What is Talk Therapy?

Talk therapy (also known as psychotherapy) involves working with a therapist or mental health professional in a private setting to address the emotional or psychological issues you’re dealing with. This traditional psychotherapy approach is far less structured than CBT and can offer more fluid, client-led interactions. 

In a talk therapy session, your therapist can help you understand and manage your mental health by creating a safe space to express yourself and work through challenges with their expert guidance. Talk therapy has been proven effective in research. In studies, it’s been found to significantly reduce symptoms of post-traumatic stress disorder (PTSD), depression, and anxiety. Learning how to talk to a therapist can help you make the most of these sessions.  

What is CBT?

Cognitive behavioral therapy (CBT) is a structured, short-term, goal-oriented form of therapy that helps you recognize damaging thoughts and behavior patterns. 

Many people wonder if CBT is talk therapy, and the truth is it’s a type of talk therapy. CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected, so changing negative thought patterns can improve emotional well-being.

Research strongly supports cognitive behavior therapy’s efficacy. It’s known to effectively treat anxiety disorders, depression, and post-traumatic stress disorder (PTSD).  

“Though aspects of Cognitive Behavioral Therapy (CBT) are collaborative, it has structured and focused goals with the spotlight on supporting a person to adjust those automatic negative thought patterns. It can be so helpful, working with a therapist, to alleviate these patterns that largely contribute to symptoms of anxiety and depression.  When a client is able to gain a different perspective, taking a step back from a negative lens, there can be a shift towards a more optimistic trajectory.”

– Talkspace therapist, Elizabeth Keohan, LCSW-C

Key Differences Between CBT and Talk Therapy

Although talk therapy and CBT both aim to improve mental health, there are significant differences between them. Understanding where and how they differ can help you choose the best therapy for your needs.

Scope

Talk therapy encompasses a wide range of therapeutic approaches. For example, a therapist might use psychodynamic therapy, humanistic therapy, or other modalities to help you explore your thoughts, feelings, and experiences in a structured way. Talk therapy can be beneficial in addressing a wide variety of issues — from relationship problems to personal growth — while not necessarily focusing on specific symptoms or diagnoses.

Cognitive behavioral therapy allows you to pinpoint and change negative thought patterns that are impacting your life. It’s a very structured form of treatment used to treat specific issues. Cognitive therapy teaches you practical skills so you can independently manage problems in the long run. Understanding the benefits of CBT can provide more clarity on why it might be a suitable choice for you.

Focus

In talk therapy, you explore past experiences to determine how they impact your present. Talk therapy seeks to find the underlying emotional issues and patterns contributing to your current state. The focus is more on understanding and processing your emotions than seeking an immediate solution.

Cognitive behavior therapy focuses on the present and future. It emphasizes your current problems so you can figure out how to solve them. CBT teaches you to recognize distorted or unhelpful thinking patterns so you can begin to change maladaptive behaviors.

Structure

Talk therapy is more flexible and can be client-led. In sessions, you can guide the conversation based on immediate concerns or feelings you have. The therapist provides a supportive environment so you feel safe exploring and getting insight.

CBT is highly structured. Sessions generally follow a specific agenda, and you’ll work with the CBT therapist to set goals and track your progress. CBT sessions often assign homework to reinforce the new coping skills learned.

Techniques

Open-ended questions, reflective listening, and interpretation are standard techniques used in talk therapy. The therapist helps you gain insight into your emotions and behavior by utilizing conversation and exploring your experiences.

In a CBT session, specific CBT techniques, such as cognitive restructuring and exposure therapy, are used to help you change your behavior.

Duration and goals

There’s no set timeline for talk therapy. Depending on your needs, it can be a short-term or long-term engagement. Your goals with your therapist are flexible and can evolve. Talk therapy fosters deep understanding and emotional healing, which can sometimes mean a longer commitment to the process. Keep in mind that how long therapy takes to work can vary from person to person.

CBT is usually a short-term engagement. There’s a clear timeline, and specific goals are set. Treatment typically lasts between 6 and 20 sessions, during which you’ll gain tools to manage your issues confidently. 

Similarities Between CBT and Talk Therapy

While there are several differences, talk therapy and CBT share significant similarities. For example, both center on the importance of the therapeutic relationship and strive to create a safe and supportive environment for exploring thoughts and feelings. They’re also both evidence-based practices, which means they’re scientifically researched, so you know they can effectively treat specific mental health conditions.

Finally, both types of therapy can be adapted to meet your unique needs, resulting in a personalized treatment plan that appropriately addresses your concerns, issues, or goals.

Get Tailored Support with Professional Help

When choosing a type of therapy, you want to find the form that’ll offer you the best results. Sometimes, consulting with a professional is a necessary first step. Mental health professionals have the expertise to assess your situation. They can weigh the pros and cons of CBT vs. talk therapy and ensure you get personalized guidance and the most effective treatment.

Therapy is not a one-size-fits-all solution. What works for you may not work at all for someone else. Thankfully, Talkspace connects you with an experienced, licensed therapist who can provide personalized treatment recommendations. Whether you’ll benefit most from talk therapy, CBT, or another therapeutic technique, Talkspace provides the support you need to achieve your mental health goals. 

Learn more about online CBT and other types of talk therapy today by reaching out to Talkspace.

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Group Therapy 101

Group therapy is an approach where multiple participants attend sessions led by one or more trained mental health professionals. Usually, the group members share similar concerns or objectives — for example, managing anxiety, coping with grief, building social skills, or dealing with addiction. In some research, group therapy was as effective as individual therapy when treating specific issues.

The group session format allows participants to share experiences and get feedback from others in a supportive, structured, safe environment. Research shows that group therapy sessions are more effective than not seeking treatment at all. In studies, nearly half of group members that participated (48.2%) had clinically meaningful outcomes and reported improvement. 

Exploring group therapy’s pros and cons can help you decide if this style of therapy might be something you want to try.

Benefits of group therapy

The multiple benefits of group therapy make it an appealing option for people seeking emotional and psychological healing.

Benefits of group therapy include:

• Support network: Being part of a group can offer a sense of belonging that serves as an instant support network. Because other members typically face similar challenges, the group therapy vibe is often empathetic, understanding, and encouraging.
• Diverse perspectives: Groups are made up of people from different backgrounds and experiences. Getting different perspectives on individual problems can be hugely beneficial. Sometimes, just seeing an issue through a new lens can help.
• Positive communication skills: Regularly interacting with your therapy group will help improve communication and social skills, which can be valuable inside and outside the context of therapy.
• Cost-effectiveness: Group therapy is often more affordable than individual therapy because the therapist’s time is shared among several participants.
• Modeled behavior: It can be helpful to see how other people handle similar issues or problems. This can provide motivation and examples of coping skills you can emulate.

Potential drawbacks of group therapy

Although group therapy can be incredibly beneficial for many people, therapy isn’t one-size-fits-all. The group setup might not be the best choice for everybody. 

There are some drawbacks to consider, including:

• Less individual attention: Compared to one-on-one sessions with a therapist, group therapy spreads the focus across several people and participants.
• Privacy concerns: Sharing a therapeutic space with a group might make some people uneasy. Although groups rely on a trust factor that assumes confidentiality, it might be difficult to fully trust others, especially when you’re in a smaller community or dealing with an ultra-sensitive situation.
• Group dynamics: Any time you’re in a group, there’s the potential for personality clashes. Group dynamics can negatively impact the therapeutic experience if you feel dominated by a more vocal member and are uncomfortable sharing with the group.
• The pace of progress: Group therapy moves collectively, which might not always align with your individual progress, expectations, or needs.
• Reliance on peers: Peer support can be beneficial, but in some cases, relying on it too much for validation can hinder your ability to develop the independence and self-reliance you’re hoping to get through therapy.

Individual Therapy 101

Individual therapy involves working one-on-one with a trained therapist in a private setting. The session format focuses on serving your immediate needs, identifying underlying problems, and increasing your quality of life. Individual therapy can explore a variety of subjects, including emotional challenges, relationship issues, unhealthy behavioral or thought patterns, and past trauma.

