If what you know about psychotherapy comes from TV or the movies, you may have some misguided notions about what goes on in a practicing psychologist's office. Make sure you know the reality instead of the myths so you can benefit from all that psychotherapy has to offer.
Only crazy people go to psychotherapy.
Untrue. People seek psychotherapy for a range of reasons in everyday life. Some pursue psychotherapy for treatment of depression, anxiety or substance abuse. But others want help coping with major life transitions or changing problem behaviors: the loss of a job, a divorce or the death of a loved one. Yet others need help managing and balancing the demands of parenting, work and family responsibilities, coping with medical illness, improving relationship skills or managing other stressors that can affect just about all of us. Anyone can benefit from psychotherapy to become a better problem solver.Stigma connected to getting help for psychological or behavioral concerns used to be a strong deterrent for people. But getting help is now seen as a sign of resourcefulness. Researchers continue to find new links emphasizing the value of taking care of mental health to ensure good physical health, often called the mind-body health connection. Emotional problems can show up as physical symptoms. And when we are physically ill, we may develop emotional issues. Even the federal government recently recognized the value of mental health treatment with its passage in 2008 of the mental health parity law.
Talking to family members or friends is just as effective as going to a psychologist.
Support from family and friends you can trust is important when you're having a hard time. But a psychologist can offer much more than talking to family and friends. Psychologists have years of specialized education, training and experience that make them experts in understanding and treating complex problems. And research shows that psychotherapy is effective and helpful. The techniques a psychologist uses during psychotherapy are developed over decades of research and more than “just talking and listening.”Psychologists can recognize behavior or thought patterns objectively, more so than those closest to you who may have stopped noticing — or maybe never noticed. A psychologist might offer remarks or observations similar to those in your existing relationships, but their help may be more effective due to their timing, focus or your trust in their neutral stance.Plus, you can be completely honest with your psychologist without concern that anyone else will know what you revealed. The therapeutic relationship is grounded in confidentiality. (There are a few exceptions where a psychologist has a duty to inform others, such as if you threaten to harm yourself or someone else. But that’s something your psychologist will clarify with you.) In fact, people often tell their psychologists things they have never before revealed to anyone else. If your difficulties have been ongoing without any significant improvement, it may be time to seek help from a trained psychologist.
You can get better on your own if you just try hard enough and keep a positive attitude.
Many people have tried to solve their problems on their own for weeks, months or even years before starting psychotherapy but have found that that it’s not enough. Deciding to start psychotherapy doesn't mean you’ve failed, just like it doesn't mean you’ve failed if you can't repair your own car. There may be a biological component to some disorders, such as depression or panic attacks, which make it incredibly difficult to heal yourself. In reality, having the courage to reach out and admit you need help is a sign of strength rather than weakness — and the first step toward feeling better.
Psychologists just listen to you vent, so why pay someone to listen to you complain?
A psychologist will often begin the process of psychotherapy by asking you to describe the problem that has brought you into his or her office. But that's just psychotherapy's starting point. They will also gather relevant information on your background, as well as the history of your problems and other major areas of your life, and the ways you have tried to address the concerns. Psychotherapy is typically an interactive, collaborative process based on dialogue and the patient's active engagement in joint problem-solving.Your psychologist may give you homework assignments so that you can practice new skills between sessions or reading assignments so that you can learn more about a particular topic. Together you and your psychologist will identify problems, set goals and monitor your progress.
A psychologist will just blame all your problems on your parents or your childhood experiences.
One component of psychotherapy might entail exploring childhood experiences and significant events impacting your life. Relating information from your family background can help you and your psychologist understand your perceptions and feelings, current coping strategies, or see patterns that developed. The point of wanting you to look backward is to better understand your present and make positive changes for the future.However, in some instances your psychologist will choose to focus mainly on the current problem or crisis that brought you into treatment and not delve into your past at all. You’ll learn how to incorporate techniques and use tools that will help change your current thoughts or behaviors contributing to your problem. Psychologists who use an eclectic style of psychotherapy will know how to guide the session to include discoveries about your past with reflections on current problematic thoughts or behaviors.
