Psychotherapy: Benefits, Types, Techniques and Finding the Right One

What is Psychotherapy?

Psychotherapy, which is also called talk therapy, refers to a range of treatments that help people identify, address, and change their emotions and behaviors. It helps determine the problems' root causes and improve the troubling aspects of their lives. In short, psychotherapy aims to help a person take care of their mental well-being.  

Psychotherapy is often addressed by different names in the layman's language. In many instances, it is also called mental therapy, healing, psychoanalyzing, etc. However, the only suitable alternative name that perfectly describes psychotherapy is “Talk Therapy” or “Counseling”. 

Goals of Psychotherapy:

You might wonder as to what is the goal of psychotherapy.

When perceived from a treatment perspective, psychotherapy is used for diagnosing and treating mental health disorders. But on a deeper level, psychotherapy is used to gain relief from unexplained symptoms like change in appetite without a medical cause, loss of interest in activities, irritability, or hopelessness. 

Given that psychotherapy targets the most intricate pain points of one’s life, the primary goal of psychotherapy is to alleviate the symptoms and enhance the quality of a person’s life. 

Efficacy of Psychotherapy:

Research shows that psychotherapy is effective in facilitating long-term health improvements. But is psychotherapy effective for most people? The answer is yes. As seen by the studies that show symptom relief and better ability to function in the patient's lives. 75% of people who enter psychotherapy show improvements in their condition. (1)

For major depressive disorder, remission of 43% (Hamilton Depression Rating Scale, HAM‐D <7) was achieved across all forms of psychotherapy. For schizophrenia spectrum disorders, positive outcomes post-psychotherapy were found to be 25%. It was noted that for substance use disorders, an 8-month therapy is quite effective.  (2) It was also noted that patients who received a longer duration of CBT had a recovery rate of 62.2%. (3) 

Psychotherapy vs. Other Mental Health Services:

Psychotherapy vs. Therapy:

They do not have the same definition but people often use both terms interchangeably. Therapy is commonly used to describe mental health services but it is to be noted that therapy also comprises physical therapies like Joint mobilization, stretching, progressive strengthening, sports-related exercises, etc.   

Psychotherapy is the correct word for describing mental health services. This is because “psych” means mind. 

Psychotherapy vs. Psychologist:

What is a psychotherapist?

Psychotherapists specialise in treating emotional problems and mental illnesses. They can treat various mental health conditions like depression, anxiety, insomnia, bipolar disorder, etc. through psychotherapy. They help patients develop better cognitive and emotional skills with the help of various strategies employed during psychotherapy. 

What is a psychologist?

Psychologists can operate in a variety of settings and roles and specialize in the study of human behavior and processes. A psychologist may work as a psychotherapist, conduct research for academic purposes, or instruct in higher education.

A master's degree in psychology is required to qualify as a psychologist in India. Specialization during the post-graduate program may vary for everybody. Psychologists inclined towards research can also pursue a PhD in psychology. 

Psychotherapy vs. Counseling

The terms psychotherapist and counselor are often used interchangeably, mostly because work with people experiencing mental health-related concerns.  

A counselor is likely to help you with the current difficulties, a surface issue that has been troubling you for a long time. A psychotherapist is more likely to help you solve the deep-rooted issues that might be the actual cause of many of the problems that you experience. 

Counseling follows a problem-focused approach and addresses specific and tangible goals whereas psychotherapy is a long-term engagement that focuses on reflection and addressing the psychological concerns of the patient. While the length of treatment varies from month to years, the duration of psychotherapy typically lasts longer due the depth of the work.   

Treating Mental Health Conditions with Psychotherapy

Psychotherapy is commonly used for analyzing the issues that might be causing distress to an individual. It can not only alleviate the symptoms but also reach the root problems to identify the actual cause of the symptoms. While psychotherapy offers a wide range of treatments, it is to be noted that some conditions might require the assistance of medications. 

 Common Areas Where Psychotherapy is Used: 

Psychotherapy is used extensively for treating a range of mental health and behavioral conditions like:

• Depression 
• Anxiety
• Substance use
• Eating disorders
• PTSD
• Grief or loss
• Relationship problems 
• Stress
• Major changes in life
• Medical illnesses

Additional Areas Where Psychotherapy May Be Helpful:

Psychotherapy might also be helpful in treating other mental health conditions like bipolar disorder, schizophrenia, neurodevelopmental disorders, phobias, OCD, etc. 