Therapy is well-documented as an effective way to overcome various issues like depression, disordered eating, substance misuse, anxiety, and PTSD. When used consistently, therapy can offer significant improvements using customized treatment plans specific to your individual and unique needs. Research suggests that 75% of people seeking therapy experience improved emotional and psychological well-being. 

Benefits of individual therapy

Individual therapy offers many benefits that make it an ideal choice for some people seeking mental health support. 

Benefits of therapy can include:

• A tailored approach: Individual therapy sessions are personalized so a therapist can tailor techniques and interventions to your needs and circumstances.
• Ability to dive deeper into personal issues: Since a therapist can give undivided, personalized attention, you can explore your issues more deeply without dealing with group dynamics or distractions.
• Appropriate pace of treatment: Individual therapy can be adjusted to your comfort level, offering a custom approach to healing. Individual therapy allows you to decide with your therapist how often you’ll go to therapy.
• Confidentiality: Individual sessions are highly confidential if you’re concerned about privacy, so you can be more comfortable sharing sensitive information.
• Stronger provider-patient relationships: Building a strong therapeutic relationship creates an alliance that enhances therapeutic outcomes.

“Individual therapy can address specific mental health issues more effectively by providing personalized attention and providing a safe space for clients to explore their thoughts and feelings. It allows for a deeper understanding of the client’s personal experiences and needs. The therapist can develop customized strategies that directly target the individual’s specific goals.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Potential drawbacks of individual therapy

While there are many advantages to individual therapy, there are some drawbacks as well. 

Challenges that may exist when seeking individual treatment might include:

• Cost: Individual therapy can be more expensive than group therapy because you’re solely responsible for the entire cost of each session.
• Risk of dependency: Some people become dependent on their therapist or the therapist’s process when the goal of therapy is to improve and learn to handle issues independently.
• Limited perspectives: Unlike group therapy, individual therapy doesn’t offer multiple viewpoints to enrich the experience. Instead, you’re relying on the interaction between you and your therapist.
• Intensity: Since you’re the only one in therapy, the focus can be intense. Sessions can be emotionally draining, particularly if you’re exploring traumatic or complex issues.
• Not as effective in developing social skills. If you’re looking to improve your social skills or how you relate to other people in your life, group therapy can be more beneficial as there are real-time social interactions to help you reach your goals.

Factors to Consider When Choosing Between Group vs. Individual Therapy

Deciding if you’ll benefit more from group vs. individual therapy can be difficult, but weighing different factors can help. Look at the following key considerations to guide your decision.

Nature of the issues

The type of issue you’re dealing with might influence whether group or individual therapy is a better choice. 

• Individual therapy: If you have very personal issues like grief, abuse, or deep-seated trauma, the privacy and individual attention of one-on-one sessions might benefit you more. 
• Group therapy: Common issues like social anxiety, addiction, or disordered eating can benefit from the shared experiences and support you’ll find through group therapy.

Comfort level with sharing

How comfortable you are with sharing your innermost thoughts and information will play a significant role in the type of therapy that best suits you. 

• Individual therapy: If privacy is important and opening up about intimate details is challenging, individual therapy might be the better option. If you have anxiety about therapy and the process, the one-on-one format that comes with individual therapy may also be preferred. 
• Group therapy: If the validation you’ll get in a group setting will motivate you to share, group therapy could be a great choice.

“Group therapy can provide more comfort for clients who are nervous about sharing in therapy. Groups can foster a sense of community and support. Seeing and hearing others who struggle with similar issues can help reduce feelings of isolation and normalize their experiences. This shared environment can promote understanding, which can help individuals feel more comfortable and less judged.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Personal goals

Before you decide on the type of therapy you want to use, think about what you hope to achieve. 

• Individual therapy: Are your goals about personal insight or deep exploration? If either are true, individual therapy can be an effective choice.
• Group therapy: If you’re hoping to learn how to navigate interpersonal relationships or improve communication skills, group therapy may be more beneficial.

Financial considerations

Like most things in life, cost of therapy is often a consideration — it’s often a deciding factor for many people. 

• Individual therapy: Most of the time, individual therapy will be a bit more expensive per session than group therapy because you’re paying for exclusive time with a mental health professional. With that said, therapy is usually covered by insurance when you’re diagnosed with a mental health condition.
• Group therapy: If budget is a concern, group therapy can be the more cost-effective way to go.

Does insurance cover group or individual therapy?

Generally, both group and individual treatment is covered. Most health insurance plans will cover at least some portion of therapy, but the extent of coverage can vary significantly. Don’t forget to ask your insurance provider about the specifics of your plan so you’re not surprised by the cost. 

Things to know about your plan:

• Are there limits on the number of sessions you can have per year?
• Do you have a copay?
• Do you have to meet a deductible before your coverage kicks in?
• Do you need prior authorization? 
• Do you have a PPO or an HMO? 

Session structure

Session structure can play a key role in what the best type of therapy will be for you. 

Group therapy has between 5 and 15 participants. It’s usually led by 1 or 2 therapists who guide and facilitate the discussion rather than work one-on-one with participants. Sessions are, on average, 60 – 90 minutes and occur on a regular schedule (usually weekly or biweekly). The format can range from open discussion to structured activities and exercises.

Individual therapy is usually just you and the therapist. Sessions typically last about 45 – 60 minutes each week, and there can be less of an agenda. Freedom to explore issues as the session dictates, combined with the personalized attention you’ll get from the therapist, can be a winning strategy. 

Privacy concerns

Privacy can be a concern any time you seek therapy. Group therapy relies heavily on confidentiality, and members agree to keep shared details private, but if you’re concerned, it might be a good idea to seek therapy in an individual setting. 

Doctor-patient confidentiality applies to individual therapy, so you can confidently explore sensitive issues. Individual treatment can feel like a safe space to explore because there’s a minimized risk of your personal information being shared beyond the session.  

Get Personalized 1:1 Support with Talkspace

Choosing between group therapy vs. individual therapy is the first step in growing and healing. There’s no right or best style — it depends on your personal preference, treatment goals, and comfort level. 

Group therapy can provide a supportive network with unique, diverse perspectives and a community feel. On the other hand, individual therapy offers a secure setting where you can work intensely with dedicated attention from a professional.  

Talkspace is an online therapy platform offering flexible, personalized 1:1 support through individual sessions that cater to your needs and schedule. You can access therapy from the comfort of your home or anywhere you have Internet access. Talkspace provides a discrete, secure, accessible, and convenient way to address mental health concerns under the guidance of a licensed, experienced professional.

Start your journey with Talkspace today — learn more about online therapy by reaching out. 

What is ACT?

ACT, or acceptance and commitment therapy, is a form of psychotherapy that helps you embrace your thoughts and feelings rather than fight them or feel guilty about them. It’s different from the more traditional cognitive behavioral therapy approach, which focuses on identifying and changing problematic thoughts and behaviors. 

Rather, ACT principles teach you to change the relationship you have with your thoughts. It’s based on the principle that it is possible to enhance your well-being by overcoming negative thought patterns and feelings using emotional regulation techniques like mindfulness and focusing on behavioral changes.

Research shows that ACT can be an effective form of therapy for treating anxiety, depression, stress, obsessive-compulsive disorder (OCD), and other mental health conditions. It can also be helpful if you’re seeking personal growth or dealing with chronic illness. Many people find it helps them live a richer, more meaningful life.

Techniques used

According to the Association for Contextual Behavioral Science, ACT uses several core techniques, including:

• Cognitive defusion: Learning how to stop dwelling on unhelpful thought patterns, images, emotions, and memories.
• Acceptance: Deciding to accept events and experiences when they occur.
• Mindfulness: Learning to be present and in the moment without judgment.
• Self as context: Believing that you are more than your experiences, thoughts, or emotions.
• Values: Discovering what’s most meaningful to you and working toward it.
• Committed action: Setting goals and then carrying out actions to achieve them.

