
Who Might Want Psychodynamic Therapy
Psychodynamic therapy can be helpful for:
- Mood disorders like depression and bipolar disorder
- Anxiety disorders
- Poor relationships
- Eating disorders
- Substance use disorders
Humanistic Therapy
Humanistic therapy is a broad category of treatments, including person-centered therapy, that views the client as innately good and valuable. Humanistic therapy allows people to work through, process, and resolve their issues with minimal direct intervention from the therapist.
Who Might Want Humanistic Therapy
Humanistic therapy can be helpful for:
- Depression
- Anxiety
- Low self-esteem
- Problems with setting goals or decision making
Mindfulness-Based Cognitive Therapy (MBCT)
Mindfulness-based CBT takes the best elements of traditional CBT and adds a base of mindfulness. With mindfulness-based CBT, mindfulness, meditation, and a focus on the present are central.
Who Might Want MBCT
MBCT can be helpful for:
- Depression, sadness, and low mood
- Bipolar disorder
- Anxiety disorders
- Mood problems linked to physical health complaints
Other Common Types of Therapy
Other types of therapy include:
Common Arrangements for Therapy Sessions
Individual therapy may help you understand yourself better and thus understand the context of your issue. However, it’s important to be open to couples and family therapy if needed. Group therapy may also be helpful for some.
When to Choose Individual therapy
Individual therapy focuses on the individual client learning more about their issues and ways to overcome them. In individual therapy, a therapist may engage you in questions as well as discussion to help you uncover more about yourself and your core beliefs. It may also help you deal with specific issues such as anxiety, depression, grief and loss, and post-traumatic stress disorder (PTSD).
When to Choose Couples Therapy
Couples therapy helps couples communicate and connect, regardless of how long they have been together. The therapist helps facilitate conversations between two people who are having issues feeling heard. Life transitions or specific issues like infidelity can trigger a couple to consider this form of therapy.
When to Choose Family Therapy
Family therapy allows everyone in a family to feel heard and understood in the context of the family dynamic. It helps families uncover issues they did not know of, and bring to light specific issues of one family member that others did not recognize. Each member of the family is tasked to challenge the status quo of the family dynamic to create a better path forward.
When to Choose Group Therapy
In group therapy, the therapist is a moderator. The group works together to help one another deal with specific issues, process certain situations, or examine similar life patterns. Groups provide a big network of support. Additionally, being a part of a group can empower individuals, as it ignites a feeling of belonging. Many may find in-person group therapy to be the most supportive choice for them, while others may prefer the convenience of online group therapy options.
How to Find a Therapist
One great way to find a therapist is by searching an online therapist directory. All licensed therapists are equipped to help people struggling with mental health issues. It is important to read reviews and look at clinician bios to understand the scope of their practice and get an idea about whether their experience suits your situation. Another way to locate a therapist is by referral, which can come from a trusted loved one or a physician. Healthcare providers often have access to a network of other providers, too.
When you’re choosing a therapist, many offer a free phone consultation so you can decide if they’ll be a good fit for your needs.
What Questions to Ask a New Therapist
Starting treatment with a new therapist can be an uncomfortable and uncertain task. To help increase the benefit and make sure they’re a good fit, consider asking your new therapist plenty of questions at the beginning of the relationship.
Here are some important questions to ask your therapist:
- What is your education and experience?
- What theoretical orientation do you subscribe to?
- Is that type of therapy a good option for my symptoms?
- How often will I come in?
- How long should I expect to be in treatment?
- Do you offer group, family, or couples counseling?
- What interventions will you use in my case?
- How will we track my progress?
What If I Need Medication?
Some therapists may recommend that you look into medications, but typically, medications are dispensed by a separate medical professional. When possible, encourage open communication between your therapist and prescriber (like your doctor or a psychiatrist) for better continuity of care. With a combination of medication and therapy, many mental health concerns can be treated quickly and effectively.
How Long Will I Be in Therapy?
The duration of therapy varies greatly depending on a person’s symptoms, goals, supports, and stressors. Someone with a straightforward phobia could complete an entire course of treatment during one afternoon, while those with complex and severe mental health concerns could require many years to establish stability and safety. Often, several months of regular therapy sessions can produce wanted results.
Final Thoughts
If you’re wondering, “What kind of therapy is right for me,” remember that choosing a therapist can be a tough decision, but it is worth the time and effort in the long term. Remember, if you feel it isn’t a right fit, don’t lose hope; try another therapist! There is definitely a mental health professional out there for you.
For Further Reading
What Kind of Therapist Do I Need Infographics
