How to Know What Type of Therapy You Need
In this weblog we volition look at the pros and cons of CBT, psychoanalytic and psychodynamic therapy, person centered and mindfulness based therapy and explore which might be the best for yous.
And so, you've decided to try psychological therapy or counselling, only where do you first? With so many options available it tin be hard to know what is best. In the first of this "which therapy?" series we discuss some of the most common psychological therapies bachelor, that are suitable for nearly any psychological trouble.
What is psychological therapy?
Psychological therapy is an umbrella term referring to any form of non-pharmacological handling for mental distress. Traditionally, information technology was used to refer to Freud'south technique of psychoanalysis, just today there are many, many different types of help bachelor.
Counselling, psychotherapy, psychoanalysis and psychology are all terms that tin can be used to describe psychological therapy.
Some therapies lend themselves to particular purposes, merely by and large speaking, evidence suggests that most therapies are as constructive at treating a broad range of psychological issues. The most important affair, then, is to choose the right fit for y'all. To help you make your choice, hither is a brief overview of four of the most mutual psychological therapies available:
one. Cognitive Behavioural Therapy
1 of the nearly talked about psychological therapies is Cerebral Behavioural Therapy (CBT). CBT works on the theory that the style we feel about an event is ofttimes caused past our estimation of the event, rather than the upshot itself. Co-ordinate to CBT, thoughts, emotions, bodily sensations and behaviour are all interrelated. Equally such, irresolute the style we remember about things can change the way we feel, both in the mind and in the body.
CBT is oft a brusk-term therapy, meaning you may attend 6- 16 sessions. Information technology generally begins with a focus on here-and-now concerns. You volition likely work with your therapist on an unwanted thought, feeling or behaviour, to investigate what makes information technology occur, what keeps it going, and how it tin can exist changed. For example, you lot might be asked to consider the evidence for and against a certain belief that you concur, or to work gradually towards exposing yourself to a feared situation.
CBT dates from the 1960s, and is supported past a wide show base across a broad assortment of psychological conditions. It is widely available, both on the NHS and privately. CBT can be offered individually or in groups, contiguous or online. Treatment is recommended to final for 12-16 sessions, usually once per calendar week, and yous may be asked to complete 'homework' assignments in-betwixt sessions. The assignments are not testing your knowledge, though: rather, they are asking you to put into practice some of the ideas discussed in your session.
Is CBT right for me?
CBT is dandy for people who have a phobia, anxiety disorder such as OCD, for those who are more comfortable working on their thought process or those who are new to therapy and worry that a longer term course of therapy is too big a commitment.
CBT isn't necessarily the best solution for those who take deep rooted or early trauma, those who have experienced abuse, those who feel they desire to explore their emotions in depth or for those who cannot commit to the homework chemical element – perhaps because their life is quite chaotic or they but don't 'piece of work that way'.
two. Psychodynamic Therapy/ Psychoanalysis
Probably the oldest form of psychological therapy adept in Western cultures, this approach derives from the work of Freud in the early 1900s. Therapies in this tradition aim to assistance participants to understand themselves and their human relationship with others, and the earth around them, oftentimes at the deepest levels of awareness.
According to this model, psychological distress roots from over-use of psychological 'defence mechanisms', which prevent us from recognizing our truthful thoughts or emotions. Well-known defence mechanisms include deprival and repression, where unpleasant thoughts or experiences are cached deep in the unconscious listen. Classic psychoanalytical retrieval techniques include dream assay and free association, devised to assistance admission these hard-to-accomplish unconscious thoughts and feelings. Bringing these experiences into conscious awareness is thought to exist a highly cathartic healing experience.
Therapists volition invite y'all to speak on whatsoever topic of your choosing, and will and then piece of work with you lot to assistance you reach a deeper level of agreement around whatsoever problems you wish to explore. Note that therapists from this tradition are by and large highly boundaried, and will not disclose information virtually themselves to you. Whilst at first this may seem unnatural, this is i of the most powerful things about psychoanalytic/psychodynamic therapy, as it ensures that therapy sessions are entirely nigh you.
Whilst often conflated, the terms psychoanalysis and psychodynamic therapy are subtly dissimilar. Psychoanalysis usually denotes a long-term therapy, often asking for a delivery to 3 or more sessions per calendar week, over a period of years. As such information technology can get very expensive, and is rarely available on the NHS. Psychodynamic therapy uses similar techniques but over a time-limited period, usually request for a weekly delivery for 12-sixteen sessions, though many people do stay in therapy for a year or so. Over again, sessions are bachelor one-to-ane, for couples, or in groups.
Is psychoanalysis correct for me?
Psychoanalysis is not the right choice for everyone and the time commitment – two or three times a week (some people even attend therapy daily) tin exist prohibitive in terms of time and coin. Even so, this type of therapy tin can be life transformative – it offers a completely unique mode of getting to know yourself and at the correct time, can exist incredibly healing for those who accept experienced early on trauma.