Benefits

ACT takes a dynamic approach to mental health by building resilience and promoting sustainable changes in your behavior. Benefits of ACT include:

• Increased psychological flexibility: ACT’s primary goal is to help you adapt to situations while remaining open, aware, and focused.
• Enhanced ability to cope with negative thoughts and emotions: Rather than avoiding distressing thoughts, ACT teaches you that being open to them reduces their power over you.
• Improved quality of life: By aligning your actions with your values, you can lead a more purposeful and meaningful life. 
• Stress reduction: Mindfulness and acceptance are techniques used in ACT that can significantly reduce stress levels.
• Mental health decline resilience: ACT can prevent the worsening of depressive or anxious symptoms.

What is CBT?

The major difference between CBT vs. ACT is that cognitive behavioral therapy is a structured, short-term, goal-oriented style of psychotherapy that takes a hands-on approach to problem-solving. Cognitive therapy helps you identify and change problematic thought and behavior patterns. Traditional CBT is used to treat a wide range of issues — from sleep difficulties to relationship problems to drug and alcohol abuse to anxiety and depression.

One advantage of CBT is that it’s a short-term commitment — it often takes just 5 to 10 months before you’ll see drastic improvement. You typically attend 1 session per week and it lasts around 50 minutes. During individual sessions, you work with a therapist to start understanding your problems and developing strategies to tackle them. 

CBT is a highly goal-driven, focused style of therapy. It’s best for people who are comfortable with introspection and thrive in a structured environment. CBT can be effective in treating a wide range of mental health conditions, including mood disorders, anxiety disorders, personality disorders, eating disorders, substance use and abuse disorders, and psychotic disorders.

Techniques used

CBT uses several techniques. Some of the most common and prominent CBT techniques include:

• Cognitive restructuring or reframing: Identifying and changing distorted thought patterns, beliefs, or attitudes.
• Behavioral experiments: Testing beliefs against reality so you can modify them based on the outcomes.
• Exposure therapy: Gradually facing a feared situation in a controlled and safe environment.
• Relaxation and stress reduction exercises: Using tools like deep breathing, muscle relaxation, and mindfulness to reduce stress and anxiety.
• Problem-solving skills training: Learning coping techniques that can help you tackle difficult situations.
• Role-playing: Preparing for a problem or a stress-inducing interaction through role-play.
• Homework: Practicing what you learn in sessions in a real-world setting. 

Benefits

CBT has many benefits. Research suggests it can be superior to other therapy forms, which is why it’s the gold standard for psychotherapy treatment. Some of the benefits of CBT can include:

• Highly effective for various conditions: CBT is one of the most highly researched, evidence-supported treatments today. It’s effective in treating depression, anxiety disorders, and post-traumatic stress disorder (PTSD), among other conditions.
• Short-term treatment: Most people see results in a relatively short period compared to other treatment modalities.
• Prevents relapse: The skills you learn in CBT are both valuable and practical. You’ll gain helpful strategies and coping skills you can use in your everyday life, so relapse is much less likely.

Key Differences Between ACT and CBT

Despite both being grounded in behavioral science, ACT therapy vs CBT have varying methodologies, goals, and techniques. The differences help highlight the ways ACT and CBT can improve your mental health.

Goals

ACT is designed to increase psychological flexibility. By learning to accept your thoughts and feelings without judgment and committing to action based on your values, you can live a meaningful life despite your mental health struggles.

CBT is primarily about identifying and modifying distorted or maladaptive thought and behavior patterns to alleviate symptoms you’re experiencing. 

“ACT might be better suited for conditions where the goal is to foster psychological flexibility, mindfulness, and acceptance of difficult thoughts and emotions, such as in cases of chronic pain or anxiety disorders. On the other hand, CBT might be preferred when the goal is to modify specific thought patterns and behaviors associated with conditions like depression, phobias, or obsessive-compulsive disorder, aiming for symptom reduction and skill-building in coping strategies.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Focus

ACT focuses on behavior changes in the context of personal values. It encourages you to accept your experiences and fully commit to living your life, true to your values, regardless of any negative thoughts or feelings you might have.

Conversely, CBT concentrates on thoughts and behavior patterns and aims to change them if they result in negative emotions or unhealthy behaviors.

Techniques

Mindfulness, cognitive defusion, and exploration of values are some of the successful techniques used in ACT. These strategies help you relate differently to your thoughts and feelings so you can change your behavior. 

CBT employs techniques like cognitive restructuring, exposure therapy, and skills training to alter destructive patterns and behaviors that impact mental health. 

Approach to emotions

In ACT sessions, you’ll learn to observe, accept, and embrace your emotions without trying to change or avoid them. This style of therapy requires you to be open to emotional experiences and willing to sit in discomfort if it serves a valuable purpose.

CBT, by contrast, helps you reduce emotional distress by teaching skills and coping techniques to help you achieve emotional regulation.  

Which is Right for You?

Deciding which therapy is best depends on your goals for therapy, personal challenges, and, sometimes, philosophical outlook on mental health. ACT and CBT both offer unique benefits that can address different psychological needs.

When to choose ACT

ACT might be a good fit if you:

• Value personal growth and mindfulness
• Have tried other forms of therapy without success
• Are dealing with chronic pain or illness
• Are looking for a holistic approach to treatment
• Are comfortable with accepting — not eliminating — negative thoughts and behaviors

When to choose CBT

CBT can be a better option if you:

• Want a structured, short-term therapy
• Have specific symptoms or concerns you want to address
• Appreciate homework and thrive on detailed tasks
• Believe in the power of changing thought patterns
• Are dealing with anxiety, phobias, or panic attacks

Connect with a Therapist for Personalized Treatment

ACT and CBT can be highly effective forms of therapy — there isn’t a right or better choice. How suitable one is depends on your circumstances, preferences, specific goals, and needs. The efficacy of each type of therapy relies on how committed you are to the process and how well the underlying principles and techniques resonate with you.

If you’re unsure which type of therapy might be best, discuss your concerns with a mental professional or your doctor. They can help you determine the best approach to address your needs. 

Talkspace can be your resource to connect with licensed therapists who are trained in various therapeutic approaches, including ACT and CBT. Knowing how to get the most out of online therapy will enhance these effective techniques.

Talkspace therapists ensure your treatment plan is tailored to your unique needs so you can achieve the best possible outcome. Contact Talkspace today to learn more about online therapy. 

What is ART Therapy?

Accelerated resolution therapy (ART) is relatively new on the psychotherapy scene. Developed in the early 200s, ACT uses a combination of relaxation and visualization techniques to help you process and come to terms with trauma. 

Research shows that ART can help reduce symptoms of PTSD and depression by altering where distressing memories are stored in the brain. It’s a structured and quick option — many people see improvement in as little as 1 to 5 sessions.

ART guides you through a series of eye movements while you visualize and reframe your traumatic memory. A therapist helps you replace negative images, sensations, or memories with more positive ones, effectively transforming the emotional response you associate with a given traumatic experience. ART can lead to a significant reduction in trauma-related symptoms of anxiety, depression, and intrusive thoughts.

ART can be a promising therapy option for anyone who’s healing from trauma or post-traumatic stress, including veterans, survivors of abuse, accident victims, or those struggling with PTSD. It can treat anxiety, depression, phobias, and other mental health conditions related to unresolved trauma.

Techniques used

ART uses several techniques to help you reprocess and re-compartmentalize your traumatic memories:

• Voluntary image replacement: You’ll visualize your traumatic memory and then replace it with a more positive or neutral image.
• Rapid eye movement: Like EMDR, ART also uses eye movements to help reprocess trauma.
• Sensitization: Repeating, visualizing, and using guided eye movements, you’ll gradually become desensitized to the distressing emotion you associate with your trauma.
• Scripting: Your therapist will guide you as you change the narrative of your traumatic event to alter the emotional distress it has caused you.

Benefits

ART offers several benefits for people dealing with trauma and PTSD, including:

• Rapid results: Many people experience marked relief from symptoms of trauma-related conditions in just a few sessions.
• Noninvasive: ART doesn’t require you to relive your trauma in great detail, so it’s a less distressing option than some other types of trauma therapy.

• Empowerment: Actively participating in reprocessing helps you gain control over your memories and emotions.
• Broad applicability: ART is effective for many issues beyond trauma. It’s also used to treat anxiety, depression, and some phobias.
• Minimal side effects: ART is structured and focused, minimizing the risk of re-traumatization or other adverse effects you might be concerned about.

