Successful Therapy & Mental Health Support
Over 41.7 million US adults see a therapist. With so many people in therapy, it’s likely you have heard a therapy success story from someone in your family or community. Still, not everyone finds success in therapy right away. Factors like incompatibility with a therapist or financial challenges can impact how beneficial therapy is for your emotional health.
What constitutes successful therapy?
In some cases, a therapist might not be practicing a modality that is effective for the individual’s symptoms. Different therapists may take different approaches during their therapy sessions. Thus, it could be beneficial to investigate some of the common modalities therapists can specialize in so you have a sense of what to expect before reaching out for a consultation.
Organizing each effective modality into a category
Psychoanalysis and psychodynamic therapies: Overview
Cognitive therapy examines why an individual might think the way they do by breaking down beliefs and examining both past and present. Cognitive treatment is often combined with behavioral treatment to achieve successful outcomes in this CBT model.
Humanistic therapy involves centering on a client, learning mindfulness and sensory awareness, and searching for meaning. Humanistic practitioners may remind clients of their common humanity with others and help them discover meaning in life.
Integrative therapy takes approaches from multiple modalities to support clients. Integrative therapists may examine the client’s needs and discuss a treatment plan accordingly.
Alternative therapy may involve non-talk therapy methods or combine talk therapy with other activities like art, music, dance, or massage.
Counseling modalities to consider
Cognitive-behavioral therapy is often considered "the gold standard" of psychotherapy in the US. It is one of the most widely studied and practiced modalities in this field. CBT focuses on helping clients reflect on their thoughts and beliefs and better understand how those thoughts and beliefs relate to behaviors and challenges.
Internal family systems (IFS) therapy
Internal family systems therapy (IFS) is a type of counseling often used for those who have experienced childhood trauma. It uses the family systems theory to showcase how individuals function based on their place in the family system. Adults may practice IFS by understanding how their personality has developed to cope with trauma. According to this IFS theory, each person has different subpersonalities. Each part might take on a different role such as working, safeguarding your family, experiencing emotions, or expressing individuality, for example.
Eye movement desensitization and reprocessing (EMDR)
Eye movement desensitization and reprocessing therapy (EMDR) was developed to treat PTSD. However, it can also be used for anxiety and depression. EMDR therapy uses bilateral brain stimulation to help clients discuss traumatic memories or symptoms without emotionally processing them or retraumatizing themselves. A counselor may use a light, hand movement, or hand buzzers to stimulate both sides of your brain as you talk.
Art may be an effective treatment for those who struggle to express emotions verbally. In an art therapy session, your therapist can provide materials to create any piece of art you're interested in. In some cases, a counselor may offer prompts or create art alongside the client.
While you work on your art piece, your therapist can provide talk counseling, music, or silence, depending on your needs. If you're attending therapy for a specific goal, you and your therapist might work on projects that can help you visually express what you felt in certain situations as a measure of successful growth or how the symptoms of a mental health condition impact you, for instance.
Alternative treatments with a therapist
There are many types of alternative treatments you might try that can combine non-talk-therapy with psychotherapy approaches to form a comprehensive wellness plan. Examples of alternative therapy may include the following:
- Massage
- Animal-assisted
- Acupuncture
- Gardening
- Reiki or energy work
- Religious counseling
- Psychodrama
- Equine
- Water
- Wilderness
- Dance
Dialectical behavior therapy (DBT) is a type of behavioral modality that may work well for clients experiencing distressing or intense emotional reactions or difficulty setting boundaries. Initially developed for treatment of borderline personality disorder (BPD), dialectical behavior therapy involves a workbook and structured treatment plan designed for healing around four core concepts:
- Mindfulness
- Emotional control
- Distress tolerance
- Interpersonal effectiveness
Exposure and response prevention (ERP)
How to find the most effective modality for you
When evaluating modalities or services, you may want to consider your goals for treatment and how you'll measure successful outcomes. You can ask yourself the following questions after your first few therapy sessions:
Questions to ask yourself to determine successful therapy
- Has this therapist listened to my goals?
- Do I align with the treatment approach outlined to me?
- Do I agree with the notes and outcomes written in my therapy treatment plan?
