How Text Counseling Works
Many individuals experience a mental health condition at some point during their lives, whether due to a significant life change, stressful event, or genetic factors. Approximately one in five adults in the United States is diagnosed with a mental illness in any given year.
Finding a licensed therapist can be a significant support and can assist in making progress during these times. However, not everyone can utilize traditional face to face therapy, and some individuals feel most comfortable partaking in online therapy through a text messaging format. Although a more modern treatment, text counseling can offer unique benefits to clients seeking support from licensed mental health professionals.
How text counseling works
You may then be matched with a therapist or choose one to text with. Once you've selected a provider, you might be prompted to choose between phone, video, or live chat sessions. If you want a live chat session, select that option when scheduling with your therapist.
Seeking online therapy for specific conditions
Some online therapy providers might offer counselors who specialize in specific topics, symptoms, or forms of therapy. For example, a therapist may specialize in post-traumatic stress disorder (PTSD), eating disorders, anxiety disorders, or depression. If a particular therapist is not a fit, you may be able to request a new one.
How to communicate with your therapist
How you communicate or message your therapist may vary depending on your schedule and your therapist’s schedule. You may choose to communicate with your therapist via online counseling chat or text messaging or schedule a virtual appointment for a phone call or live video chat on the platform. You might not be limited to one format, which could increase convenience compared to in-person sessions. On some platforms, you may also have the option of sending therapist messages or questions to your therapist at any time. In this case, your therapist may respond when they are able.
Text-based therapy step-by-step
If you have scheduled a live chat messaging session through a site like BetterHelp, your therapist will start the session when you log on to the BetterHelp app or website and have an internet connection. You can select the prompt to enter the chat room and start your session. You may send messages back and forth, and there may be an option for you to see what your therapist is typing before it sends. If your therapist takes a long time to respond or you'd prefer another support method, you can switch to a phone or video session during the live chat session. Online or text therapy can be scheduled in the same way as traditional therapy, through weekly sessions or meeting more than once per week if needed. If you need less support or just need to check in you might
The effectiveness of text therapy
In certain circumstances, text therapy may be more effective than in-person counseling because it allows people an opportunity not possible with face-to-face counseling. For example, those who experience social anxiety and struggle to open up while talking to someone in person may feel more comfortable and ready to impart through a messaging platform.
Why text therapy works
Additionally, messaging therapy may be preferable to those who live in rural areas, cannot commute, or struggle to attend regular appointments in their local area. A recent report from The Trevor Project states that 76% of LGBTQ+ youth are more likely to reach out via text or chat when struggling which is why resources such as the crisis text line have been created. To reach a crisis counselor 24/7 text “HOME” to 741741 to text with a mental health care professional. Having these services available can support any level of comfort.
The benefits of chat-based therapy
Text therapy for anxiety, depression, and PTSD
Individuals experiencing a mental health condition or chronic illness like depression, social anxiety disorder, or post-traumatic stress disorder (PTSD) may struggle with making or keeping appointments because of the complexity of tasks required to attend an in-person meeting. For example, self-care and hygiene, coordinating transportation, dealing with public environments like waiting rooms, and talking face-to-face with a stranger in an unfamiliar place can all be stressful or overwhelming for someone with a mental health condition. For individuals experiencing these obstacles, text-based therapy could be a solution.
Text therapy for other circumstances
Text-based communication may also feel more thoughtful to some. Specific individuals could find it easier to communicate profound feelings through writing if they struggle with verbal processing or social anxiety. Text therapy can provide an added level of processing to the conversation, allowing a person to work through their emotions and experiences before or as they describe them. One study found that online social communication can reduce symptoms of social anxiety in some individuals.
Online therapy can also be effective for individuals who do not have health insurance coverage for mental healthcare. Through online services, a flat monthly rate may allow unlimited text messaging, ongoing support, and weekly live sessions. This contact differs from traditional therapy, which is charged per live session and may not offer frequent communication options and may be cost prohibitive if your therapist doesn’t accept insurance. Additionally, through messaging, your therapist may send you resources, questionnaires, or worksheets to check after sessions. Although online therapy is available anywhere with an internet connection, it is important to note that all online communications are subject to your standard data rates if you are not on wi-fi.
