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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Reasons Why Therapy May Not Be Helping

Therapy is deeply personal, and like medication, it doesn’t work the same way for everyone. If you aren’t experiencing the benefits of therapy or you’re not satisfied with your progress, don’t give up. It might just be time to examine your journey a little more closely. Once you identify why therapy isn’t helping you, it’s easier to make tweaks and adjustments to get better results. There are many factors to consider when looking at the efficacy of a therapeutic plan.

Your therapist may not be a good match

Your relationship with a therapist is crucial to getting the most out of therapy. You need to trust and feel comfortable with anyone you work with — if you don’t, you won’t see the progress you want, even if you know how to talk to a therapist. 

One of the primary reasons your current therapist might not be a good match is because their experience doesn’t align with your needs. In studies, therapeutic outcomes improved when participants worked with the right therapist who had a strong history of treating their primary concerns. 

Other reasons your therapist might not be a suitable match can include:

• Different values
• Communication styles clash
• Personality differences
• No connection
• A sense you’re being judged
• Feeling like you’re misunderstood
• Resentment or hesitation about going to your appointments

You may just even have a bad therapist. Nonetheless, it’s important to consider the therapeutic relationship before writing therapy off.

The therapy approach doesn’t suit your needs

There are many approaches to therapy, including (but certainly not limited to):

• Cognitive behavioral therapy (CBT) 
• Psychoanalysis 
• Exposure therapy 
• Eye movement desensitization and reprocessing (EMDR) therapy 

The best type of therapy will depend on several factors, like comfort level, goals for treatment, and personal preference. What works for one person may not work at all for you. This means it’s important to be flexible, patient, and willing to try a few different methods if the first one doesn’t suit your needs. 

“It is a good idea to let your therapist know that a certain practice or tool is not working for you. The overall therapy may be beneficial but perhaps the tools or homework may not be yielding results. If the therapist asks you to journal your thoughts on a consistent basis and writing is more stressful than therapeutic, have that conversation. There are many tools that can be used, finding the right one can be fun.”

– Dr Karmen Smith LCSW DD

Signs That Therapy is Not Working

One of the best ways to know if therapy is working for you is by monitoring your progress. There are several signs that treatment isn’t working as well as it should. 

• You’re not making progress: It doesn’t matter what you’re seeking therapy for — if you’re not making noticeable progress over time, therapy might not be working. If you’re repeatedly dealing with the same issues and don’t see any improvement, you should consider why this may be the case. Progress can be slow, and therapy takes time, but you should see some forward movement and positive change. While results can vary from person to person, it’s good to have a rough idea of how long therapy should take.
• You dread your sessions: If you feel unwilling or unmotivated to go to your sessions, it might be an indicator that something isn’t right. Therapy can be difficult, and it’s often emotionally exhausting, but it shouldn’t be something you actively dread. You might feel this way due to a therapist mismatch, their approach not fitting your needs or comfort level, or unresolved resistance to the process itself.
• You don’t connect with your therapist: A good therapist-client relationship is crucial for getting the most out of treatment. If you don’t trust your therapist, you think they don’t understand you, or you feel uncomfortable or judged by them, it will be almost impossible for you to fully engage in the process. Not connecting with your therapist can prevent you from expressing yourself and sharing your deepest concerns, drastically reducing how effective therapy will be.
• Your needs aren’t being addressed: Sometimes, therapy doesn’t address your issues. If you feel like your sessions aren’t focusing on what’s most important to you, this can lead to frustration. Don’t be afraid to discuss how you feel with your therapist if the direction of your work needs to change. 
• You feel worse after your sessions: It’s common — and even normal — to feel emotionally drained or upset after a session. You’re discussing and exploring complex topics that can be painful. However, if you’re constantly feeling worse after every session but don’t have any sort of resolution that shows progress, the process may not be working for you.

What to Do if Therapy Isn’t Working

If you feel like therapy is not working, it’s important not to give up. Take the following actionable steps to redirect your journey so you can get more out of it.

Communicate with your therapist

Try talking to your therapist. Communicating openly with them about your concerns is an excellent first step. Remember that therapists are trained to handle feedback, and most are willing to adjust their methods if they know you’re not getting what you need.