You’ll need to stay in psychotherapy for many years or even the rest of your life.
Everyone moves at a different pace during psychotherapy — it’s a very individualized process. In one study for example, half of patients in psychotherapy improved after just eight sessions while 75 percent had improved by the six-month point. It’s something you and your psychologist can talk about in the initial meetings when developing a treatment plan. Your psychologist's goal is not to keep you on as a client forever but to empower you to function better on your own.
If you use your health insurance to pay for services, your employer will know you're in psychotherapy.
Untrue. Remember that psychotherapy is bound by the rules of confidentiality. Only you can release your health records to an outsider. The only ones who know about your psychotherapy sessions are you, your psychologist and anyone to whom you give the written approval for your psychologist to talk (such as a physician or family member). The strict rules of confidentiality your psychologist is bound by aren't the only protection. In most states, mental health records receive an even higher level of protection than medical records.
Credit given to the American Psychological Association
Mental illnesses are disorders that affect a person’s mood, thoughts or behaviors. Serious mental illnesses include a variety of diseases including schizophrenia, bipolar disorder, panic disorder, obsessive-compulsive disorder and major depressive disorder. Although they can be scary, it is important to remember that these disorders are treatable. Individuals diagnosed with these diseases can live full, rewarding lives, especially if they seek treatment as needed.Being diagnosed with a serious mental illness can be a shock — both for the person diagnosed and for his or her family and friends. On the other hand, finally obtaining a diagnosis and treatment plan can sometimes help relieve stress in the family and start moving recovery forward. Family members can be an invaluable resource for individuals dealing with serious mental illnesses. By learning more about the illness, you can support your loved one through diagnosis and beyond.
While symptoms of serious mental illnesses vary, the following signs are among the more common:
If you’re concerned a friend or family member is exhibiting these signs, try to stay calm. It’s easy to imagine the worst-case scenario, but signs of mental illness often overlap with other problems. Consider whether there are other circumstances that might be affecting the person’s mood or behavior. Did the person recently experience a shock, such as the death of a loved one? Have they recently lost a job or started a new school? Regardless of your answers to those questions, don’t let your fear of a diagnosis prevent you from encouraging your loved one to seek help. Start by talking to him or her. Express your concerns without using alarmist language or placing blame. You might say, “I've noticed that you seem more stressed than usual,” or “I've noticed you don’t seem like yourself lately.” Then back up those statements with facts, pointing out changes in hygiene or daily activities, for example.Encourage your loved one to talk to a trusted health care provider. If he or she is hesitant to see a mental health specialist such as a psychologist, suggest a visit to a general physician. Offer to accompany them to the appointment if they’d like. If your family member doesn't take you up on your offer, consider alerting his or her physician’s office with your concerns. Though the physician may not be able to share information with you due to privacy laws, it will give the doctor a head’s up to be on the lookout for signs of mental health problems.If you feel your loved one is in danger of harming himself or herself, or harming someone else, that’s an emergency. Don't hesitate to call 911. If possible, ask for an officer trained in crisis intervention — many communities have officers on staff who are trained to diffuse a mental health crisis in the best possible way.
It’s entirely normal to experience a flurry of emotions when a loved one is diagnosed with a serious mental illness. Guilt, shame, disbelief, fear, anger and grief are all common reactions. Acceptance can take time, both for the diagnosed individual, for you and for other family members and friends. That acceptance happens at a different pace for everyone. Be patient with yourself and others.One of the most important things you can do to support a family member with serious mental illness is to educate yourself. The more you learn about what to expect, the easier it will be to provide the right kind of support and assistance. Familiarize yourself with the symptoms of the disease so that you are able to recognize when your family member might be showing signs that his or her illness is not well controlled. Remember, too, that there’s a lot of information on the Internet. Some of it is accurate. Some is wildly incorrect. Find trusted sources of information, and don’t believe every horror story. (See “Resources” at the end of this article.)
