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Therapy
works by helping you
objectively look at
behaviors, feelings and
thoughts in situations
which you find
problematic. It helps you
to learn more effective
ways in dealing with those
situations.
Therapy
is a collaborative effort.
You and your psychologist
will identify your goals
-- what you want to have
happen, and agree on how
you'll know when you're
making progress. Your
psychologist will talk to
you about the length of
time it may take to help
you see changes.
Progress,
and change, can happen.
Nine out of ten Americans
surveyed by Consumer
Reports said that
psychotherapy had helped
them. And in another
recent major national
study, half of the
patients studied were
making improvement after
eight sessions of therapy,
75 percent after six
months of therapy.
How
to Find 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 adults in the United
States experience an
emotional or substance
abuse problem. Nearly 25
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
for 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 to
others. For instance, they
drink too much alcohol and
become overly aggressive.
They 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 50
percent of patients
noticeably improved after
eight sessions while 75
percent of individuals in
psychotherapy 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 Practice
Directorate at
202-336-5800 for the name
and phone number of the
appropriate state
organization.) Ask your
primary care physician (or
other health professional)
for a referral. Tell the
doctor what's important to
you in choosing a
therapist so he or 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 or her licensure
and level of training,
approach to psychotherapy,
participation in insurance
plans and fees. Such a
discussion should help you
sort through 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 sessions 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
hopelessness associated
with depression. Or maybe
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's a
good sign if you feel the
experience truly is a
joint effort and that you
and the therapist enjoy a
good rapport. On the other
hand, you should be open
with your therapist if you
find yourself feeling
'stuck' or lacking
direction once you've been
in psychotherapy
awhile.
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 or 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.
Patients
often feel a wide range of
emotions during
psychotherapy. Some qualms
about psychotherapy that
people may have result
from the difficulty of
discussing painful and
troubling experiences.
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 sufficient
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 fulfilling
lives. |
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