Who can benefit from text-based therapy?
Anyone who has considered pursuing traditional therapy may benefit from online counseling. Research shows that online and text therapy services can effectively treat the same symptoms and conditions often addressed in traditional therapy.
Online therapy, like that provided by BetterHelp, is a flexible solution for mental health treatment. Approaches like cognitive-behavioral therapy (CBT), which targets unwanted thoughts and behaviors, can be utilized online. A recent study of over 1,100 individuals partaking in online CBT found that 89% of the participants would recommend online therapy to others.
If you are looking for treatment or support for your mental health, a chat-based therapist may provide the services you seek in a comfortable format.
Takeaway
Therapy over text can often be an effective and client-based model to allow those who face barriers to in-person therapy to find support from a licensed counselor. You may also partake in phone or video sessions through many platforms. If you're interested in talking to someone, consider reaching out to an online therapist or platform for further guidance and support in signing up.
Is therapy over text effective for anxiety?
Additional research is needed to learn more about the effectiveness of text therapy. However, multiple peer-reviewed studies suggest that therapy services delivered via text can be effective in reducing symptoms of several mental health conditions, including post-traumatic stress disorder (PTSD) and anxiety and depression. In some cases, however, therapy via text might not be ideal because the therapist may need to read the client’s body language, or they might need faster access to the patient.
Is there a therapist I can text?
Several online therapy platforms offer text options along with live video chat.
Can I text my therapist for help?
Some therapists allow occasional texts from their clients outside of sessions with specific boundaries. For example, you may be restricted to only reaching out for guidance associated with particular topics, or you may need to wait a specific amount of time before getting a response. If you’re unsure, talk to your therapist about their policies on texting and other communication outside of sessions.
Does typing therapy work?
While older studies on structured writing via typing as a supplement to online therapy (called “interapy”) yield promising results, they are still ultimately inconclusive. However, typing might work to help manage symptoms of mental health issues when used as a medium for writing therapy.
How effective is writing therapy?
It is common for mental health professionals to include writing or journaling “assignments” as a supplement to other therapy options. Whether this is effective in helping people understand and cope with mental health issues often depends on the individual, their circumstances, and the structure of writing.
Peer-reviewed studies indicate that some individuals may have more success writing from prompts given by their therapist, while others find that freeform, expressive writing is the most helpful. For example, a 2021 meta-analysis published in the Journal of Psychological Medicine found that expressive writing might promote better mental health, even with minimal involvement from a therapist. Another investigation points to individual differences in personality and dysfunctional attitude as mitigating factors in writing therapy’s success. The study found that therapeutic writing might be more helpful for socially inhibited individuals with high-stress reactivity due to its minimal interactions with the therapist.
Is live chat therapy effective?
Although the effectiveness of any type of therapy often differs between individuals, several studies have found that live chat therapy can be just as effective as conventional treatment.
Does text therapy help treat anxiety?
Every person is unique, and the type of therapy that works best for you may differ from what works for others. Group therapy or other support groups through online platforms are also available and can bring together people regardless of geographic region to provide peer support. One potential challenge for many clients in seeking additional support is overcoming reluctance to discuss topics that carry significant shame or fear of judgment. For some people, it may be easier to talk to a therapist over messaging. The social distance that text therapy provides can make some clients feel safe.
Is BetterHelp a text therapy service?
BetterHelp does offer text messaging options along with live and messaging chat.
Is self-therapy effective?
Self-therapy, also known as self-help or self-guided therapy, is not recognized as a type of psychotherapy but a therapeutic practice that individuals can use on their own to improve their mental health and well-being. There is research suggesting that self-therapy can be helpful for some. For example, a 2021 study found that self-guided virtual cognitive behavioral therapy (CBT) might be beneficial in treating symptoms of panic disorder. An older meta-analysis exploring the effectiveness of self-guided online CBT found it can significantly reduce depression symptoms when used consistently.