Medications can be helpful for controlling symptoms of many serious mental illnesses. But they might take a while to become effective, and medication alone is often not enough to keep these diseases in check. Encourage your loved one to take advantage of other resources, such as peer support groups and individual and/or group psychotherapy such as cognitive behavioral therapy or social-skills training. When a loved one is living with serious mental illness, it’s easy to want to take charge. That’s often especially true when the person is your own child or partner. But taking on complete responsibility for him or her isn't healthy for either of you. Individuals with serious mental illnesses are more likely to thrive when they are allowed to take appropriate responsibility for their own lives. Instead of driving your loved one to every appointment or errand, for instance, help him or her get a bus pass and learn the routes. Rather than preparing every meal for your loved one, teach him or her how to cook some simple, healthy meals.Individuals with mental illnesses still have an identity, and they still have a voice. Engage your loved one in open and honest conversations. Ask what they’re feeling, what they’re struggling with and what they’d like from you. Work together to set realistic expectations and plan the steps for meeting those expectations. Recognize and praise your loved one’s strengths and progress. Research shows that compared to offering positive support, repeatedly prompting or nagging people with serious mental illnesses to make behavior changes actually results in worse outcomes. Unfortunately, people living with serious mental illness still experience stigma and misconceptions. While that can be a difficult reality, the fact is that people diagnosed today can expect better outcomes than ever before. Medications have improved, and new evidence-based psychotherapeutic interventions can have powerful and positive effects. So try to stay positive. One of the most important things you can do to support a loved one with serious mental illness is to have hope.
Thanks to Shirley M. Glynn, PhD, Karen Kangas, EdD, and Susan Pickett, PhD, for contributing to this article.
Credit given to the American Psychological Association.
Do you ever feel too overwhelmed to deal with your problems? If so, you're not alone.According to the National Institute of Mental Health, more than a quarter of American adults experience depression, anxiety or another mental disorder in any given year. Others need help coping with a serious illness, losing weight or stopping smoking. Still others struggle to cope with relationship troubles, job loss, the death of a loved one, stress, substance abuse or other issues. And these problems can often become debilitating.
A psychologist can help you work through such problems. Through psychotherapy, psychologists help people of all ages live happier, healthier and more productive lives.In psychotherapy, psychologists apply scientifically validated procedures to help people develop healthier, more effective habits. There are several approaches to psychotherapy — including cognitive-behavioral, interpersonal and other kinds of talk therapy — that help individuals work through their problems.Psychotherapy is a collaborative treatment based on the relationship between an individual and a psychologist. Grounded in dialogue, it provides a supportive environment that allows you to talk openly with someone who’s objective, neutral and nonjudgmental. You and your psychologist will work together to identify and change the thought and behavior patterns that are keeping you from feeling your best.By the time you’re done, you will not only have solved the problem that brought you in, but you will have learned new skills so you can better cope with whatever challenges arise in the future.
