Humanistic Therapy

Humanistic therapy emphasizes taking a client-centered approach that focuses on the unique qualities of each individual and their growth potential. While other types of therapy, like cognitive-behavioral therapy (CBT), may focus more on challenging and changing unhelpful ways of thinking, Carl Rogers’ approach often focuses more on self-acceptance and self-exploration. It encourages people to look inward and find solutions based on their values and beliefs. This holistic approach considers the individual as a whole rather than focusing on specific symptoms or labels. Below are some of the ways humanistic therapy might function.

Initial consultation

Like other types of talk therapy, humanistic therapy often starts with an initial consultation where the therapist and the individual get to know each other. This initial step can establish the mutual trust and respect that can build the therapeutic relationship. During this initial meeting, the therapist may assess the individual's desires, goals, and expectations.

Client-centered focus

One of the cornerstones of the humanistic approach is often its client-centered focus. With a client-centered focus, a therapist can assess the needs and experiences of the individual. Humanistic therapists often aim to show empathy, understanding, and unconditional positive regard toward their clients. They listen actively, creating a non-judgmental environment that encourages open communication.

Core techniques

A therapist might use various techniques in humanistic therapy, such as active listening, open-ended questioning, reflection, and role-playing. These techniques may help a person gain insight into their feelings, thoughts, and behaviors.⁵ They might learn to explore their inner experiences, emotional reactions, and behavior patterns, which could increase self-awareness and self-acceptance.

Feedback and reflection

Regular feedback and reflection can also be integral parts of humanistic therapies. A therapist often directs the individual to reflect on their experiences during therapy, inviting them to evaluate their progress. The individual can then identify barriers to personal growth and make choices aligned with their beliefs and values. 

The duration of humanistic therapy can vary depending on individual needs. You and your therapist can determine whether the initial goals have been met and discuss the next steps for maintaining treatment progress.

When starting humanistic therapy, you may expect a welcoming, non-judgmental environment where the focus is personal growth and self-understanding. Your therapist will likely use techniques like active listening to get a better sense of your goals and challenges. The therapeutic relationship can be vital to this approach, as you and your therapist can work together to build a strong, trusting relationship.

Personalized treatment

The techniques used in humanistic therapy are often tailored to a client’s desires, goals, and personality, making the therapy process personalized and flexible. In the beginning stages of humanistic therapy, you might share your goals, concerns, and values with your therapist. Doing so may help your therapist shape future sessions for your growth.

Focused activities

Throughout the therapy process, you might engage in various activities and exercises designed to promote self-acceptance and personal growth. These activities may include journaling, practicing mindfulness, or role-playing to explore different perspectives. Through these activities, you may be encouraged to express your emotions freely and reflect on your experiences.

Gradual progress 

Since humanistic therapy is based on the belief that everyone has the potential for growth and self-improvement, progress may be gradually achieved over time. Regular sessions can help you better understand your thoughts, emotions, and behaviors. Over time, you may experience lasting, positive shifts in your life.

Humanistic therapy may benefit people from various backgrounds. This type of therapy is highly personalized based on an individual’s values and can support those struggling with multiple aspects of life. Humanistic therapy may be an effective approach for people living with the following challenges:

• Anxiety: Humanistic therapists may help individuals identify the sources of their anxiety. Through its focus on self-reflection, humanistic therapy may help individuals manage their stress levels and empower them to overcome challenges.
• Low self-esteem: Another group that may benefit from this type of therapy is those with low self-esteem or self-confidence. This therapy may help them explore their deeper selves and develop a healthier, more positive self-image. With a focus on self-actualization, humanistic treatment may help people recognize their strengths and potential.
• Relationship struggles: Humanistic therapy may help people improve their connections with others, work through conflict, or resolve conflict within their relationships. The non-judgmental environment created in humanistic therapy may help individuals strengthen their communication skills and resolve relationship challenges more effectively.

In addition, humanistic therapy may be helpful for people living with other mental health conditions or symptoms. While a humanistic therapist may not provide psychiatric services or medical advice, the humanistic approach may still be beneficial for people with certain mental illnesses. Some examples include:

• Personality disorders
• Schizophrenia
• Substance use disorders
• Post-traumatic stress disorder (PTSD)

Some people might not be diagnosed with a mental health condition but could still benefit from humanistic therapy, especially if:

• They have difficulty discussing their thoughts and emotions with others
• They want to understand themselves better and create a more meaningful life
• They are unfulfilled and want to make positive changes in their lives
• They experience difficulties with overcoming traumatic events or adverse life experiences

Humanistic therapy may not be suitable for everyone. For some people, other types of treatment may be more beneficial. Whether humanistic therapy or a different modality is recommended, working with the right therapist is often paramount to ensuring successful outcomes.

For those experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Developing a stronger sense of self

Through humanistic therapy, individuals may seek to discover who they truly are. Clients might learn more about their identity and make choices that align with their authentic selves.

Coping with negative emotions

Humanistic therapy may help individuals recognize and address their emotions, especially those that are challenging to sit with. Knowing how to access and interpret feelings may lead to improved mental health and a more prosperous, emotionally balanced life.

Increasing life meaning

Often, one of the key objectives of humanistic therapy is to find a greater sense of purpose or meaning in life. People who understand what matters to them may experience a newfound sense of direction and fulfillment.

Achieving self-actualization

The goal of self-actualization is often realizing an individual’s full capabilities and potential. Self-actualization can represent a crucial aspect of personal growth, in which individuals can live in a way that is true to who they are.

Fostering a positive self-image

Humanistic therapy aims to promote a more positive view of oneself. A positive self-image may help people overcome challenges with confidence and optimism.

Improving relationships 

One of the goals of therapy is to improve relationships with others. With greater self-awareness through humanistic therapy, individuals may encourage healthier, more rewarding interactions with family, friends, and colleagues.

Encouraging autonomy

Humanistic therapy often aims to empower individuals to make their own decisions and take responsibility for their actions. Autonomy can be valuable when aiming to live a life that is genuinely yours, free from excessive outside influence.

A meta-analysis of 91 studies published between 2009 and 2018 found that people who received humanistic therapy saw significant improvements in their mental health. Out of 90 studies, 86 studies found that humanistic therapy created a marked positive change in mental health. 

One study explored the principles of learning within humanistic therapy, focusing on Carl Rogers' theories. Rogers emphasized that human beings have a natural potential for learning and that meaningful learning often occurs through action. These principles may provide a foundation for humanistic therapy to support personal growth and self-awareness.

Another study explored the effectiveness of various psychotherapies in treating post-traumatic stress disorder (PTSD), including humanistic therapy. Results found that eye movement desensitization and reprocessing (EMDR) and cognitive-behavioral therapy (CBT) with prolonged exposure were the most effective. While humanistic therapy also shows some success, it may not be as effective as modalities that involve exposure to trauma-related memories and stimuli. However, it could be a helpful alternative for those who don’t find support with traditional methods.

Finding the right therapist for humanistic therapy may involve several steps and the consideration of various options. You might start by searching online directories or asking friends, family, or healthcare professionals for recommendations. Another approach is to visit mental health organizations and psychology websites that offer resources to find licensed therapists who practice humanistic therapy.

Other places to find humanistic therapy may include online platforms like BetterHelp. These platforms often offer a vast range of licensed therapists, potentially allowing you to filter by preferences and match with a therapist based on symptoms or requests. By exploring these options, you could be closer to connecting with professionals who focus on personal growth through humanistic therapy.