Reassess therapy goals

It’s possible that a lack of progress can be due to unclear or outdated therapy goals. With your therapist, reassess your objectives to ensure they’re still relevant, realistic, and attainable. You might find that setting new, clear, measurable goals can give you a new focus and direction — that may be all you need to start seeing benefits. You may even establish a new frequency if how often you go to therapy isn’t suiting you.

Try a different therapy approach

Therapy isn’t a one-size-fits-all deal. Different approaches can have vastly different impacts. Depending on your concerns and personality, the therapeutic modality being used may simply not be the right approach for you.

Consider a different therapist

Not every therapist is a good match for every client. If you feel the relationship isn’t offering the results you need, and you’ve communicated and tried to make adjustments, it might just be that you need to consider switching therapists.  

Seek additional support

Sometimes, therapy isn’t enough on its own. Especially if there are additional factors impacting your mental health, you might need to consider seeking further help. Group therapy, support groups, or other community resources can be a beneficial supplement to therapy. You also might talk to your therapist about whether medication might be an option. Often, a combined and comprehensive approach to treatment with therapy and medication offers the best results.

“If you feel therapy isn’t working for you, try to put it into words as to why it is not helpful. Take some time to ask that question of yourself so that you can use this opportunity for deep discovery. Be open to the idea that you don’t want to change your perspective or that you may be satisfied with the status quo. Don’t judge yourself, just be transparent with yourself.”

– Dr Karmen Smith LCSW DD

Find the Right Fit with Talkspace

When therapy isn’t helping, being proactive and addressing concerns can help turn the situation around. If you’re not getting what you need, take action. Therapy isn’t easy, and your hard work should be paying off. Whether you express your concerns, reassess your goals, consider a different therapeutic approach, or find someone new to work with, you must find a way to see growth in your journey. 

Talkspace offers flexible, convenient options for therapy that can be tailored to your needs. They make it easy to connect with a therapist who specializes in your needs, increasing the likelihood that you’ll get the most out of your sessions. 

Contact Talkspace to start online therapy from the comfort of your home. To ensure the best possible outcomes, learn how to get the most out of online therapy, too.

Common Misconceptions That Contribute to Therapy Anxiety

Some people are hesitant to get therapy because of widespread misconceptions they’ve heard. Understanding and debunking these myths will offer clarity and comfort if you’re worried.

It’s only for severe mental health issues

It’s a common (and incorrect) belief that therapy is only for people with severe or profound psychological problems. Therapy is not only for people in crisis. In reality, it can be hugely beneficial for a wide range of issues. Therapy can help you manage stress, improve relationships, or work on personal growth and self-discovery. Yes, therapy can also be effective in helping you overcome trauma, but it’s just as valuable if you’re looking to grow as a person.

Only weak people need therapy

The stigma that seeking help is a sign of weakness is one of the most significant mental health disservices of our time. It takes strength and courage to acknowledge you’re struggling with your mental health condition and to be willing to do something about it. Even more so, therapy helps build your mental resilience and become even stronger. 

A therapist will judge you

Many people resist getting help because they fear a therapist will judge them for their problems, lives, choices, or past. Therapists undergo extensive training to be nonjudgmental and provide clients with a safe and supportive environment. If your therapist were to judge you, that would be a clear sign that you are working with a very bad therapist.

You’ll need therapy forever

Some people think therapy has to be a long-term commitment that takes years. There’s no set time frame for how long the process will take, and how long therapy lasts will vary from person to person. While some issues might need extensive treatment, many therapeutic approaches are designed to be short-term and can offer coping tools and insights fairly quickly. Research shows that about 50% of people see improvement within 8 sessions, and 75% feel better after 6 months.  

You have to talk about everything

The idea that you must disclose every last detail of your life can be overwhelming. In therapy, you control the pace and the content you share. A good therapist respects your boundaries and understands your need to work within your comfort levels. 