What is EMDR Therapy?

Eye movement desensitization and reprocessing therapy (EMDR) is a well-established and well-studied form of psychotherapy that was developed in the late 1980s. EMDR helps alleviate distress that’s associated with trauma and has been widely touted for its efficacy in treating PTSD. 

EMDR treatment helps you process traumatic memories using bilateral stimulation — like guided eye movements and sound — to help you reframe and integrate memories in a less painful or distressing way.

During a session, you’ll recall past traumatic events while simultaneously focusing on external stimuli (usually eye movement or sound) that an EMDR therapist directs. It’s believed that bilateral stimulation helps the brain reprocess trauma in a way that can alleviate some of the emotional impact you experience. 

EMDR is made up of 8 phases or stages, including:

• History taking
• Preparation
• Assessment
• Desensitization
• Installation
• Body scan
• Closure
• Reevaluation

EMDR can be an effective option for anyone who is experiencing significant trauma, like combat veterans with PTSD, survivors of sexual abuse, or accident victims. It can also be used to treat anxiety, depression, panic disorders, and other conditions linked to trauma.

Techniques used

EMDR uses multiple techniques to help you reprocess your trauma and traumatic memories.

• Bilateral stimulation: This is the core of EMDR. It involves rapid eye movements, tapping, or auditory tones that stimulate both sides of your brain as you recall your trauma.
• Desensitization: While you focus on the traumatic memory, the bilateral stimulation helps reduce the intensity of your emotions associated with it.
• Cognitive restructuring: While you process your memories, you’ll also reframe negative or painful beliefs about yourself linked to your trauma into positive thoughts.
• Body scan: Your therapist will guide you and help you notice any physical sensations as you recall the memory. You’ll continue processing until all sensations are neutralized.

Benefits

EMDR offers multiple benefits for someone navigating life after trauma.

• Efficacy in treating PTSD: EMDR is recognized as one of the most — if not the most — effective treatments for PTSD. Some research even suggests it can relieve symptoms more effectively than medication. 
• Comprehensive approach: The 8-phase approach ensures you process your traumatic memories thoroughly and appropriately address emotional and physical symptoms.
• Short treatment: Many people experience a significant improvement in symptoms in a relatively short period. Some even find relief after just a few sessions.
• Broad applicability: EMDR can treat conditions beyond PTSD. For example, it can also effectively treat anxiety, depression, and phobias.

Comparing ART Therapy and EMDR

Both ART and EMDR are considered highly effective treatments for trauma and PTSD. Because they use different methods and techniques, though, one style might be more comfortable and practical for you than the other. Understanding the overlaps and differences between these therapies will help ensure you use the one best suited for your needs.

Overlaps

Each of these therapy modalities has unique benefits and can be a powerful tool in your journey toward healing and recovery. Some of the similarities between ART and EMDR therapy include:

• Focus on trauma: ART and EMDR were developed to address traumatic memories and experiences and reduce symptoms of PTSD.
• Eye movement: Both therapy types use movement as a core component to help the brain reprocess traumatic memories.
• Fast results: These therapies are known for quickly producing significant improvements in a relatively short time.  
• Noninvasive: ART and EMDR don’t require you to relieve your trauma in great detail. This means the experience can be less distressing compared to some other types of trauma therapies.
• Broad applicability: Each of these can treat a wide range of mental health concerns beyond trauma, including anxiety, depression, and phobias.
• Empowerment: The approaches empower you to participate actively in the reprocessing experience, helping you regain control over your emotions.

“Art therapy and EDMR are similar in that both are trying to access and integrate experiences and feelings, but the way they do it is different. Both therapies can be used and can complement each other for a creative therapeutic experience.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Key differences

While these therapies have some apparent similarities, there are also some key differences to note.

• Technique focus: ART relies on voluntary image replacement, where you visualize and transform your traumatic memories into positive images. EMDR uses bilateral stimulation — eye movements, taps, or tones — to reprocess memories.
• Structure of the sessions: ART can be completed in fewer sessions, usually 1 to 5, whereas EMDR uses an 8-phase protocol that might require more time, depending on how complex your trauma is.
• Memory processing: When using ART, the focus is on changing the visual and sensory aspects of your trauma memory. EMDR, on the other hand, emphasizes cognitive restructuring to help you reframe your negative beliefs or thoughts.
• Body awareness: Unlike ART, EMDR uses a body scan phase to address physical sensations that might be linked to traumatic memories.
• Origin: ART is a newer therapy developed in the last 2 decades. EMDR has been used for over 4 decades and thus has a much more extensive body of research to support its efficacy.
• Therapist role: During ART, your therapist will have a directive role and guide you in the visualization process. EMDR differs in that a therapist facilitates your processing and insights during bilateral stimulation.

Which is Right for You?

Choosing the right type of therapy can be daunting. It probably feels like there’s a lot at stake, but knowing as much as possible about each kind of therapy you’re considering will help. Your therapist can help you figure this out in your consultation, too.

Various factors can influence your decision, including the nature and type of trauma, your personal preferences, and goals for therapy. While both therapies are effective, understanding when each might be more appropriate can help you make an informed decision.

When to choose ART Therapy

• You prefer visual techniques: If you prefer therapy that focuses on visualization, and the idea of transforming your traumatic memory into a positive image is appealing, ART might be a better fit.
• You want shorter treatment duration: ART can be completed in fewer sessions, so it’s ideal if you’re looking for rapid results in less time.
• You prefer less focus on physical sensations: ART doesn’t use body scans like EMDR. This can be beneficial if you prefer to focus on the visual and cognitive aspects of your trauma as opposed to the physical symptoms.
• You do better with structured and directive approaches. If you feel more comfortable in a therapy setting where the therapist actively guides the process, ART’s structured and directed approach might suit you better.

When to choose EMDR

• You like the idea of comprehensive trauma processing: EMDR’s 8-phase protocol lets you address both the emotional and physical symptoms of your trauma.
• Cognitive restructuring: If you have negative beliefs about yourself or trauma, reframing those thoughts is possible with EMDR’s focus on cognitive restructuring.
• Body awareness: The body scan phase of EMDR lets you address physical sensations that are associated with your trauma. If you’re experiencing physical symptoms, EMDR might be more beneficial.
• Established efficacy: Because EMDR has existed for much longer, a more extensive body of research supports its effectiveness.  
• You prefer a less directive approach: If you like having more control over the therapy process, EMDR is more client-centered than ART so that the strategy might align with your needs.

Start Online Therapy Tailored to You

Finding the right trauma therapy is essential for effective healing and recovery. Whether you decide to go with ART vs. EMDR, either can help you reprocess a traumatic memory, even though they have different techniques. Choosing between these types of trauma therapy depends on your needs, preferences, and goals for treatment. ART might be ideal if you seek rapid results and want a visual and structured approach. EMDR can be better if you like the idea of comprehensive trauma processing and cognitive restructuring.

Talkspace therapists are experienced in a variety of therapeutic approaches, including ART and EMDR. They understand that every person’s road to recovery is unique, which is why they’re committed to providing personalized, effective online therapy and professional support.

Start your journey toward healing and recovering from your trauma today. Talkspace therapists will guide you through the process and help you understand more about your options for therapy so you can choose the treatment that best fits your path to mental wellness. 

Learn how to deal with trauma through Talkspace.

How Therapy Can Help You Overcome Phobias

Phobia therapy is an effective way to help you manage and overcome your phobias. During therapy, you’ll start addressing irrational fears associated with a particular object or situation. Seeking professional help can be vital for anyone struggling with a unique or common phobia, and knowing how to get the most out of therapy is the next step. Any form of therapy like talk therapy or behavior therapy can help you gain insight into why you developed this condition and learn how to address it.

“Fear is one thing, but phobias present a disproportionate level of anxiety about specific things and can truly hinder moving through the day-to-day business of life. Therapy or working with another professional, to gain some perspective on how to manage the onset of the associated stress and also navigate the emotions behind it, can empower you to regain control over these sometimes irrational fears, symptoms, and reactions.”

– Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW

Benefits of therapy for phobias

Fortunately, phobia therapy is an effective way to manage and reduce symptoms. Some of the benefits of therapy for phobias include the following:

• Increased self-awareness: Therapy helps you gain insight into the thoughts, feelings, and behaviors related to your simple or complex phobia. This increased self-awareness can help you better understand why you have certain reactions when faced with situations or a feared stimulus that triggers you.
• Improve coping skills: Phobias can cause you to rely on unhealthy coping mechanisms like avoidance or substance use. Through therapy, you can learn how to cope with difficult emotions in healthy ways. You’ll develop and practice problem-solving skills and coping techniques so you can address issues more effectively without feeling overwhelmed.
• Reduced anxiety symptoms: Therapy successfully treats phobias because it focuses on negative thought patterns associated with a feared stimulus or anxiety responses. It can help you become aware of unhealthy patterns and replace them with positive ones. Ultimately, behavior therapy results in less intense emotional reactions — reduced anxiety — when faced with challenging situations or a phobic stimulus.
• Improved relationships and quality of life: The strategies you learn in therapy to manage phobias-related stressors like relaxation techniques or mindfulness practices might allow you to participate in activities you once avoided. This could lead to improved relationships and an enhanced quality of life.

What Are the Best Types of Therapy for Phobias?

Therapy can help you manage your fears and live a more fulfilling life. Of course, when it comes to treatment for phobias, the best type of cognitive therapy will depend on individual needs and the type of phobia you have. That said, some forms of therapy are known for their efficacy in treating phobias.

Exposure therapy 

Exposure therapy is one of the most effective treatments for phobias. It involves gradually being exposed to your fear to desensitize yourself from it over time. This type of therapy works by helping you confront your fear head-on and learn how to cope with it in manageable steps. 

For example, if you fear flying, in the beginning, exposure therapy might involve simply looking at related pictures or videos of planes and passengers on aircraft. Then, eventually, you’ll work up to getting on an airplane and taking off. With the constant improvement of technology, virtual reality exposure therapy is now being used to help individuals face their phobic stimulus head on and overcome their overwhelming anxiety.

Cognitive behavioral therapy (CBT)

CBT is another popular form of cognitive therapy for treating phobias. It focuses on changing negative thought patterns associated with your fear so you can better manage it in real-life situations. 

Through cognitive behavioral therapy techniques, you’ll work closely with a therapist to identify irrational thought patterns that contribute to your anxiety disorder. 

If certain conditions or objects are triggering, you can work on strategies to overcome them through cognitive restructuring techniques. These techniques include reframing negative thoughts into positive ones or challenging false assumptions about feared outcomes.

“Both Cognitive Behavioral Therapy (CBT) and Exposure therapy encourage insight and mindfulness to help you deconstruct rigid and specific fears about your phobia. Over time, increased mindfulness can help decrease stress and encourage more productive thoughts .”

– Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW

Hypnotherapy 

Hypnotherapy uses hypnosis as part of the treatment process. Hypnosis helps you relax deeply so you’re ready and able to access your subconscious mind and explore underlying issues causing your fears. 

This alternative form of therapy allows you to go through this process without feeling overwhelmed emotionally. In addition, it’s been known to reduce physical symptoms associated with severe anxiety — including rapid heart rate and sweating — making it easier to control your emotions as you work through your fear.

Eye movement desensitization & reprocessing (EMDR)

EMDR therapy combines elements from cognitive behavioral therapy (CBT) and exposure techniques but adds eye movements into the mix. It can help you reprocess traumatic memories stored within the brain, so they no longer cause distress when recalled.

Relaxation techniques 

Relaxation techniques like deep breathing exercises, progressive muscle relaxation, guided imagery, mindfulness meditation, and yoga are all excellent tools for managing stress levels caused by phobic triggers.  

These activities focus on calming your body down physically and reducing tension build-up. They allow you to regain control and power so you feel less helpless or powerless.

What Happens If Phobias Are Left Untreated?

Without treatment, phobias can become more severe. You might begin avoiding situations that trigger your fear. Unfortunately, avoidance can reinforce your phobia, making it even harder to overcome in the future.

• Anxiety symptoms can worsen — When you have an untreated phobia, you’ll often experience increased anxiety each time you face your fear. This intense anxiety can lead to physical symptoms like rapid heart rate, sweating, trembling or shaking, nausea, or dizziness. These symptoms are uncomfortable and can interfere with daily activities like work or school performance.
• Intense fear can become disabling — Without a treatment option for a phobia, you might become unable to do things you once enjoyed. You may avoid certain places or activities altogether due to the intense feelings of dread you associate with them. In turn, this can lead to social isolation and decreased quality of life overall. In extreme cases, untreated phobia might lead to depression and other mental health conditions if left unchecked for too long.

Alternatives to Therapy for Phobias

Exploring alternatives to therapy for phobias can be a great way to relieve extreme fear and overwhelming anxiety. These tactics can be even more effective when used as one part of a comprehensive treatment plan. 

Medications for treating phobias

For some people, medication can be an effective way to treat phobias. It can help reduce intense anxiety and fear. Common medications occasionally used in the treatment of phobias might include: 

• Antidepressants
• Anti-anxiety drugs
• Beta-blockers
• Sedatives

A doctor or psychiatrist can prescribe these medications after assessing your symptoms and medical history. It’s important to note that these common psychiatric medications are not a cure for phobia. Instead, they help manage the associated symptoms.

Natural remedies for treating phobias

Natural remedies such as herbs and supplements might help reduce anxiety levels associated with common phobias. While in most cases, more research is needed, some popular natural remedies some people have found effective include: 

• Kava kava root extract
• Passionflower extract
• Chamomile tea
• Lavender oil aromatherapy 
• Magnesium supplements 

Keep in mind, even though these might help reduce severe anxiety levels associated with phobia symptoms in some people, they should only be taken under the supervision of a qualified healthcare professional who can monitor effectiveness over time.

Get Personalized Phobia Treatment with Talkspace 

Our online therapy platform offers tailored treatment plans designed specifically for individual needs, including phobia therapy. With Talkspace, you can access professional mental health care from the comfort of your own home. We connect you with licensed therapists experienced in treating phobias and other anxiety-related issues.

With Talkspace, you can receive effective, personalized phobia treatment to overcome your fears and gain confidence to live a life free from intense fear. With the right treatment option, you can learn how to manage your symptoms and gain control over your life. Learn how to start therapy today.

What Is Trauma Therapy?

Trauma therapy is a type of psychotherapy (talk therapy) designed to help someone learn to cope with a traumatic experience. It can help them understand and process their experiences, develop coping skills, and heal emotional wounds.

Almost everyone will witness or experience some type of trauma in their lifetime. It may be a bad car accident, a natural disaster, physical abuse, sexual assault, or witnessing violence. Any type of trauma can have a lasting impact.

“There are different types of trauma therapy designed to help clients. Trauma therapy is the practice of working with clients to help them cope with behaviors and other symptomologies that can cause distress due to past/current traumatic events. There is no right or wrong way to address trauma. It’s about finding the right professional a potential client can trust and open up to. Being forthright can help in finding a professional qualified to work with trauma-related cases.”

– Talkspace therapist Minkyung Chung, MS, LMHC

While many people recover from these events without any long-term effects, others may struggle for months or years afterward. This is where one of the types of trauma treatment and therapy comes in. A trained therapist can support and guide you. They’ll create a safe space so you can express what happened and share how it’s affected you and impacted your life.

Your therapist will help you explore different coping methods, so you no longer feel overwhelmed or debilitated by your experience.

What’s the difference between trauma therapy and regular therapy?

Trauma-focused therapy can look and feel different from some other types of therapy. There are various types of trauma therapy services you might consider. 

The Different Types of Trauma Therapy

When it comes to trauma therapies, there are broadly two types: talking therapies and body-based therapies. Both treatment styles can be effective. The best type for you will depend on individual needs, goals, and preferences.

• Talking therapies, such as cognitive behavioral therapy for PTSD, aim to help you understand and process your trauma.
• Body-based therapies can include somatic experiencing therapy (SE) or eye movement desensitization and reprocessing (EMDR). They’ll also focus on helping you heal from trauma.