Benefits of Psychotherapy: 

Psychotherapy can help people in a range of situations. For example, it may benefit someone who:

• Has a history of substance abuse and is struggling with rehabilitation.
• Have suicidal tendencies
• Feeling anxious throughout the day
• Has improper sleep
• Cannot improve even with the help of family or friends
• Have feelings of hopelessness
• Has experienced trauma in the past
• Experiencing the loss of a loved one
• Has medical conditions 

How Psychotherapy Works

Formats of Psychotherapy:

1. Individual Therapy:

Individual therapy refers to one-on-one sessions with the therapist to treat mental health conditions like anxiety, depression, etc. The therapist tailors the treatment according to the person’s needs and sets the therapeutic goals accordingly. The therapist also helps a person to recognize their triggers, their causes, and helps to cultivate new responses that lead a client towards a healthier life. 

In individual therapy, the therapist is trained to recognize the pain points in the situations and target them to help the patient. This type of therapy usually consists of the therapist asking questions to the patient, which allows them to delve deep into the lives of the patients. 

The therapist might help the patient reclaim their inner strengths, thus equipping them with the power to deal with their issues. 

     2. Couples Therapy:

Many couples complain of the “relationship spark” fading out. In such cases, couples therapy can come to the rescue. Couples therapy is a type of psychotherapy that helps the couple resolve the problems and conflicts that they may be facing in their relationship. It helps to develop healthy relationships and improve the quality of romantic life. There are several aims for starting couples therapy:

1. Improving communication between the couple
2. Improving each other’s sense of self
3. Manage conflicts in a respectful manner
4. Developing empathy for your partner
5. Repairing the relationship (In cases of addiction, depression, etc)

This kind of therapy helps to strengthen a couple’s bond and helps them improve their interaction skills to have a better quality of relationships.  

     3. Group Therapy:

Group therapy consists of a therapist treating multiple patients at once. The sessions are conducted in a group comprising people facing similar challenges. It is generally applied to people who are suffering from emotional trauma caused by, PTSD, ADHD, depression, and substance addiction. This creates a sense of universality in the minds of the patients - that others exist with the same kind of conditions. 

When placed in the same group, the patient can work on themselves in a community, knowing that they are not alone in their struggles. They may learn new ways of being by observing others and gain a motivation to change. In a group, patients come together to understand the factors that are influencing their behaviors and emotions and work actively to learn how to control them.  

     4. Family Therapy:

This type of psychotherapy is used to develop and maintain a healthy functional relationship with the family. The goal is to address the problems in the family. The issues could be behavioral, psychological, or emotional. The basis of family therapy is that people living in a family function as a unit rather than as independent individuals. There are different types of family therapies like functional family therapy, multisystemic family therapy, transgenerational family therapy, structural therapy, etc. 

Family therapy helps to develop healthy boundaries, improve communication, improve family dynamics and relationships, provide coping tools for members, and help them gain better problem-solving abilities. 

Types of Psychotherapy:

1.Humanistic Therapy

Humanistic therapy focuses on self-exploration, personal growth, and realizing one’s true potential. This therapy encourages a person to become the center of the therapeutic process by making them realize their true potential. The therapists offer genuine acceptance and non-judgemental support. Therapists demonstrate empathy, which in turn helps the patient open up and talk freely about their struggles. They help patients discover their strengths and values. (8)

Experiential Therapy:

This therapy uses techniques to enact or re-experience the situation that might have caused emotional distress in the past. Therapists use expressive tools or activities like role-playing or acting, props, arts and crafts, music, animal care, and guided imagery. The focus of this therapy is to identify and address the emotions associated with distress, success, disappointment, and self-esteem. 

Experiential therapy is a very broad term and it often comprises various therapies. It has been seen that experiential therapies help people improve the quality of their lives. (7)

Person-Centered Therapy:

Person-centered therapy encourages the patient to take charge during each therapy session. It centers the client more positively and inclusively, thus helping the patient get a deeper insight into the situation they are facing. Letting the patient take charge under the supervision of the therapist maximizes the ability of the patient to resolve the issues on their own. 

The therapist focuses on the patient’s needs. Instead of allowing the patient to think that they are responsible for their behvaiour and actions, the therapist creates a conducive environment, allowing the patient to make their decisions independently. (6)

2.  Cognitive-Behavioral Therapy (CBT): 

Cognitive behavioral therapy has been demonstrated to be effective for a range of problems including depression, anxiety disorders, drug and alcohol problems, eating disorders, marital problems, and severe mental illnesses. 

CBT involves changing an individual’s thinking patterns. It helps a person identify the behavior and motivation of others and learn to reframe their thoughts accordingly. Various types of CBT are currently employed by the therapists in the clinical settings. 