Strategies to Overcome Anxiety About Therapy

Having anxiety about therapy is normal, and there are several ways you can overcome it. The following strategies can transform your feelings about seeking help, and a new mindset can be just what you need to have a positive experience that’s worth the time and effort you put into it.

Understanding the source of the anxiety

It’s always helpful to pinpoint where the intense anxiety symptoms come from. Identifying the root cause of your fear will help you to find the best way to tackle your anxiety triggers. For example, maybe you’re worried about:

• Being judged
• Revisiting old trauma
• The stigma of seeking help
• How long the process will take
• Being vulnerable
• Seeming weak
• Therapy not working

Do your research on the process

Familiarizing yourself with the process can demystify it and reduce some of the anxiety you’re feeling. For example, it might help to learn about different therapy modalities and what to expect from therapy.

Talk to people who’ve attended therapy

If you know someone who’s gone through therapy for generalized anxiety disorder, social anxiety disorder, depression, or something else, hearing about their experience firsthand can be reassuring. It might help normalize the process for you and give you insights into the benefits of therapy, which can ultimately make the whole thing feel less intimidating.

Prepare questions and goals

Some people do better when they have a clear understanding of what to expect from a process. Preparing questions to ask a therapist, learning how to talk to a therapist, and identifying your goals ahead of your first session can help you feel more in control. Also, you can ask your therapist to explain their general process and their therapy style in your first session or consultation call.

“Starting therapy for the first time is scary and anxiety provoking. Not knowing what to expect heightens anxiety. It is helpful to think about what you are hoping to gain during your time in therapy so that you can convey that to the therapist. It is also important to think about the questions you want to ask them. These can include, but not limited to, the mode of therapy they practice, years of experience, educational background, their competency in your specific struggles. Ultimately, there are no wrong questions. If you have them, ask them. The goal of the first session is to help build rapport with you and lessen your anxiety.”

– Minkyung Chung, MS, LMHC

Practice techniques to manage first-session nerves

Anxiety coping skills like deep breathing, mindfulness, or even doing a light workout can help calm your nerves. Try to find a ritual that makes you less anxious about therapy.

“Trying to manage our jitters during our first session is a lot to do. It can be helpful to take breaks in the conversation. It is ok to say that you need a minute or a breather. When our anxiety is high, we don’t always breathe regularly, be sure to take deep breaths to calm yourself. The therapist is patient and will wait or work with you to help you calm those nerves.” Minkyung Chung, MS, LMHC

Choose the right therapist 

Finding the right therapist is crucial. Take the time to find someone you connect with and trust. Ask about their approach and if they specialize in your needs, and make sure your personalities mesh well. Above all, don’t be afraid to find someone new if you don’t feel that connection.

Communicate your fears with your therapist

Express your fears and hesitations to your therapist. Mental health professionals are skilled at helping you navigate tough emotions, including anxiety you have about the process. Communicating your worries can lead to a more tailored approach that allows a therapist to adequately address your concerns.

Stick with it for gradual exposure

The longer you stick with it, the more comfortable and familiar therapy will feel. Regular sessions can relieve your anxiety, and gradual exposure ensures you can handle the situation and benefit from the process. Not sure how often you should go to therapy? Consider starting out once a week and adjusting as needed with your therapist over time.

What to Expect in Your First Session

Knowing what to expect in your first session can help with anxiety. While every therapist is different and has their own approach, you can generally expect the following during and after your initial therapy session.

During the first session

This time is typically spent laying the groundwork for all future sessions. It’s both an introduction and an assessment. The first time you meet with a therapist, you can expect:

• Introductions
• Setting the tone
• A reassuring discussion about confidentiality
• Information gathering (medical history, family history, etc)
• An assessment
• Identifying therapy goals
• Establishing the pace you hope to work at

After the first session

Some people experience a range of emotions after their first session. You took that first step, even though it was scary. Don’t be alarmed if you have some sort of release after leaving. You might:

• Reflect on the topics you discussed
• Explore how you feel
• Have an emotional response 
• Feel relieved or exhausted
• Plan for your next session using guidance from your therapist

Overcoming Short-Term Anxiety for Long-Term Support

You might feel anxious about therapy before you take the leap and start your journey, but overcoming any short-term discomfort will help you achieve long-term support. 

