Help Through Psychotherapy
Millions of Americans have found relief from depression and other emotional difficulties through psychotherapy. Even so,
some people find it hard to get started or stay in psychotherapy. This brief question-and-answer guide provides some basic
information to help individuals take advantage of outpatient (non-hospital) psychotherapy.
Why do people consider using psychotherapy?
Psychotherapy is a partnership between an individual and a professional such as a psychologist who is licensed and trained
to help people understand their feelings and assist them with changing their behavior. According to the National Institute of
Mental Health, one-third of the adults in the United States experience an emotional or substance abuse problem. Nearly
twenty-five percent of the adult population suffers at some point from depression or anxiety.
People often consider psychotherapy, also known as therapy, under the following circumstances:
• They feel an overwhelming and prolonged sense of sadness and helplessness and they lack hope in their lives.
• Their emotional difficulties make it hard from them to function from day to day. For example, they are unable to
concentrate on assignments and their job performance suffers as a result.
• Their actions are harmful to themselves or others. For instance, they drink too much alcohol and become overly
aggressive.
• The are troubled by emotional difficulties facing family members or close friends.
What does research show about the effectiveness of psychotherapy?
Research suggests that therapy effectively decreases patients' depression and anxiety and related symptoms such as
pain, fatigue and nausea. Psychotherapy has also been found to increase survival time for heart surgery and cancer
patients and it can have a positive effect on the body's immune system. Research increasingly supports the idea that
emotional and physical health are very closely linked and that therapy can improve a person's overall health status.
There is convincing evidence that most people who have at least several sessions of psychotherapy are far better off
than untreated individuals with emotional difficulties. One major study showed that fifty percent of patients noticably
improved after eight sessions while seventy-five percent of individuals in therapy improved by the end of six months.
Psychotherapy with children is similar in effectiveness to psychotherapy with adults.
How do I find a qualified therapist?
Selecting a therapist is a highly personal matter. A professional who works very well with one individual may not be
a good choice for another person. There are several ways to get referrals to qualified therapists, such as licensed
psychologists, including the following:
• Talk to close family members and friends for their recommendations, especially if they have had a good experience
with psychotherapy.
• Many state psychological associations operate referral services which put individuals in touch with licensed and
competent mental health providers. (Call the American Psychological Association's consumer information line at
(800) 964-2000 or click here to be connected to an appropriate state
agency).
• Ask your primary care physician (or other health professional) for a referral. Tell the doctor what is important to
you in choosing a therapist so he/she can make appropriate suggestions.
• Inquire at your church or synagogue.
• Look in the phone book for the listing of a local mental health association or community mental health center and
check these sources for possible referrals.
Ideally you will end up with more than one lead. Call and request the opportunity, either by phone or in person, to
ask the therapist some questions. you might want to inquire about his/her licensure and level of training, approach
to psychotherapy, participation in insurance plans and fees. Such a discussion should help you sort though your options
and choose someone with whom you believe you might interact well.
If I begin psychotherapy, how should I try to gain the most from it?
There are many approaches to outpatient psychotherapy and various formats in which it may occur, including individual,
group and family psychotherapy. Despite the variations, all psychotherapy is a two-way process that works especially
well when patients and their therapists communicate openly. Research has shown that the outcome of psychotherapy is
improved when the therapist and patient agree early about what the major problems are and how psychotherapy can help.
You and your therapist both have responsibilities in establishing and maintaining a good working relationship. Be
clear with your therapist about your expectations and share any concerns that may arise. Psychotherapy works best
when you attend all scheduled sesions and give some forethought to what you want to discuss during each one.
How can I evaluate whether therapy is working well?
As you begin psychotherapy, you should establish clear goals with your therapist. Perhaps you want to overcome feelings
of hoplessness associated with depression or perhaps you would like to control a fear that disrupts your daily life. Keep
in mind that certain tasks require more time to accomplish than others. You may need to adjust your goals depending on
how long you plan to be in psychotherapy.
After a few sessions, it is a good sign if you feel the expereince truely is a joint effort and that you and the therapist
enjoy a good a rapport. On the other hand, you should be open with your therapist if you find yourself feeling "stuck" or
lacking direction once you have been in psychotherapy for a while.
There may be times when a therapist appears cold and disinterested or doesn't seem to regard you positively. Tell your
therapist if this is the situation or if you question other aspects of his/her approach. If you find yourself thinking
about discontinuing psychotherapy, talk with your therapist. It might be helpful to consult another professional, provided
you let your therapist know you are seeking a second opinion.
People often feel a wide range of emotions during psychotherapy. Some qualms about psychotherapy that people have may have
resulted from the difficulty of discussing painful and troubling expereinces. When this happens, it can actually be a
positive sign indicating that you are starting to explore your thoughts and behaviors.
You should spend time with your therapist periodically reviewing your progress (or your concern that you are not making
sufficent headway). Although there are other considerations affecting the duration of psychotherapy, success in reaching
your primary goals should be a major factor in deciding when your psychotherapy should end.
Psychotherapy isn't easy but patients who are willing to work in close partnership with their therapist often find relief
from their emotional distress and begin to lead more productive and fufilling lives.
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