Functional Analytic Psychotherapy (FAP):

Functional Analytic Psychotherapy follows a relational approach in which the therapist shapes interpersonal behaviors, self-awareness, and self-expression. It incorporates a model that focuses on the three interrelated behavioral processes of awareness, courage, and love. It emphasizes that the therapeutic relationship is the primary point for behvaioural change in the therapeutic process. 

Dialectical Behavior Therapy (DBT):

DBT is a form of psychotherapy that helps people to learn strategies to improve their emotional regulation skills. DBT helps the patient recognize their unhelpful behaviors and change them by helping them accept their reality. Patients are taught behavioral techniques that can help them improve their interpersonal relationships. 

Exposure and Response Prevention (ERP): 

Exposure and response prevention is an effective therapy used to treat mental health conditions. It creates a hierarchy of feared scenarios and difficult situations. People are encouraged to face their fears by confronting thoughts, images, objects, and situations that provoke their distressing feelings. With ERP, a clinician teaches patients to develop a plan for exposure. This includes teaching techniques to confront their feelings and resist the urge to perform their compulsions.

3. Expressive Therapies:

Dance, art, and music are forms of creative expression that help people cope with their emotional issues including depression. Expressive therapies are very different from the conventional therapies used in clinical settings. Patients use dance, art, writing, or music as a way to express their emotions. This therapy is often used with kids since they cannot always effectively communicate what's happening to them.

The therapist interprets the expressive outcomes and understands the feelings that surround the emotions. Many therapists combine expressive therapies with other kinds of psychotherapies to enhance the treatment process. 

4. Postmodern Therapies:

Postmodern therapies challenge traditional psychotherapy settings. Instead of a situation where the therapist asks questions, the patient answers and the therapist makes a formal diagnosis, postmodern therapies encourage the patient to actively participate in finding the solutions to their emotional problems. The goal of postmodern therapy isn’t necessarily to find a cure to a patient’s problems, rather it is to expand one’s understanding of the situation and find ways to improve them. 

5. Other Approaches:

Transpersonal Psychology:

Transpersonal psychology offers a different perspective on mental health conditions. This therapy believes in the spiritual and transcendent aspects of oneself. The therapist and the patients might collaborate to encourage the client to engage in self-exploration. The therapist helps in this process by training the individual with meditation, mindfulness, guided imagery, and visualization. Transpersonal psychotherapy can be incorporated alongside conventional psychotherapy to maximize the positive outcomes of the treatments. 

Positive Psychology:

Positive psychology helps the patients move beyond surviving. It encourages the patients to focus on attaining the real happiness - the actual satisfaction. Therapists guide the patient to learn techniques that will help them push their negative emotions and increase happiness over time.

Hypnotherapy:

Hypnotherapy helps the patient get into a state of deep relaxation and focused concentration. With the help of a hypnotherapist, the patient can get into a deeply relaxed state and tap into the parts of the brain that are associated with perceptions, emotions, thoughts, and beliefs. It helps to modify the unconscious thoughts that are driving one’s current behavior. 

It is to be noted that the efficacy of hypnotherapy is still in question. With not much research on the subject, using hypnotherapy for treating mental health conditions is always left to the patient or a concerned person to decide. 

Psychedelic Therapy: 

Psychedelic therapy involves the use of a psychedelic substance (consciousness-altering substances) as a part of the psychotherapeutic process. Plant-derived psychedelic substances like psilocybin, ibogaine, and peyote as well as synthetic drugs like LSD and MDMA are used for therapy. 

Currently, it is being used to treat mental health conditions like PTSD, anxiety disorders, and depression. With more research and increased legalization, psychedelic therapy is gaining popularity in Western medicine. 

Somatic Therapy:

Somatic means “Relating to the body”. Hence somatic therapy focuses on treating both- body and mind. Somatic therapy helps a person become more aware of the bodily sensations that might be triggered by a memory. The therapist helps the patient by guiding them to recognize the tension within the body. Once recognized, therapists provide them with techniques to evoke calming thoughts. 

Deep breathing, Eye movement desensitization processing (EDMR), and brain spotting are some of the exercises advised by the therapists. 

Internal Family Systems (IFS) Model: 

IFS identifies and addresses various sub-personalities of a person’s mental system. The model helps people heal by accessing their wounded and protective inner selves. Once the inner self is healed, other parts are healed as well. These inner parts might be associated with anger, shame, guilt, or other emotions that conflict with one another. The therapist will help the patient release these feelings and learn to manage the conflicts on their own. 