As you navigate the process, educating yourself on some common concerns about therapy can help you identify what you’re feeling. Then, you can use practical strategies to find courage and start treatment. Remember that persistence pays off, and even if initial sessions feel scary, the more you engage, the quicker your anxieties will diminish.

Therapy anxiety shouldn’t keep you from getting help. Online mental health platforms like Talkspace make online therapy accessible, convenient, and affordable. Whether you need anxiety treatment, help coping with depression, or want to improve your overall mental health, Talkspace offers flexible ways to connect with therapists according to your needs and preferences. Starting and continuing therapy is easy, all from the comfort of your home. Connect with Talkspace today to learn more about overcoming anxiety about therapy. 

Couples Therapy vs Individual Therapy

Understanding the difference between individual and couples therapy can help you determine which path best suits your needs. Both fundamentally promote healing and growth, but the approaches and outcomes can differ.

Couples therapy

This form of therapy is designed to address issues between partners. Couples counseling can be a safe, neutral space for each of you to express feelings without judgment. A couples therapist acts as a mediator who can help you identify underlying conflicts that affect communication or trust in your relationship. Couples therapy is successful in most cases, too. According to some research, 90% of people see an improvement in their emotional health after seeking relationship counseling. 

Couples therapy can be beneficial if the primary concern is about the relationship. Chronic arguing, feeling disconnected from one another, infidelity, or differences in parenting styles are all common relationship issues that therapy might help with.

Benefits of couples therapy can include:

• Improved communication
• Conflict resolution
• Strengthened relationship
• Enhanced intimacy
• Joint problem-solving

Individual therapy

Individual therapy focuses on personal growth and emotional well-being. It might be a good option if you have individual issues like depression, anxiety, trauma, or any other challenge in life that might be impacting your relationship. 

When you seek individual counseling, you gain a private, safe space to explore your thoughts and behaviors. Therapy can help you understand yourself better and teach you coping strategies so you can make positive changes in your life and relationships.

Benefits of individual therapy sessions can include:

• Personal growth
• Customized strategy
• Increased self-awareness
• Empowered decision-making
• Independent healing 

Deciding Which Therapy is Right for You

Choosing between couples therapy and individual therapy will impact your path and progress toward healing and growth. Looking closely at your needs can help you decide which type of therapy might be more appropriate.

Identifying the core issues you’re facing is essential. This is often the first step in determining the type of therapy that’s best for you. Consider how the problems you’re experiencing are affecting your personal well-being and your relationship. Asking yourself some reflective questions might help gauge whether your experience is more personal or relationship-focused.

• What is the main challenge I’m facing?
• Do my challenges relate more to how I feel and act individually or how we interact as a couple?
• How do my issues impact my relationship?
• How does my relationship affect my issues?
• What do I hope to achieve through therapy?
• Am I looking more for personal healing, to improve my relationship, or both?

When to choose couples therapy

Whether it’s individual counseling for marriage or couples therapy together, seeking help is smart. The process is most beneficial when both partners are committed to improving things. To see optimal results, you must be willing to work together to resolve issues. 

Couples therapy can be helpful in situations like:

• Dealing with infidelity
• Improving intimacy
• Navigating major life changes, like moving, family planning, or job changes
• Resolving ongoing conflict, especially if the same issues continuously arise with no resolution

Still unsure? Consider exploring the signs you need couples therapy.

When to choose individual therapy

Individual therapy might be a better option when your issues are personal and mainly impact your mental health but aren’t directly related to your relationship (even if they may impact it). An individual session is also recommended if personal growth is the objective. 

Individual therapy can be an excellent choice if you want help:

• Managing personal mental health issues like depression, anxiety, or stress
• Addressing past trauma
• Achieving personal development and self-improvement

“Couples therapy is better for people that have already had some experience with their own personal work (either through therapy, self-development, a course, etc.) Because relationships have a higher propensity to be successful, when individuals feel better. While we can heal ourselves, individually, through couples work, it is significantly more complicated than seeking individual therapy before couples.”