- Do I feel comfortable being vulnerable with this therapist?
- Do I feel safe in therapy?
- Is my therapist's personality compatible with mine?
- Does my therapist understand and respect my identity?
- Does my therapist respect my wishes to identify with a diagnosis I've been given in the past?
- Do I like this therapist as a person?
If you can answer all the questions above with a "yes", you might experience successful therapy outcomes over time. However, answering many or all the questions with a "no" or "maybe" could signify that your therapist or therapy modality isn't currently working for you. Talk to your therapist about these questions in further detail to see whether you might benefit from finding a new provider or taking a new approach in therapy.
Flexible therapy options
Effective counseling options with a therapist
Evidence shows that specific modalities such as internet-based CBT, for instance, can effectively achieve successful treatment of multiple mental health conditions, including depression, anxiety, and social anxiety. However, you can also find modalities like DBT, EMDR, and IFS online. With nearly four out of ten Americans using online therapy, this format is practical, convenient, and popular.
Takeaway
What is the most successful form of therapy?
There is no one most successful form of therapy, but a number of therapy modalities have been proven effective. These include cognitive behavioral therapy, dialectical behavioral therapy, and EMDR for trauma. These various types of therapy are beneficial for various types of mental disorders, so it is important to research which type of therapy might best serve the situation.
How can therapy be successful?
There are some common factors regarding successful therapy. Some of these factors include commitment on the part of the patient, clear goals set by the therapist and patient, an emotionally safe environment, and a supportive therapeutic relationship.
How do you tell if a therapist is good or bad?
Good therapists have positive impacts on clients’ lives, so you can do some research on the therapist before you book an appointment, maybe reading a blog post they’ve written or reading other clients’ reviews to see what kind of impact the therapist has had on them. Also, once you’ve agreed to see a therapist, note how you’re feeling during the first few sessions. If you feel safe, comfortable, and listened to, this is a good sign. If you feel that your therapist is judgemental or dismissive, they are likely not the right therapist for you.
How can you measure if therapy is working?
What constitutes effective therapy has been measured by researchers. But if you want to take stock of whether your therapy is working for you personally, you can consider whether over the course of your therapy you have seen improvements in different aspects of your life such as interpersonal relationships, and you can consider whether you are feeling more positive about your future. You can journal about these things to gain more insight into whether your therapy is working for you.
When should you leave a therapist?
If you feel uncomfortable with anything a therapist says or does, or if you have been seeing a therapist for a long period of time and have not experienced improvement in your mental well being, you should consider leaving your therapist. However, if you find yourself going through a series of therapists, it would be worth considering if you have underlying issues that cause you to reject a therapist’s help.
How can you go deeper in therapy?
You can go deeper in therapy if you make a real effort to engage in the therapeutic process. It is important to be honest about your feelings and communicate with your therapist. It is important to be open to examining your internal processes and considering alternative perspectives. If you do your therapy homework, it will help deepen the work in your sessions as well.
Is crying in therapy a breakthrough?
Crying in therapy can certainly indicate that you’ve had a therapeutic breakthrough, especially if you experience relief after crying or feel that you’ve gained new insights. However, frequent crying with little relief likely doesn’t indicate that you’ve had a breakthrough. You can get therapist feedback and explore what you're dealing with.
How does the therapeutic relationship support successful therapy?
A positive therapeutic relationship makes the therapy work possible. If a therapist is positive and supportive, a client will likely be more willing to communicate and share feelings, which can spur successful therapy sessions.
Is behavioral therapy a valid therapy modality?
Yes, behavioral therapy is a valid form of therapy and has been clinically proven to be effective. For example, an article in Psychiatric Clinics claims that behavioral therapy is effective in treating obsessive compulsive disorder.
Is too much therapy bad?
In general, therapy has positive effects on mental health, especially if someone has a mental health diagnosis. However, overly frequent therapy appointments can in some cases be detrimental to mental health, with the costs outweighing the benefits. Heavy time commitments can leave little time for leisure and relationships, too much time spent in introspection can contribute to emotional and mental overwhelm, and financial burdens can cause stress. It is important to assess, with your therapist’s help, how much therapy might be too much for you.
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