According to the IFS model, there are three common roles:

1. Managers: protective parts of us that control our surroundings.
2. Exiles: Parts that hold shame and fear from the distressing emotions
3. Firefighters: These parts are activated when exiles produce overwhelming emotion

6. Digital Psychotherapy:

With rapid advancements in technology, digital psychotherapy is gaining popularity. Technology is now being incorporated to diagnose and treat mental health disorders with much accuracy. 

Virtual Reality Therapy:

Online Counseling:

Virtual reality therapy revolves around the use of the virtual world to treat mental health disorders. Virtual reality therapy is very different from just using the headset and watching videos. It must be noted that a licensed therapist must be present for the virtual reality therapy. It has been used extensively for treating phobias and PTSD. This therapy is called Virtual reality exposure therapy ( VRET) where the patient is exposed to the situations that cause them distress. 

For example, if a person is afraid of heights, the VRET might simulate the person standing on the last floor of the tallest tower. VRT provides an immersive experience for the user and thus helps the patients recover properly. (5)

Computer-based Interventions (CBI):

Computer-based interventions act as a great aid to traditional therapy. It uses computer technology for the assessment, interpretation, and treatment of the disorders.  Currently, a lot of CBIs have been used by therapists to help people with drug addictions. CBIs have also been used for behavioral training of kids with Autism.  Computer-based interventions can be combined with therapist-led interventions to achieve maximum recovery in patients.

Computer-Supported Therapy:

Computer-supported therapy requires very little involvement from a therapist. It uses algorithms to design a treatment plan for the patient. It is also useful for predicting the treatment outcomes and determining the efficacy of the said treatment. Currently, artificial intelligence (AI) is being incorporated into the treatment process to ensure recovery. (6)

7. Telepsychotherapy:

Telepsychotherapy is defined as psychotherapy that is conducted by a therapist from a different location via phone calls or video conferencing. Telepsychotherapy gained a lot of popularity during the COVID-19 pandemic. 

Telepsychotherapy is more accessible and comfortable for people who are unable to physically visit the therapists. 

Techniques Used in Psychotherapy:

A therapist can practice a single or a combination of psychotherapy techniques to ensure that the patient is adequately met. While every therapist uses different techniques as per their training and purpose, they all share some common traits. 

Examples of Techniques:

1. Empathy:  Patients feel understood and supported when a therapist uses empathy to address the situation
2. Problem-solving: A therapist must find ways to approach the problem and find solutions that fit best for the patient.
3. Reframing: The primary job of the therapist is to reframe the problem and help the patient understand how the distress is affecting them. 
4. Encouragement: encouragement provided by the therapists boosts confidence and motivates the patient to do better. 
5. Psychoeducation: Psychoeducation is a way to gain knowledge about mental health and well-being based on your needs. For example, if you are struggling with depression, psychoeducation can involve understanding the disorder and how it impacts the body.  
6. Active listening: Listening carefully helps the patient gain trust in the therapist. It validates the feelings of the patient and thus strengthens the bond. 

What to Expect During Psychotherapy:

The Start of a Psychotherapy Session:

In your first psychotherapy session, the therapist might ask you questions related to your physical and mental well-being. In some cases, you might also be asked to fill out a form that could help the therapist gain more information about you. It might take the therapist a few sessions to fully understand the situation. 

During a Psychotherapy Session:

The therapy sessions usually last from 45 minutes to 1 hour. Once the therapist has all the basic information required, they might address the issues that are causing you distress. Once the therapist has pointed out the pain points of the situation, they will help you reframe your thoughts or provide you with techniques to relax during distressing times. The therapist will collaborate with you to devise a treatment plan that suits the best for you. 

The End of a Psychotherapy Session:

After the therapy session, the therapist might advise you to perform certain exercises. Towards the end of the therapy, you might find yourself having a different perspective towards the problem as well as having better capabilities to cope with the situation. 

How Long Does Psychotherapy Take to Work?