– Talkspace therapist, Dr. Meaghan Rice, PsyD, LPC

Benefits of Combining Couples and Individual Therapy

Therapy is rarely a linear experience. Addressing complex personal issues alongside relationship challenges often requires a multifaceted approach. When couples therapy and individual therapy are combined, you can get a comprehensive strategy that maximizes the outcome and results in balanced improvement between personal well-being and a healthier relationship.

• Comprehensive healing: When individual and couples therapy are pursued simultaneously, there’s a greater opportunity for healing to take place. Individual therapy lets you explore your personal issues, traumas, or mental health challenges that can impact your relationship in negative ways. At the same time, couples therapy can focus on the dynamics of your relationship as you focus on better communication, understanding each other, or gaining mutual respect. It’s a dual approach that addresses issues on both personal and relationship levels.
• A balanced perspective: Combining therapies can achieve a more balanced perspective that’s essential for growing as a person and in your relationship. Improving self-awareness and personal insight is often the goal of therapy during individual sessions. These personal insights can then be carried over into couples sessions, where both partners work to understand and integrate what they’ve learned to better the relationship.
• Enhanced support system: Having a couples therapist and an individual therapist offers a more well-rounded support system. Each mental health professional brings different insights and coping mechanisms to sessions, enhancing and enriching the therapeutic experience.
• Strengthen dynamics in the relationship: A combined approach will offer significantly strengthened relationship dynamics. You’ll likely become more personally fulfilled as you both become more self-aware. This means you each can contribute more positively to the relationship.
• Balanced growth: Maintaining balance ensures both partners feel fulfilled, prevents future resentments, and gives each of you space to grow — both together and as individuals.

Talkspace – Your Partner in Finding the Right Therapy

Choosing the best type of therapy can be transformative for your mental health and your relationship. Deciding to start therapy is commendable, but it’s essential to find the right therapeutic path that aligns with your needs and goals.

Understand that every person’s journey is unique. The importance of personalized therapy that caters to individual and relationship needs cannot be understated. Talkspace is an online therapy platform that makes it easy for you to access professional help in a way that fits your lifestyle and offers both individual and couples therapy online.

Talkspace ensures you have convenient, flexible, integrated services that offer the most comprehensive approach possible so you and your partner can work on personal growth and improve your relationship. 

Learn more about individual or couples therapy online at Talkspace today.

Choose the Right Platform

One of the best tips for online therapy is choosing the right online therapy platform. Think about factors like:

• Qualifications of their therapists
• Policy on switching providers if necessary
• Types of mental health services they offer
• Cost of an online therapy session
• Do they accept insurance?
• Are they in-network with your insurance provider?
• Privacy policies of their online therapy service
• Ability to accommodate your specific needs and preferences
• Do they have a secure, confidential environment for an online session?

Researching an online therapy platform will help you feel confident you’re choosing the right one. Your efforts will be worth it in the long run when your sessions are more effective and efficient.

Make Sure Your Therapist is a Good Fit

The right therapist-client match is essential — your relationship is foundational to successful treatment. The most critical online therapy tip is to find a mental health professional who understands your needs and with whom you feel comfortable. Most platforms allow you to switch therapists if you don’t feel a connection after the first few virtual therapy sessions. 

“Therapy is such a personal process it is important to work with a therapist that helps you feel relaxed and validates your feelings.  It is also important to feel heard and you understand the process.  Although therapy is not always comfortable, a good therapist will help you through the discomfort.”

– Talkspace therapist Reshawna Chapple, PhD, LCSW

Opt for a Modality That Works Best for You

The modality of therapy you receive can significantly impact your comfort level and your ability to engage.

• Some people might feel that video calls are more personal. They allow nonverbal cues—like facial expressions and body language—to play a part in communication. 

• For others, audio calls may be less invasive, allowing you to focus on the conversation without worrying about appearances or having to make eye contact. 

• Text messaging can be ideal for people who are concerned about messaging their therapist right when they’re dealing with a crisis. With near-instant interaction, texting can provide essential access to guidance and help. It may also be more comfortable with someone who likes to think over what they’re going to say and finds writing is helpful to their own process. This modality is also ideal for someone who has anxiety about therapy.