Self-therapy strategies to improve mental health
- Self-reflection— Engaging in introspection and self-exploration to better understand one’s thoughts, emotions, and behaviors.
- Journaling or other writing techniques— Writing down thoughts, feelings, and experiences to help one in self-exploration and as a way to process and make sense of challenging emotions.
- Cognitive-behavioral techniques— Using techniques like cognitive restructuring and behavioral strategies (CBT is the most commonly used) to challenge negative thought patterns and change unhelpful behaviors.
- Mindfulness practices— Practicing meditation, deep breathing, and other types of mindfulness techniques can help cultivate awareness, reduce stress, and enhance overall well-being.
- Relaxation techniques—Incorporating relaxation techniques like progressive muscle relaxation, deep breathing, or guided imagery can help reduce stress.
- Self-care practices—Prioritizing activities that support and nurture overall well-being, such as healthy eating, adequate sleep, regular exercise, and spending time with friends and loved ones.
- Seeking self-help resources—Utilizing self-help books, online resources, apps, and other tools to learn coping skills and develop strategies for managing mental health concerns.
For many, self-therapy has advantages and disadvantages. For example, it can be an empowering way for individuals to take an active role in their mental health and personal growth. Self-therapy might be more schedule-friendly and accessible than in-person therapy. It may be more affordable than seeing a therapist who doesn’t accept insurance. Additionally, in some cases, it can offer more flexibility when determining the most compatible approach to one’s unique issues.
How text counseling works when self-therapy isn’t enough
However, some people make better progress when they are held accountable by a therapist, counselor, or life coach. With self-therapy, there is always a risk of misdiagnosis or misunderstanding certain aspects of one’s challenges. Also, some people benefit more from speaking with a professional in mental health treatment when managing specific symptoms.
Who should not use online therapy?
Generally speaking, individuals with certain mental health conditions requiring close monitoring or direct in-person intervention should not use online therapy. Examples may include schizophrenia, severe addictions, or other disorders in which individuals may pose a threat to themselves or others.
Is it OK to text every day?
Whether or not it is “OK” to text a love interest every day is highly dependent on individual circumstances and the type of relationship you have. Some people may enjoy keeping up with their partner multiple times throughout the day, while others prefer to minimize communication until they can interact in person. In other cases, texting might serve as an unwanted distraction from work or other responsibilities.
If one person in the relationship texts the other excessively without or with minimal response, it might be a sign they might feel insecure in the relationship. It might also indicate one has “clingy” or “needy” traits. In some cases, individuals may send signals that they are controlling or aggressive if their excessive texting is accompanied by demands to know where their partner is, what they’re doing, and who they’re with.
Is texting a lot flirting?
It might be difficult to tell if someone is flirting when they text a lot, often, it depends on the content of the texts. If the person texts you a lot to ask about or brings up things that are important to you, they may be flirting. For example, they might check in to ask about how an interview or test went or send you a text about something they encountered during the day that made them think of you.
Signs they might be flirting via text or chat
- They reply quickly to your texts— If you just texted them about something random or unimportant and they reply right away, it could be an indicator that they’re waiting by the phone to hear from you and are interested in a romantic relationship. If they reply quickly during a conversation, they might want to keep the dialogue going and stay connected.
- They send playful messages hinting that they’d like to see you— For example, if they send a message saying something like “I’m so hungry I’m about to pass out, should I go out or stay in for dinner?” or “I’ve got nothing to do! What kinds of random stuff do you do to entertain yourself when you’re bored?” they might want you to reply with an offer to go out for dinner or do something fun together.
- They send flirty emojis— While it isn’t always the case, hearts, winking face, the blowing-a-kiss face, or the heart eyes emojis are examples of the types of emojis someone might send if they’re flirting with you, especially if used in addition to other signs of text flirting.
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