Psychodynamic therapy is great for people who similar to recall deeply about their experiences and are happy to remain in therapy for a few months, even a year or so. Information technology offers a very in depth way of working and can actually help those who desire to explore their relationship to themselves and others in depth.
3. Person-Centered Therapy
Today, nearly all therapies are person-centered, in the sense that they place the individual accessing therapy at the cadre of the therapeutic goals and methods. However, person-centered therapy, equally conceived by Carl Rogers, goes beyond these full general principles, existence entirely non-directive. In the 1940s, this was an entirely new way of working, and remains unusual to this mean solar day.
Co-ordinate to person-centered therapy, every individual has the solutions to their ain problem. In brusque, you are the expert of your own life. The role of the therapist, and then, is to enable the client to trust their ability to brand decisions and reach understandings well-nigh difficult situations. Person-centered therapists offer unconditional positive regard as the cornerstone of their arroyo: they believe that everyone is inherently good, and regardless of what you disclose, they volition meet you lot with acceptance and pity.
Like psychodynamic psychotherapy, person-centered therapy sessions offer a infinite to talk almost whatever you choose. The difference is that a person-centered therapist will not offer interpretations of your difficulties, and may disclose some of their own experiences if they experience information technology to be helpful. They will reflect what yous say to emphasise or analyze it, just this is done non-judgementally and is not a mode of communicating an 'proficient' opinion.
In its purest course, person-centered therapy is not time-limited: the number of sessions offered will be tailored to the individual need of the client. In reality, all the same, there may be time constraints if you are accessing a particularly busy service. To put the client completely at the centre of sessions, they are about always offered on a ane-to-1, face-to-face ground.
Is person centered therapy correct for me?
The pros of this arroyo is perhaps the quality of the relationship you will have with the therapist or counsellor. Beingness 'held' (the term used to describe how a therapist can comprise all the things yous tell them, no thing how terrible or upsetting they are to you lot) by someone who won't judge you, won't be disgusted or appalled, can be a completely unique experience.
Yet, for some, the lack of direction the therapist offers you lot and the fact that you lot are in control of the sessions, can be frustrating. If yous are looking for someone to tell you the answers, this might not exist the right blazon of therapy for y'all.
4. Mindfulness-Based Therapy
Mindfulness has risen in popularity over recent years, with advocates such as Ruby Wax and Oprah Winfrey. However, information technology stems from a very aboriginal Eastern tradition of meditation. Co-ordinate to Jon Kabat-Zinn, whose research has given brownie to (secular) mindfulness based psychological therapies, mindfulness is "paying attention in a particular way; on purpose, in the present and non-judgementally" ane .
In essence, mindfulness training is nearly developing awareness of internal experiences, and learning to greet them with curiosity and kindness. Oftentimes, we respond to situations automatically. Mindfulness asks united states to consider whether our automatic response is helpful in each unique situation in which it occurs. In this way, information technology is possible to challenge well-established habits, and cultivate more helpful ones. By re-training our attention we can make up one's mind when it is an appropriate time to engage with feelings of anger, worry or sorrow, and when those feelings are unhelpful: it is all near taking back control. Mindfulness practice has been shown to actually 'rewire' the mode our brains piece of work; through practise we can create new neural pathways which allow the states to feel less anxious and depressed.
Mindfulness is well-nigh developing a new attitude to thinking, and it can exist challenging to begin with. The therapy will be a mix of talking about the issues that are concerning you and and so understanding and practicing how being 'mindful' of them tin assistance you overcome these difficulties.
It takes time and patience to train our brains to think about things differently, which is why most mindfulness therapists will ask you lot to practice meditating in-betwixt sessions; ideally 30 minutes per day. Your therapist volition aid you to sympathize how to become about this, but if you feel that you lot will be unable to commit to your ain do regularly then y'all may wish to consider an culling therapeutic arroyo.
Mindfulness is a very flexible therapy. It tin can be offered as a distinct therapy, or every bit a tool in a more 'integrative' therapeutic approach. Most practitioners offering information technology as weekly sessions, either individually or in groups.
Is mindfulness correct for me?
A lot of people who practice mindfulness say it is life transforming and are amazed that something so 'simple' can truly brand them experience better. However, it isn't every bit easy as it sounds – when nosotros are so used to having such decorated, occupied minds, to however them can exist truly difficult and even terrifying. You need to be able to commit to the practice for it to take effect. For those who take a lot of unresolved feelings or desire to understand their worries and concerns in depth, mindfulness based therapy may not exist the best place to beginning.
The advantage of this technique is that it is a skill ready that once mastered can be used on a daily ground whenever and wherever information technology is needed.
If you would similar psychological therapy and need help deciding which therapy you are best suited to, call our knowledgeable triage team on 0203 326 9160.
Clinical Partners is the United kingdom of great britain and northern ireland's largest private mental health partnership, helping children, adults, families and organisations nationwide.
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1Kabat-Zinn, J. (1994). Wherever you go, at that place you are. New York: Hyperion.
Source: https://www.clinical-partners.co.uk/insights-and-news/item/which-therapy-is-for-me
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