Talk it Out in Therapy

May is Mental Health Awareness Month, a time for experts and advocates to draw attention to the topic of mental health challenges and strategies for greater mental well-being. Sharing information about mental health demystifies and de-stigmatizes the subject, and hopefully helps people who are struggling by letting them know that they’re not alone and that solutions exist. 

This year Talkspace is recognizing Mental Health Awareness Month with a simple, inclusive, call to action: Talk it out!  Our goal is to shine a light on the power of therapy to improve symptoms, prevent mental health problems, and change lives. We’re elevating real stories and hard science that reveal the magic that happens when you keep up the therapy conversation.

The Benefits of Talking It Out with a Therapist

When you open up to a therapist you don’t know quite what to expect, or which feelings and discoveries therapy will bring up for you on a given day. As you start to talk you might feel uncomfortable, relieved, exhausted, or exhilarated, but one thing’s certain: If you keep talking you’ll gain insights and uncover truths that you can only find in therapy.

“When we ‘talk it out’ in therapy we allow ourselves to be open and honest with our therapist, as well as ourselves. That open expression helps us gain insight, decrease stress, and learn healthy coping strategies. It can help us work through past traumas, and heal and recover from them.” 

Talkspace therapist Bisma Anwar, LPC, LMHC

Getting thoughts and feelings out of your head

One of the most immediate benefits of therapy is giving voice to your thoughts and feelings, whether you speak them during a live session or pour them into a written or voice message you send to your therapist. The simple act of expressing what’s in your head can be a big relief, and may give you helpful perspective, even before your therapist says anything in return. When your therapist does respond with questions or comments it can guide you to discover the deeper layers beneath your surface thoughts and feelings. 

Addressing specific challenges

Therapy is not one-size-fits-all. Your therapist will tailor their approach to your personal needs, whether you experience a mental health condition (such as depression, anxiety, OCD, PTSD, and bipolar disorder) or need help navigating a big life event like grief, job loss, divorce, or even a positive change like a promotion, new relationship, or parenthood.  

An ongoing therapeutic relationship

Whether you approach therapy focused on a specific issue or challenge, or simply see it as a way to have support on hand as needed, investing in your relationship with your therapist is important. Through regular sessions or ongoing messaging you’ll develop a trusting connection, so that if big emotions strike or you encounter hardship or tragedy you’ll receive more personalized, impactful support because your therapist already knows you well.  

Strategies that improve mental fitness 

Therapists do more than listen. They also suggest practical strategies you can incorporate into your life to address challenges. These might include breathing exercises to reduce anxiety, communication practices aimed at improving work or relationships, coping skills that help you manage stress or navigate challenging events, and more. Once you put these new tools into practice they can become habits and improve your mental well-being in a tangible, lasting way 

The Science of How Therapy Affects the Brain

Sharing what’s on your mind with a therapist can actually change how your brain functions. A feature of the brain called “neuroplasticity” means that life events, both positive and negative, and your behaviors impact your brain at the physiological level. “Research in neuroplasticity demonstrates that therapy can induce structural and functional changes in the brain, empowering individuals to navigate challenges with more clarity and resilience, possibly helping them to be more calm and rational and less reactive,” says Anwar.

Just a few examples: Studies have found that the brain activity of people with phobias and people experiencing obsessive compulsive disorder (OCD) exhibited positive changes after treatment with talk therapy, as demonstrated by MRIs of their brains. When people with psychosis receive Cognitive Behavioral Therapy (CBT) the connections between different regions of their brains strengthened in ways that reduced psychotic symptoms.

A comprehensive research analysis published in the journal American Psychologist found that therapy not only improves mental health symptoms (even after therapy ceases), but that it goes beyond that. The author concludes that for many people “therapy may foster inner resources and capacities that allow richer, freer, and more fulfilling lives.” You can find more research into the physiological effects of therapy at Mental Health America. 

The Therapy Journey Can be a Twisty Road 

It’s essential to remember that therapy won’t always feel great.

“Talking things out in therapy sometimes helps you feel better in the short term, but often you won’t feel the benefits right away. Depending on what you’re working through, therapy can feel hard or even upsetting. But if you stick with therapy you’ll see benefits over time. For example you’ll probably start to notice improvements in how you react to stress and how you relate to others. Negative emotions will have less power over you because you’ll understand where they come from and how to cope with them.”

Talkspace therapist Bisma Anwar, LPC, LMHC

Over time, talking to (and texting with) a caring therapist guides you to see the lessons in your past, make sense of your present, and chart the right path forward.

“Therapy is a journey towards self-awareness, healing, and growth. Therapy improves our quality of life as we navigate challenges and helps us take control of our lives.”

Talkspace therapist Bisma Anwar, LPC, LMHC

Making space for whatever emotions therapy brings up for you is how you learn about yourself so you can lay claim to the insights, coping strategies, and mental health habits that allow you to feel and function your best. 

Interested in starting or re-starting therapy? Talkspace will pair you with a licensed therapist within days and you can start exchanging messages right away, and schedule live virtual sessions too. Get started with Talkspace online therapy today.