What is Psychotherapy and How Does It Improve Mental Health?

Let us learn what psychotherapy is. Psychotherapy encompasses a range of treatment methods designed to assist individuals in recognising and altering unhealthy emotions, thoughts and behaviours. These thoughts and feelings may be connected to various situations, such as:

• Relationship challenges
• Loss and mourning
• Adapting to a new life circumstance or health issue
• Struggles with stress and coping mechanisms

These can also be associated with recognised mental health and behavioural disorders.

In a private setting, you and your therapist explore aspects of your life that you wish to enhance. However, this conversation serves as a means to investigate a wide range of experiences, aiming to gain deeper insights from them.

Types of psychotherapy

The field of psychotherapy is always changing, and it can now be conducted either face-to-face or online. The common types of psychotherapy include the following:  

• Cognitive behavioural therapy (CBT): It is a widely used therapy to address a range of mental health concerns. This therapy is structured and goal-focused. In this therapy, your psychologist or therapist will work with you to discover your thoughts and feelings more easily. By recognising how your thoughts influence your behaviours, you can begin to pinpoint and shift negative patterns. With time, CBT supports you in developing healthier thought processes and more effective ways of managing life’s challenges.
• Dialectical behaviour therapy (DBT): It is a form of talk therapy rooted in cognitive behavioural therapy, specifically tailored for individuals who feel emotions very deeply. The primary aim of therapists practising DBT is to find a balance between validating (accepting) your identity and struggles while also encouraging positive change. Your therapist will guide you in developing new skills to enhance your ability to manage emotions. This therapy includes both one-on-one sessions and group therapy.
• Interpersonal therapy (IPT): This is a brief form of therapy designed to help you explore underlying interpersonal issues that may be causing difficulties, such as unresolved grief, shifts in social or work roles, conflicts with others and relationship challenges. It can help you discover healthy ways to express your emotions and enhance your communication skills.
• Psychodynamic therapy: This type of therapy focuses on the belief that our behaviours and mental health are shaped by our childhood experiences, as well as by troubling thoughts or feelings that we may not be fully aware of (these are often unconscious). In this process, you will collaborate with a therapist to enhance your self-awareness and alter outdated patterns, empowering you to take greater control of your life.

Additional therapies that mental health professionals often incorporate alongside psychotherapy include:

• Animal-assisted therapy: This involves engaging with dogs, horses or other animals to provide comfort, facilitate communication and assist in coping with trauma.
• Creative arts therapy: This approach incorporates art, dance, music and poetry to enhance talk therapy and improve communication.
• Play therapy: This therapy is designed to assist children in recognising and expressing their emotions and feelings through play.

There are various types of therapy based on the participants involved in the session. These include:

• Individual therapy: This therapy consists solely of you and the mental health professional.
• Group therapy: It involves two or more individuals working with a mental health professional simultaneously. It provides a space for participants to share their experiences and gain insights from others who have faced similar challenges.
• Marriage counselling/couples therapy: This therapy includes both you and your spouse or romantic partner. Licensed marriage and family therapists (LMFTs) are specially trained to assist couples in identifying their issues and finding solutions. These issues can involve communication, parenting, finances, understanding your own or your partner’s mental health conditions and more.
• Family therapy: This therapy includes you and your family members, whether it is everyone or just a few. It can assist in enhancing communication and addressing conflicts among the family members, which can vary from sibling rivalry to dealing with the loss of a family member.

A therapist can be a psychologist, psychiatrist (a medical doctor who can prescribe medications), psychiatric nurse, social worker or family therapist, all of whom may have completed specialized psychotherapy courses to provide effective treatment.

How does psychotherapy help in improving mental health?

Research indicates that a significant number of individuals undergoing psychotherapy find relief from their symptoms and enhance their ability to function in daily life. Approximately 75 per cent of those who start therapy report some level of improvement. Psychotherapy has been proven to boost emotional and psychological health, and it is associated with beneficial changes in both the brain and body. Additional advantages include reduced sick days, lower rates of disability, fewer health issues and greater job satisfaction.

Researchers have utilised brain imaging techniques to observe alterations in the brain following psychotherapy. Various studies have documented these brain changes in individuals with mental health issues, such as depression, panic disorder, post-traumatic stress disorder and other conditions after they have received psychotherapy. In many instances, the brain changes observed from psychotherapy were comparable to those resulting from medication.

It is also effective in altering unhealthy thought patterns and behaviours, including those that contribute to substance use disorders. A study found that CBT was a remarkable treatment option for helping individuals with internet addiction recognise their patterns, modify them and improve their lifestyle and mental health as a result.

Duration of psychotherapy

The duration of psychotherapy can vary based on several factors, such as your reasons for seeking therapy, your personal goals and your commitment to addressing the issues you are facing.

Psychotherapy can be either short-term, involving just a few sessions to address immediate concerns, or long-term, which may span months or even years to tackle mental health conditions and more complex issues. You and your therapist will work together to set treatment goals and decide on the frequency and duration of your meetings.

Conclusion

Recognizing that you need help with mental health challenges or emotional struggles can feel overwhelming, but it is an important step towards feeling better. Psychotherapy gives you the chance to understand yourself more deeply and work through the things that might be holding you back from living a fulfilling and healthy life. Mental health professionals are caring experts who keep themselves informed about the latest research and methods to assist you on your journey. Together with your therapist, you will create a treatment plan that is customised to your unique needs, guiding you to progress in a way that feels comfortable to you.