Does Talk Therapy work?
Maybe you have heard phrases such as “talking about your problems doesn’t help”, or “all I ever did in therapy was talk about my childhood”, or “therapy is just re-traumatizing”. While these comments sometimes come from people who have never been to therapy, many people have indeed participated in some ineffective therapy and have even felt harmed by it.
I think one reason for this failing is a result of how new the Therapy field is. For example, it is only in the last 10-15 years that research on the psychological and neurological effects of PTSD have become mainstream in psychotherapist training. Modern evidence-based therapies are actually quite new.
When you think of therapy, do you imagine yourself showing up every week to talk about your problems while the therapist just listens or gives advice? That is what most people think! Talking is indeed an important part of therapy. But simply talking about one’s problems often does little to affect change and, at worst, can be harmful. Cycling or ruminating on negative experiences, memories, and trauma has been shown to worsen symptoms of depression and even stifle change and healing. So what actually happens in good therapy?
Really good modern therapy is not just about talking about your thoughts and feelings. It is about mindfulness. Mindfulness is an evidence-based practice of present-moment awareness that has become the foundation of most modern approaches. Clients find it helpful because it helps them to engage their thoughts and feelings with less judgement and more capacity. “So can’t I just learn to meditate?” Well yes, but therapy is a unique setting to learn mindfulness for a few reasons. One, you will actively learn present-moment awareness while you talk and explore your thoughts and feelings. Two, most people seek therapy because they need professional support with their internal experience or difficult life circumstance. Mindfulness-based therapy is not just a place to become more present; it is a space to learn to face and overcome our life’s challenges.
Becoming more aware of your moment-to-moment experience is not always pleasant. Therapy can be quite challenging. Mindfulness sounds nice but sometimes being mindful means being present to negative emotions. When you feel safe to do so, I support you to work through and overcome these emotions. Good therapy requires sustained motivation and collaboration between therapist and client. Finding the right therapist for you can make all the difference and may require some time and effort.