How Can Talk Therapy Improve Mental Health

Understanding therapy benefits, approaches, and the role of your therapist

Therapy aims to lessen the effects of symptoms of a mental health condition or challenges experienced by clients through talk therapy sessions where they can freely express their thoughts, feelings, and experiences in a safe and productive atmosphere. Often, these therapists offer worksheets, homework assignments, activities, and emotional support to help the therapeutic process. Psychotherapy, in particular, provides a structured approach to help clients understand their emotional and behavioral patterns over time. With hundreds of therapeutic modalities available to choose from, understanding the benefits of approaches to therapy can help you make an informed decision about your therapist or other licensed mental health professional and your care.

What is the definition of talk therapy and how does it support mental health?

There are several different therapeutic approaches to this kind of talk therapy, including but not limited to the following: 

• Behavioral therapy
• Cognitive therapy
• Dialectical behavior therapy
• Existential therapy
• Humanistic therapy
• Gestalt therapy
• Holistic or integrative therapy
• Interpersonal therapy
• Psychoanalysis and psychodynamic therapy

Behavioral therapy

Behavioral therapy is one form of talk therapy or psychotherapy that focuses on addressing and reducing unwanted or unhelpful behavioral patterns that can contribute to mental health issues. Classical conditioning, also known as associative learning, is often addressed in behavior therapy. Some forms of substance use therapy fall under the umbrella of behavioral therapy, as addiction can involve a variety of unhealthy behavior patterns.

Classical conditioning involves training oneself (with the help of a trained, therapeutic professional) to partake in wanted behaviors through cues like a clicker sound. Desensitizing is a form of classical conditioning where a traditional therapist may aid a patient with a specific phobia or fear through repeated and controlled exposure to safe situations that provoke the fear. Operant conditioning is another method of talking therapy that relies on rewards and consequences to curb the client's behaviors. 

Cognitive therapy

Cognitive behavioral therapy (CBT) is a popular and effective form of talking therapy or psychotherapy for many centered on the core belief that changing your thoughts can change how you feel and act. Cognitive behavioral therapy focuses on identifying unwanted thought patterns, determining the patterns affected by them, and then changing these patterns into positive ones through talking therapy. Cognitive behavioral therapy is often used to treat anxiety and depression, among other mental health conditions with potentially severe symptoms.

In a traditional talk therapy session like this, the client may feel in control of their reactions, no matter the stimuli. Cognitive therapists believe that dysfunctional thinking leads to dysfunctional emotions or behaviors. By changing this thinking, clients can change their outlook and reduce distress from many of their challenges and troubling emotions.

The American Psychological Association suggests that completing homework is often an emphasis of receiving CBT therapies. There's strong empirical evidence for the impact of cognitive behavioral therapy, as it's widely considered the gold standard of today's therapeutic approaches. However, like any type of therapy, cognitive behavioral therapy is a tool that may not benefit everyone. 

Humanistic therapy

Humanistic therapy is a type of talk therapy emphasizing a client's capacity to make rational decisions and take steps for progress to develop to their maximum potential. Other themes of humanistic therapy are concern for others and a sense of respect for the community. Psychotherapy in this context helps individuals explore their personal growth and self-awareness within a supportive environment. Three types of humanistic therapy include client-centered therapy, Gestalt therapy, and existential therapy.

Integrative or holistic therapy

Holistic or integrative psychotherapy combines many different forms of therapy into one, involving an all-encompassing therapeutic treatment plan. Using different methods and approaches, a therapist can tailor a treatment approach to each client, whether they're simply feeling anxious or experiencing severe psychological symptoms. This type of therapy can be helpful for those who wish to work on multiple facets of their lives, such as learning coping strategies, developing healthier relationship patterns, and enhancing their interpersonal skills with family members and others.

Psychoanalysis therapies and psychodynamic therapy

Psychoanalysis and psychodynamic therapeutic approaches attempt to address troublesome behaviors, thoughts, and feelings through the self-discovery of unconscious meanings, past experiences, and motivations. More specifically, psychoanalytic talk therapy or psychotherapy treatment plans consist of a tight working relationship between the therapist and the client. This can make a significant difference in the therapy process.

Clients can explore their underlying motivations, thoughts, dreams, and ideas through the therapeutic relationship using these therapies. In an overview, therapy in the form of psychoanalysis was coined by psychologist Sigmund Freud and is considered the birth of talk therapy. 

How can talk therapy help a licensed therapist treat patients

Talk therapy can be used for various mental health conditions, symptoms, states, and challenges, including the following mental health disorders: 

• Anxiety and depression
• Stress
• Post-traumatic stress disorder (PTSD)
• Obsessive-compulsive disorder (OCD) 
• Phobias
• Bipolar disorder and other mood disorders
• Relationship challenges and conflict
• Body image challenges
• Borderline personality disorder and other personality disorders
• Social anxiety disorder & physical feelings of other anxiety disorders
• Eating disorders
• Life transition challenges
• Loss and grief 

Finding the right therapist and getting the support you need

Finding a suitable talk therapist can allow you to receive positive feedback as you work to change thoughts, behaviors, and feelings. You may also use therapy to process a past traumatic event or receive validation and emotional support. With the correct therapist, a therapeutic treatment plan can be tailored to focus on the mental health services you seek to address any of these mental health conditions or any other common mental health problems in your life. Psychotherapy can be particularly effective in helping individuals explore deeper emotional issues and uncover unconscious patterns that may be affecting their well-being. Please consult your primary care physician before starting, changing, or stopping any medication or medical treatment. In addition, please seek immediate help if you are engaging in self-harm. Mental health emergencies may require in-person treatment that involves the help of psychiatric nurses and doctors.