Some people find that talking through their experiences helps them understand and make sense of what happened. Others prefer a more hands-on approach that focuses on healing the body.

There’s no wrong answer when choosing a type of therapy. Ultimately, whatever makes you feel most comfortable is going to work best for you. If you’re unsure where to start when selecting a trauma therapist or treatment plan, you can always begin with your primary care physician. They can offer recommendations based on different types of trauma so you can get started.

Psychotherapy

In psychotherapy (also known as talk therapy), you meet with a mental health professional regularly to discuss your trauma and work through the healing process. Talk therapy relies heavily on the bond between you and your therapist. Trust will be critical as you open up and share your traumatic experience.

Trauma-focused cognitive behavioral therapy (TF-CBT)

One of the types of CBT is trauma-focused cognitive behavioral therapy, or TF-CBT. Children and adolescents can both benefit from TF-CBT. Using this form of trauma-informed therapy can be very helpful in correcting inaccurate beliefs and altering unhealthy behavior patterns.

Prolonged exposure (PE)

PE aims to expose you to the source of your fear in a safe environment. You’ll slowly increase exposure as sessions continue until your trigger no longer frightens you.

Dialectical behavioral therapy (DBT)

This type of trauma therapy aims to improve the regulation of emotions. Many people who’ve experienced suicidal thoughts have benefited from dialectical behavioral therapy, or DBT. This form of treatment has been found effective in treating several mental health conditions, including post-traumatic stress disorder (PTSD). DBT therapy techniques focus on teaching you new skills so you can change unhealthy behaviors related to your trauma.

Group therapy

One of the great benefits of group therapy is it reminds you that you’re not alone. Ultimately, group-setting formats can offer you a sense of safety and belonging. As group members find they can share their stories in a supportive environment, they feel more comfortable expressing their stories and helping each other through their trauma.

Eye movement desensitization and reprocessing (EMDR) 

The purpose of EMDR therapy is to help you release emotions that were blocked by your trauma. This is accomplished through rhythmic left-right (bilateral) stimulation on both sides of the body.

How Do I Know If I Need Trauma Therapy?

If you’ve experienced a traumatic event, it’s normal to feel upset, confused, or scared. Common reactions to trauma can include difficulty sleeping or concentrating, uncontrollable crying, and feeling jumpy or irritable. However, while these can be normal reactions, prolonged symptoms might signify something more is happening.

For most people, symptoms go away on their own within a few weeks or months. For others, though, the effects of trauma can last much longer. If your symptoms don’t improve over time — or if they get worse — it might be a good idea to seek out professional help from a therapist who specializes in trauma-focused therapy.

There’s no one answer to when someone should seek help for trauma. It depends on how long symptoms have been occurring and how much they interfere with daily functioning.

“It’s usually hard to tell if trauma therapy is necessary or if other types of therapy are needed. If a client feels that their daily functioning is suffering or that they’re struggling with extreme emotions, it’s usually a sign that seeking help may be necessary. If the client isn’t sure about trauma therapy, start by identifying the current symptoms of mental health distress and discuss it with a professional.”

– Talkspace therapist Minkyung Chung, MS, LMHC

If you’re still experiencing intense feelings related to a traumatic event several weeks or months after something happened, it’s time to get some help. Flashbacks, nightmares, intrusive thoughts, or if you find yourself trauma dumping are all reasons to consider seeing a therapist.

Signs you might benefit from trauma therapy include: 

• Avoiding things that remind you of the event (avoidance)
• Feeling numb and/or disconnected from others (numbing)
• Having difficulty functioning in daily life (dysfunction)

If these things sound familiar, know you’re not alone. It’s perfectly normal and healthy to need extra support after experiencing something traumatizing.

“Through a thorough assessment, it can usually be deduced that trauma therapy may be necessary. The first step is asking for help.”

– Talkspace therapist Minkyung Chung, MS, LMHC

How long does trauma therapy last?

The length of treatment required to heal from trauma will vary. It can depend on how severe the trauma was and if there are other mental health factors to deal with. The right mental health care provider and the correct type of treatment are important so you can get the most appropriate level of care.

Techniques Used in Trauma Therapy

Depending on the type of therapy, trauma can be treated differently. Here are some things your therapist might do.

• Imaginal exposure: The imaginary exposure technique lets you recall your trauma and describe it to a therapist. This technique helps you confront memories or thoughts associated with your trauma. It can be useful, especially if you’ve been avoiding thoughts or memories of the past.
• Cognitive restructuring strategies: Cognitive restructuring strategies can help you change unhelpful thoughts about past trauma into more useful ones.
• In vivo exposure: An exposure therapy technique that uses in-vivo exposure (also known as exposure therapy). During this form of therapy, you engage in real-life situations outside of therapy. The goal is to gradually acclimate to everyday triggers you might have been avoiding because of your past. 
• Written account: Creating a written account of your trauma might be an assignment your therapist gives you.
• Impact statement: Writing an impact statement is a technique used in cognitive processing therapy (CPT). It allows you to explain why you believe a traumatic event occurred and how it affected you.

How Effective is Trauma Therapy?

It’s estimated that 70% of adults in the United States have experienced a traumatic event at some point. That means trauma is incredibly prevalent, yet we know it’s often left unaddressed. If you’re struggling to cope with the aftermath of a traumatic experience, know that you’re not alone. Also, know that help is available. Trauma therapy can be an extremely effective treatment.

Specific trauma therapy can benefit anyone who’s dealing with trauma from their past. This could include ongoing trauma symptoms due to generational trauma, or isolated events like military combat, natural disasters, car accidents, or sexual assault or abuse. Some research suggests that prolonged exposure (PE) therapy benefits a whopping 86% of people who use it. 

“Once the right fit has been established, trauma therapy can be beneficial and effective to the client. It’s important to remember that there is no one-size-fits-all type of therapy, trauma or otherwise. Communicating when something isn’t working during sessions is a key factor in ensuring therapy stays effective. Therapy does take time, so patience is also necessary. Finding the right modality of therapy will also be key (online or in person).”

– Talkspace therapist Minkyung Chung, MS, LMHC

Start Trauma Therapy with Talkspace

During therapy for trauma sessions, a therapist will work with you to process your trauma. Together, you’ll explore emotions or beliefs that are impacting your ability to heal and move on. You’ll also focus on coping skills and strategies to use when dealing with triggers (like certain sights or smells) that might cause flashbacks or intrusive thoughts.

Talkspace online therapy provides a safe space for you to talk about your experiences and start working towards healing & recovery. Our mental health professionals are skilled, trained, and available. There’s no shame in seeking help. If you’re struggling to cope with any type of past or current trauma, consider reaching out to a therapist today.

Learn how to deal with trauma with Talkspace.

“Attachment theory revolves around how early childhood experiences on attachment can impact a person’s attachment type as they develop into adulthood. It was through the work of Bowlby and Ainsworth that this theory really took form. Through the original work of Bowlby and later through Ainsworth, 4 types of attachment were created: secure, anxious, avoidant, and disorganized.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Ultimately, the type of attachment issues we develop in childhood can have a lifelong impact on our relationships. There are four basic attachment patterns or styles:

• Secure attachment (a healthy form of attachment)
• Anxious attachment (also known as preoccupied, one of the more common styles)
• Avoidant attachment (also known as dismissive avoidant attachment)
• Disorganized attachment (also known as fearful-avoidant)

What Attachment Therapy Can Help with

Attachment style therapy is a form of talk therapy that can be effective in helping people overcome the effects and impacts of early childhood trauma. Anyone who’s experienced trauma or attachment wounds and, as a result, struggles to form healthy relationships might benefit from this therapy style. 

According to studies, attachment trauma therapy can help someone learn to develop trust in intimate relationships. During attachment therapy sessions, techniques like deep breathing exercises can be beneficial therapeutic tactics. For example, relaxation techniques can make it easier to enter a calm state, where learning can occur quickly without attachment anxiety or fear getting in the way.

Attachment therapy can help with a variety of issues. First, it can significantly benefit children who find it challenging to connect (either physically or emotionally) with their parents or other caregivers. It can be effective in treating children who struggle with: 

• Anxiety disorders
• A fear of abandonment
• Poor self-esteem
• Low self-worth

Attachment therapy can also help adults heal from past harmful experiences. 