The length of the treatment varies for every individual. Ideally, the treatment should be continued till the severity of the disorder resides. In usual cases, 15-20 sessions are conducted to ensure recovery. In some cases, the therapist might extend the treatment by conducting 20-30 sessions over six months. For treating comorbid conditions, the therapist might require 12-18 months of therapy. (5)

Tips for Taking Care After Psychotherapy Treatment:

Depending upon the discussion with the therapists, the end of the therapy session can lead to exhaustion. It might trigger emotions that can be slightly overwhelming for the patients. In such cases, taking care of oneself with these tips can help the patient unwind and relax:

1. Write about the emotions being felt at the current moment
2. Step outside for fresh air
3. Eat good food
4. Practice breathing
5. Body stretching
6. Engaging in activities that you enjoy

How to Find a Good Psychotherapist:

If you are looking for therapy, may it be for anxiety, PTSD, or relationship issues, finding a good therapist is extremely crucial. You can look for the following traits in a psychotherapist:

1. Is the person a licensed therapist: it is necessary to find out if the person you wish to seek therapy from is competent and licensed to provide therapy. 
2. Search through genuine databases: Look for information from the sites that provide the most recent information about the therapist.
3. The therapist must fit your financial budget: Therapy can be a long-term commitment; so it is important to decide on a budget before starting therapy. It is also important to understand how much each session costs to determine if you can afford the therapist.
4. Ask the potential therapist questions: Solving your doubts regarding the treatment before starting can help you understand if the therapist is a good fit for you. 
5. Look for feedback: You can ask for feedback from the people who have already got therapy from the same psychotherapist. They can help you provide an honest review of how the therapist conducts their therapy. 
6. Look for a therapy club: Therapy clubs can be a great place to find a good psychotherapist. Usually, therapy clubs provide offline and online therapy options with an inclusive and supportive list of therapists onboard.

Mave Health’s therapy club has an extensive number of psychologists on board who provide support to people in need. This club's highlight is making therapy accessible by offering a lot of options to choose from based on your unique needs. 

Questions to ask yourself before getting a psychotherapist:

If you are still questioning why do people go to psychotherapy, You can ask yourself these questions before starting therapy:

1. Are you struggling to perform simple routine tasks?
2. Is your worry more than what it used to be?
3. Have you lost interest in doing things that you loved to do?
4. Do you have problems that you constantly avoid by distracting yourself?
5. Do your friends think that you are becoming distant?
6. Is there a choice that you have been struggling with?

If your to any of these questions is yes, it may be a sign that your mental health needs attention and going to therapy will help. While looking for a therapist you can ask questions to clear your doubts and gain more confidence to start seeking professional help. If you are still hesitant, talking to a trusted person like a friend or a family member may help you gain perspective and view your situation with more clarity. 

Conclusion:

Psychotherapy is a valuable tool to address mental health issues. It can surface the deep-rooted cause of our mental health problems and help in recovery. Research has proved its efficacy with long-term treatments showing impeccable recovery percentages. 

Finding a psychotherapist who is the right fit for you is equally important. If you have decided to seek help through psychotherapy, ensure that they are licensed, fit your budget, and can meet your mental health needs. Good psychotherapy treatment can provide you invaluable support in working towards your mental health and living a fulfilled and satisfied life. 

References:

1. Understanding psychotherapy and how it works. (2023, December 12). https://www.apa.org. https://www.apa.org/topics/psychotherapy/understanding 

2. Leichsenring, F., Steinert, C., Rabung, S., & Ioannidis, J. P. (2022). The efficacy of psychotherapies and pharmacotherapies for mental disorders in adults: an umbrella review and meta‐analytic evaluation of recent meta‐analyses. World Psychiatry/World Psychiatry, 21(1), 133–145. https://doi.org/10.1002/wps.20941 

3. Pybis, J., Saxon, D., Hill, A., & Barkham, M. (2017). The comparative effectiveness and efficiency of cognitive behaviour therapy and generic counselling in the treatment of depression: evidence from the 2nd UK National Audit of psychological therapies. BMC Psychiatry, 17(1). https://doi.org/10.1186/s12888-017-1370-7 

4. How long will it take for treatment to work? (2017, July 31). https://www.apa.org. https://www.apa.org/ptsd-guideline/patients-and-families/length-treatment 

5. Laurence, E. (2024, May 21). Virtual Reality therapy: Everything you need to know. Forbes Health. https://www.forbes.com/health/mind/virtual-reality-therapy/ 

6. Adikwu, M. (2023, October 10). What is person (Client) centered therapy? Talkspace. https://www.talkspace.com/blog/therapy-client-centered-approach-definition-what-is/#:~:text=Client%20centered%20therapy%2C%20or%20person,of%20support%20for%20the%20client. 

7. Tuttle, L. C. (1998b). Experiential Family Therapy: an innovative approach to the resolution of family conflict in genetic counseling. Journal of Genetic Counseling, 7(2), 167–186. https://doi.org/10.1023/a:1022802006630 

8. Joseph, S. (2021). How humanistic is positive psychology? Lessons in Positive Psychology from Carl Rogers’ Person-Centered Approach—It’s the social environment that must change. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.709789