If you or a loved one are experiencing thoughts of suicide, please know that help is available. You can call the National Suicide Prevention Lifeline anytime, 24/7, at 988.

How do different types of talk therapy work, including online therapy

Talk therapy has proven effective in treating various mental health conditions and life challenges. The National Institute of Mental Health (NIMH) endorses talk therapy as a practical and popular approach for many concerns. Psychotherapy is often recommended for those dealing with deep-rooted emotional issues, as it helps individuals gain insights into their behaviors and thought patterns. Below are a few benefits you might find by working with a talk therapist.  

Long-Term Talk Therapy: Results on Mental Health and Relief from Anxiety

Many individuals find that the skills learned in talk therapy can span many years and offer long-term results. When you develop a talk therapy treatment plan with your therapist, you aren't only addressing present behaviors and concerns but also developing behavioral skills that may help you in future situations. You can continue to turn back to the skills learned in therapy anytime during your life. 

Talk-centered therapy may benefit your social interactions and relationships. As you talk to your therapist, you may understand yourself better and feel you can understand those around you without immediately developing unwanted thoughts or behaviors. Psychotherapy can help you to have more insights into your emotional responses, allowing you to approach relationships with greater empathy and clarity. By removing the process of attributing unwanted thoughts to those around you, you may inhibit those thoughts from remaining in your mind, creating positive changes in your social life.

Severe psychological distress can cause symptoms that manifest themselves in a physical form, such as painful or unpleasant sensations. Mental illnesses like depression, anxiety, and PTSD can have physical symptoms like stomach upset, chronic pain, headaches, and more. By starting a plan with your talk therapist, you can find healthy ways to reduce the symptoms affecting your sleep and overall well-being.

Therapy techniques to avoid self-remedies 

Talk therapy may help clients ignore or reduce the urge to seek relief through unhealthy behaviors like substance use or risky spending. The desire to look for alternative methods for release can be replaced with a healthy treatment plan. Talk therapists teach their clients new behaviors to lean on when experiencing difficult memories, feelings, or thoughts. Some holistic treatments therapists may use in the therapeutic process are breathing exercises, exposure therapy, meditation, and mindfulness. Mindfulness and deep breathing have been found to be effective in reducing symptoms of anxiety, stress, and depression. 

Where do I find a therapist or other mental health professional?

Talk therapists and professionals that hold sessions in a group setting can be found both in-person and online. When researching which mode of talk therapy works best for you or your family member, keep your symptoms and goals in mind, knowing that you have therapy options available virtually if you face barriers in person. If you're unsure which type of therapy you want to try, consider scheduling your first session with a therapist or finding someone who offers integrative therapy. Below are a few methods of finding a talk therapist. 

Talk with friends and family

Asking those close to you may be a first step when looking for the best therapist for you. Many people see a therapist, and reducing mental health stigma by openly discussing it can be beneficial. You may find that those you love have practical recommendations for therapy in your area. 

Do an online search

Starting a communicative relationship with potential talk therapists can allow you to get comfortable with potential candidates while discovering their approach to therapeutic treatment. How a therapist talks over phone calls may indicate how they offer support. You can also check their reviews online through therapist directories or their Google business page. 

Ask your primary care doctor

Many individuals have a primary care physician that they go to for medical care and check-ups. These providers may also be able to offer a referral to a mental health professional in your area that is covered by your health insurance. Often, social workers are available to assist with finding the right mental health support if additional resources are needed.

Try online therapy

Many studies have confirmed the efficacy of online talk therapy for treating various mental health conditions. Both younger and older adults reported improvements in their depression symptoms, for example, when they took part in an online talk therapy intervention.

Accessing online therapy: Finding the right therapist for your needs

Online therapy platforms can open up the world to individuals looking to try talk therapy services or other psychological therapies to address mental health problems. No matter the unhelpful patterns, difficult life events, or other mental health problems, you can find a therapist who specializes in your area of concern. Online therapy can also help with a language divide. An individual who is seeking talk therapy in the UK and wants someone who is fluent in British sign language can reach out to their local NHS, and with video consultation, can find a therapist to talk to, no matter where they live. 

Benefits of online therapy

Online therapy (which includes talk services) can offer affordability and flexibility for many clients. It is best to avoid sites that offer free talk therapy, but you can find trusted online therapy platforms that offer sliding scale payments and lower prices than in-person therapy. You can also quickly change your therapist if you don't find the first option suitable. Through an online therapy platform like BetterHelp, you can find a vast network of over 30,000 licensed mental health professionals and choose between phone, video, or live chat therapy sessions, along with therapeutic messaging.