The first step is developing a bond and sense of trust between the patient and therapist. While it might seem counter-intuitive, attachment therapy can even help in setting boundaries with parents, family, and friends by teaching them how to say “no.” 

Attachment is vital for our psychological well-being. Therefore, we must learn how to foster healthy relationships early in life or heal from painful past experiences. Only then can we navigate conflict and establish positive relationships in healthy ways.  

Meaningful connections

Attachment therapy focuses on building meaningful connections. The goal is to help people feel safe and comfortable in their relationships. For example, children must have strong ties and trust the relationships with their caregivers as they grow up, or they can find it challenging to trust in the future. Without strong ties, it can be challenging dating someone with abandonment issues.

Having healthy attachments as children means forming positive functioning relationships later in life will be easier.

Emotional vulnerability 

Emotional vulnerability is a sign that someone has developed trust and can open themselves up. Being able to show emotions and vulnerability (in other words, letting people see how they feel) is essential to healthy relationships. 

Knowing how to communicate in a relationship or connect with others on a deep level is impossible without this skill. Attachment therapy can foster behaviors that allow people to feel emotionally vulnerable and, thus, safe. 

“Attachment therapy can help in addressing childhood forms of attachment and how to work through those to gain a healthier outlook and perspective on emotions and other areas that may be stressors in a person’s current status. A lot of looking in the past and how to unlearn and come to terms with certain situations are discussed during sessions..”

– Talkspace therapist Minkyung Chung, MS, LMHC

Fear of abandonment 

People with attachment issues can have a genuine fear of abandonment. This fear can manifest in many ways — from being unable to live alone or date to avoiding relationships altogether.

The attachment therapy method is effective in helping people overcome this fear and deal with their abandonment issues by creating a safe space for them.  

Poor self-esteem

Poor self-esteem can make trust and honest connections difficult. Attachment therapy can help improve self-image and build confidence, so someone believes they’re worthy of a healthy relationship.

When Is Attachment Therapy Used?

Attachment style therapy can be effective in many situations. For example, it can be valuable for children and adults who have trouble: 

• Forming relationships
• Communicating with others
• Regulating emotions
• Building self-esteem and confidence
• Dealing with depression and types of grief
• Fearing abandonment or loss

Those who may significantly benefit from attachment therapy include people who:

• Grew up in a home where they couldn’t form healthy attachments
• Had parents or caretakers with mental health conditions like depression or anxiety
• Experienced neglect or abuse as a child
• Grew up in foster care
• Were adopted as children
  

Some people in abusive relationships may use attachment therapy to try to recover from the experience.  

Young children 

Attachment therapy can help young children develop healthy relationships, even if they have a troubled past. For children under the age of 5, attachment therapy can be a form of play therapy. During sessions, a therapist will work with a child and parent(s) to help the child learn to trust others and themself.

Adolescents

Adolescents and teens are at a stage in life when they experience a lot of change. You may have had your battles with an angry teenager, as their hormones are raging. Attachment therapy can help some of them manage those changes. Additionally, social anxiety in teens is at an all time high thanks to the COVID-19 pandemic. Attachment therapy focuses on improving self-esteem, confidence, and social skills — which are crucial during adolescence.

Families 

Attachment therapy is a type of treatment that can help children and their families resolve issues in their lives and relationships. The therapist is a neutral party who works closely with parents and children to help them understand one another. The therapist can also give parents insight into ways to better care for their children.

Get Started with Attachment Therapy with Talkspace

Attachment therapy helps people heal from a negative attachment style that stems from past abandonment trauma, abuse, or neglect. This type of therapy can be effective for anxiety, depression, low self-esteem, and specific attachment issues like fear of abandonment or rejection or an inability to trust.

Attachment therapy reinforces the idea that we can feel safe, loved, and understood as we create close relationships with others. It can be an excellent, effective approach for anyone struggling with creating and maintaining healthy relationships. 

If you’re ready to get help and think attachment therapy might be a path you want to try, reach out to Talkspace. Our online therapy platform is a resource for simple, affordable, and accessible care. With Talkspace, you can experience the benefits of online therapy, meeting with experienced, skilled, and trained therapists and mental health professionals. We understand how essential it is that you know how to create and maintain strong, healthy bonds with others. So don’t wait any longer — get started today. 

How Does Milieu Therapy Work?

Therapeutic milieu techniques are used in group therapy settings. There, people work with others who share similar experiences or challenges. The social interaction structure allows for a safe space and environment, which is beneficial in developing healthy thought and behavior patterns. 

Essentially, a milieu therapist works off the principle that every component of our experience offers growth and healing opportunities. It affords people the time and energy to focus on learning and practicing skills that’ll serve them for the rest of their lives. 

In milieu therapy, everyday interactions are staged so people can practice the tools they’re learning. Also called milieu work or milieu teaching, MT relies heavily on the environment and people around to help treat mental health issues. It’s based on the idea that our surroundings strongly influence our behavior.  

“Milieu therapy is a type of therapy where an individual’s person’s surroundings help foster healthier ways of thinking, feeling, and behaving. With milieu therapy, a person spends most of their time in a homey environment and interacts with other people as they do their daily activities. You may attend group or individual therapy sessions as part of your schedule.” 

– Talkspace therapist Bisma Anwar, LMHC

MT is a flexible solution that’s generally combined with other types of therapy and treatment forms. For example, it can be used in conjunction with cognitive behavioral therapy (CBT) elements. CBT is a form of psychotherapy (talk therapy), and the types of CBT focus on first identifying, then changing unhealthy thought and behavior patterns. 

MT is also used with acceptance and commitment therapy (ACT). The basic premise of ACT is that people will only change their behaviors if they believe they have control over them. Once gaining a sense of control over life, some people feel more empowered when making choices about their lives. 

What Conditions Does Milieu Therapy Treat?

Milieu therapy can effectively treat a wide range of mental health conditions. Studies have shown efficacy in treating schizophrenia and other psychotic disorders, among other behavioral or psychological conditions, including:

• Depression and generalized anxiety disorder
• Bipolar disorder
• Personality disorders
• Substance use and abuse (including alcoholism)
• Eating disorders (including anorexia nervosa and bulimia nervosa) 
• Post-traumatic stress disorder (PTSD)

Key Elements of Milieu Therapy 

Milieu therapy is a specific type of psychotherapy that relies on creating safe, structured environments. Milieu therapists subscribe to the theory that the environment can influence mental health. Thus, paying attention to the factors in your surroundings can positively affect your mental health and well-being. Multiple elements of MT contribute to its success. 

Supportive and therapeutic relationships

A therapeutic relationship is a connection with another person who helps your healing or growth. These meaningful relationships allow you to feel safe, understood, and able to communicate honestly and effectively. In MT, connections are made with therapists and anyone else who can be a source of support.

A therapeutic relationship is built by connecting with supportive people who understand what you’re going through. They don’t judge or criticize you for how you feel. Instead, they try to help you work through obstacles. They have faith in what could be possible for you — not just now but also down the line.

A safe, structured environment

Milieu therapy must take place in a safe, structured environment to reach the desired milieu treatment goals. This is especially necessary for people who’ve been, for example, living in unstable circumstances or struggling with addiction. When creating daily routines and exercises, a therapist will consider your history, needs, wants, and abilities.

Activities/socialization 

Social interaction is an essential aspect of mental health. In MT, activities allow you to practice social skills and build connections. Some exercises are structured, like group therapy topics or occupational training. Others, though, may be unstructured and involve a greater degree of choice (e.g., recreational groups). 

“In Milieu therapy, the focus is on how an individual interacts, collaborates, and engages with others around them. When a conflict comes up they can also learn healthier ways of coping and dealing with it. They also engage in individual and group therapy to help them gain insight and develop a positive perspective.”