Because of the many misconceptions about psychotherapy, you may be reluctant to try it out. Even if you know the realities instead of the myths, you may feel nervous about trying it yourself.Overcoming that nervousness is worth it. That’s because any time your quality of life isn’t what you want it to be, psychotherapy can help.Some people seek psychotherapy because they have felt depressed, anxious or angry for a long time. Others may want help for a chronic illness that is interfering with their emotional or physical well-being. Still others may have short-term problems they need help navigating. They may be going through a divorce, facing an empty nest, feeling overwhelmed by a new job or grieving a family member's death, for example.Signs that you could benefit from therapy include:
There are many different approaches to psychotherapy. Psychologists generally draw on one or more of these. Each theoretical perspective acts as a roadmap to help the psychologist understand their clients and their problems and develop solutions.The kind of treatment you receive will depend on a variety of factors: current psychological research, your psychologist's theoretical orientation and what works best for your situation.Your psychologist’s theoretical perspective will affect what goes on in his or her office. Psychologists who use cognitive-behavioral therapy, for example, have a practical approach to treatment. Your psychologist might ask you to tackle certain tasks designed to help you develop more effective coping skills. This approach often involves homework assignments. Your psychologist might ask you to gather more information, such as logging your reactions to a particular situation as they occur. Or your psychologist might want you to practice new skills between sessions, such as asking someone with an elevator phobia to practice pushing elevator buttons. You might also have reading assignments so you can learn more about a particular topic.In contrast, psychoanalytic and humanistic approaches typically focus more on talking than doing. You might spend your sessions discussing your early experiences to help you and your psychologist better understand the root causes of your current problems.Your psychologist may combine elements from several styles of psychotherapy. In fact, most therapists don’t tie themselves to any one approach. Instead, they blend elements from different approaches and tailor their treatment according to each client’s needs.The main thing to know is whether your psychologist has expertise in the area you need help with and whether your psychologist feels he or she can help you.
Some people wonder why they can't just talk about their problems with family members or friends. Psychologists offer more than someplace to vent. Psychologists have years of training and experience that help people improve their lives. And there is significant evidence showing that psychotherapy is a very effective treatment.
Hundreds of studies have found that psychotherapy helps people make positive changes in their lives.Reviews of these studies show that about 75 percent of people who enter psychotherapy show some benefit. Other reviews have found that the average person who engages in psychotherapy is better off by the end of treatment than 80 percent of those who don’t receive treatment at all.
Successful treatment is the result of three factors working together:
When people begin psychotherapy, they often feel that their distress is never going to end. Psychotherapy helps people understand that they can do something to improve their situation. That leads to changes that enhance healthy behavior, whether it's improving relationships, expressing emotions better, doing better at work or school, or thinking more positively.While some issues and problems respond best to a particular style of therapy, what remains critical and important is the therapeutic alliance and relationship with your psychologist.
When you began psychotherapy, your psychologist probably worked with you to develop goals and a rough timeline for treatment. As you go along, you should be asking yourself whether the psychologist seems to understand you, whether the treatment plan makes sense and whether you feel like you're making progress.Some people begin to feel better in about six to 12 sessions. If you don't start seeing signs of progress, discuss it with your psychologist. Your psychologist may initiate a conversation about what to do. If he or she doesn’t, bring it up yourself. You could ask your psychologist about additional or alternative treatment methods, for example. Sometimes speaking up to your psychologist can be very empowering, especially since your psychologist will be understanding and nonjudgmental instead of offended.Keep in mind that as psychotherapy progresses, you may feel overwhelmed. You may feel more angry, sad or confused than you did at the beginning of the process. That doesn’t mean psychotherapy isn’t working. Instead, it can be a sign that your psychologist is pushing you to confront difficult truths or do the hard work of making changes. In such cases, these strong emotions are a sign of growth rather than evidence of a standstill. Remember, sometimes things may feel worse before they get better.In some cases, of course, the relationship between a patient and the psychologist isn't as good as it should be. The psychologist should be willing to address those kinds of issues, too. If you’re worried about your psychologist’s diagnosis of your problems, it might be helpful to get a second opinion from another psychologist, as long as you let your original psychologist know you're doing so.If the situation doesn't improve, you and your psychologist may decide it’s time for you to start working with a new psychologist. Don’t take it personally. It’s not you; it’s just a bad fit. And because the therapeutic alliance is so crucial to the effectiveness of psychotherapy, you need a good fit.If you do decide to move on, don’t just stop coming to your first psychologist. Instead, tell him or her that you’re leaving and why you’re doing so. A good psychologist will refer you to someone else, wish you luck and urge you not to give up on psychotherapy just because your first attempt didn’t go well. Tell your next psychologist what didn’t work to help ensure a better fit.
Credit given to the American Psychological Association.