– Talkspace therapist Bisma Anwar, LMHC

A focus on self care

What is self-care? It is an integral part of milieu therapy that includes:

• Personal hygiene (e.g., bathing, dressing, grooming)
• Individual schedules (e.g., setting priorities and establishing plans)
• Organizational skills development (e.g., developing routines that help you move more quickly through your day)
• Life skills development (i.e., practicing skills that’ll help you be more independent)

Daily routine and structure

Milieu therapy is a specialized form of therapy that uses your daily routine and structure to help you work through psychological issues.

A safe environment helps you feel comfortable and confident, so you can focus on your treatment plan rather than worrying about what might happen later.

How Effective Is Milieu Therapy?

Milieu therapy can be an effective treatment option for mild to moderate symptoms of mental health conditions like anxiety and depression. Success can vary and will depend on each individual’s specific needs. 

It’s important to note that milieu therapy isn’t for everyone. Like any form of treatment, some will respond well to MT, while others may not. When used to treat various conditions, MT can improve the ability to tackle new skills. 

Some research has shown that combining MT with other therapeutic modalities can further enhance benefits. For example, in one study, adding physical activity to treatment plans was particularly effective. Additional research suggests that MT can be extremely useful in enhancing quality of life for seniors and the elderly.

MT might be able to offer the following benefits:

• Sense of safety
• Supportive environment
• Self-confidence
• Instant, helpful feedback
• Improved ability to navigate stress
• Enhanced social skills
• Better self-awareness

If you’re considering milieu therapy, talk with your doctor or a mental health professional about whether or not it might help reduce or relieve symptoms you’re experiencing.

Get Started with Milieu Therapy with Talkspace

Are you thinking about starting therapy? Our online therapy platform makes getting help simple and convenient. While Talkspace doesn’t provide group therapy formats, you can still reap the benefits of online therapy in a 1:1 setting.

Milieu therapy can be an effective treatment option for many mental health conditions. Coupled with individual therapy at Talkspace, it can change your life. If you feel like your symptoms are interfering with your ability to function normally, talk to a Talkspace therapist. Together, you can decide if a holistic therapy approach might be right for you — and if so, how best to get started.

What is the Difference Between Couples Therapy & Marriage Counseling?

Couples therapy is for couples who have unhealthy patterns of behavior. With treatment, both parties work with a therapist to identify factors contributing to conflict. Research shows that couples therapy can help rebuild trust and offer healthier ways for couples to relate to each other. 

Couples therapy can:

• Tackle the root of issues
• Help identify specific areas of a relationship that might need attention
• Look at past history, arguments, and conflicts in the relationship 
• Address the whys first, then might focus on the hows
• Focus on both personal and individual issues 
• Answer why you have the obstacles you do
• Deal with conflict resolution 
• Help you both learn how to communicate in a relationship
• Be beneficial if you have substance abuse, infidelity, or parenting issues

Marriage counseling might be a bit less formal and more short-term than couples therapy, and it isn’t just for couples with problems — think: premarital counseling.

While it can help couples work through issues, marriage counseling can also help prepare a relationship for future challenges. Again, it’s about education and support and can help with communication and conflict-resolution skills. 

Marriage counseling can:

• Help couples face struggles together
• Get a relationship on track
• Focus on the present
• Be an opportunity to talk through differences before they cause major conflict
• Allow you to build a happy, strong foundation
• Mend trust or rekindle a flame

Basis for seeking help

When you compare couples therapy vs marriage counseling, one of the most significant differences stems from the reasons a couple is seeking help in the first place. Marriage counseling can benefit a wide range of couples. That said, it may not help if you’re looking for a solution to a very specific problem. For example, some couples might choose to go through counseling before getting married to build a strong foundation as they start their united life together. 

In contrast, couples therapy can treat specific problems in a marriage. For example, one of the many couples therapy techniques, behavioral couples therapy, can help couples struggling with substance abuse in the relationship. Couples may also seek help after a breach of trust, such as infidelity. 

“Couples therapy is the blanket statement approach where partners are seeking help for problems whereas marriage counseling is reserved for either the premarital or early post-marital phase of the relationship.”

– Talkspace therapist Meaghan Rice, PsyD, LPC

Style

Couples therapy tends to be more intense and might require a more significant commitment from both parties. During therapy, couples will look closely at the issues they’ve had over their relationship. While both parties are usually present during sessions, a therapist may ask to meet with each person for individual counseling. 

Marriage counseling is usually a short-term treatment program with a specific end date. The average couple engages in 12 therapy sessions. Sessions typically focus on finding solutions to marriage problems and helping couples build the skills they need for a healthy relationship. 

“Early on in couples therapy, it is to be expected that the routine and structure of the relationship is the main focus — figuring out the why behind the issues. Later, there’s a focus on the how. For example, how information is communicated, what kind of tone, emotional expression, and receptivity become the focus.”

– Talkspace therapist Meaghan Rice, PsyD, LPC

Licensed professional

Professional qualifications can be another major difference between a marriage counselor vs a therapist. Some marriage counselors aren’t fully licensed to diagnose mental health conditions. A church leader who offers premarital counseling is an example of a counselor who’s not a trained mental health professional. You should always check a professional’s qualifications before starting treatment.

Costs

Costs can vary for both marriage counseling and couples therapy. On average, marriage counseling costs between $75 and $150 an hour. However, depending on a professional’s experience, training, and location, the full range can be much broader — from $50 per hour to $200 or more. Couples therapy has similar rates, but because it usually requires more sessions, it can be more expensive in the long run. 

Mental health services in general are an essential benefit under the Affordable Care Act (meaning they must be covered). Unfortunately though, in some cases, insurance companies aren’t required to provide coverage for couples therapy or marriage counseling. This means many couples must cover expenses out of pocket. Coverage may be available to couples seeking treatment due to a medical or specific diagnosed mental health condition. Look into your specific insurance coverage or EAP details. In most cases, couples counseling is covered by insurance at Talkspace.

Knowing What Type of Help Your Relationship Needs

Should you seek marriage counseling, or is couples therapy a better fit for your needs? If you’re struggling to decide between marriage counseling vs couples therapy, thinking about the types of services each technique offers can usually help.

Take the time to consider why you and your partner need or want help. If there’s a specific issue you want to address — say someone has cheated, and trust has become a problem in the relationship — couples therapy can be a good place to start. If you’re starting a family and want to work on communication before the baby is born though, a short-term solution like marriage counseling could be the perfect solution.  

Regardless of the route you decide on, you want to be confident that the treatment you seek is the right choice for you and your partner.

“Relationships do better with professional help. The amount of time needed varies per relationship. The demand for professional help, though, becomes more of a non-negotiable if communication has stopped, or if the communication has become abusive (as perceived by either party).”

– Talkspace therapist Meaghan Rice, PsyD, LPC

When to seek marriage counseling

Marriage counseling is an excellent option for couples wanting to discover tools they can use to build a healthy marriage or relationship. It can be a great way to bring the spark back to a relationship, but it can also help newlyweds and couples who haven’t gotten married yet. 

When you learn how to find a good marriage counselor and start counseling, you can learn how to deal with problems before they cause severe damage to the relationship. You can find more effective ways to communicate and better understand what your partner needs. In marriage counseling, both people can learn how to be better partners for one another. 

When to seek couples therapy

If you have serious relationship problems, couples therapy can help you tackle your issues. With the help of a therapist, couples can get to the root causes of problems that have caused strife in their relationship. Therapy can help people deal with specific issues, like learning how to get over infidelity or substance abuse. In short, couples therapy can aim to identify and break unhealthy patterns in a relationship.

Any couple can benefit from marriage counseling, while couples therapy is more for relationships needing more intensive help. A lot of couples try therapy as a last resort before separating. Maintaining a relationship isn’t easy — it takes constant dedication and work. A couples therapist can help people work through deep-seated problems and build healthy, strong, mutually beneficial, supportive partnerships. 

Professional Help for Couples with Talkspace

Marriages can be incredibly rewarding, but poor communication and unresolved problems can interfere with the ability to have a healthy relationship. If you’re comparing couples therapy vs marriage counseling to find your best option, Talkspace offers online marriage counseling and couples therapy.

With Talkspace, you and your partner can identify issues you want to work on and move through conflicts with the guidance of an experienced professional. Relationship problems aren’t easy to overcome, but Talkspace offers the support you need to forge a new path in your connection with your partner.