Whatever platform you decide on should offer the modality that helps you feel more confident and able to open up during your telehealth session. Finding the right format for your sessions will make a massive difference in your therapy experience.

Find a Safe and Private Space

Having a secure, private space for your online therapy session is essential for feeling confident in your interactions. Find somewhere you can speak freely and openly without fear of someone overhearing or interrupting you. Whether you have a quiet room in your house, a private office, or even a secluded spot tucked away in a library, privacy will make your online counseling sessions more comfortable so you can deeply engage in and get the most out of them. 

Set Clear Goals with Your Therapist

Having clear, achievable therapy goals from the beginning will guide sessions and offer a roadmap for tracking your progress. Talk openly with your therapist about what you want to accomplish through therapy. Together, you can define specific and measurable objectives. Collaborative goal setting will keep you motivated and help your therapist tailor sessions to your exact needs.

Be Yourself

How well therapy works for you hinges on how authentic and vulnerable you’re willing to be. Being open and honest is vital to the process, so finding someone you connect with is essential. You need to be able to express your true thoughts and feelings, as genuine self-expression helps a therapist understand how to give you what you need. Not sure how to open up? Learn how to talk to a therapist so you can communicate authentically and get the most out of your sessions.

Fully Engage in Your Sessions

Actively participating in your sessions will help you get the most out of therapy. You must be emotionally and mentally present to engage in the process fully. Make a list of questions to ask a therapist, reflect on feedback, and explore your thoughts and feelings during and after sessions. Remember that the more you put into therapy, the more you’ll get out of it.

Manage Distractions

Distractions can thwart any progress you hope to make in therapy. To maximize your online sessions, find a quiet, calm environment conducive to focusing and opening up. Turn off notifications, set your devices to do not disturb, and tell others not to interrupt you during your appointments.  

Keep a Therapy Journal

Journaling is an excellent coping technique that can enhance your therapy experience. Consistently writing in a journal is a powerful way to deepen self-awareness. It can become a valuable resource for reflection and help guide future discussions. Use your journal to keep track of insights, feelings, thoughts, and triggers that come up during or between sessions.

Do the Work Between Sessions

Most therapists will give you assignments to practice skills between sessions. Remember that therapy isn’t limited to your time in a video chat or on the phone. You must apply what you’re learning in your daily life. Doing the work between your appointments will accelerate your progress. 

“It is important to practice the skills that are learned and discussed during your therapy session. The therapy session is an opportunity to reflect on issues and struggles that the client is having but the time outside of therapy is the best time to practice these skills. The clients who work on strategies outside of therapy process much quicker than those who do not.”

 – Talkspace therapist Reshawna Chapple, PhD, LCSW

Evaluate Your Progress Periodically

A critical component of therapy is taking the time to evaluate your progress so you know the effort you’re putting in is paying off. With your therapist, regularly review the goals you set for therapy to ensure you’re working towards achieving them. If therapy isn’t helping at this point, you may need to reassess your goals, the modality you’re using, the therapy technique, or your therapist altogether.

Seeing tangible benefits can be a motivator, so you continue putting in the work. It can also offer insight that allows you to make adjustments when needed. Periodic evaluation keeps therapy aligned with your goals.

Unlock Your Potential with Online Therapy

Knowing the right online therapy tips ensures you’ll have a unique opportunity to explore personal growth and overcome challenges in a flexible, accessible, and affordable manner. 

Choosing the right platform and mental health provider when starting therapy means you’ll have the most successful therapeutic experience possible. Embracing the journey of online therapy with open arms and commitment will help you see profound growth that makes even the hard sessions worth it.

If you want to enhance your therapy experience, Talkspace offers convenient, tailored online mental healthcare to help you become the healthiest, most fulfilled version of yourself possible. Contact Talkspace today to learn how online therapy can change your life.

Key Differences Between Life Coaching and Therapy

To determine which you need, it’s important to understand the key differences between life coaching and therapy. 

• Life coaching focuses on specific goal-setting and personal development. It relies on future-oriented strategies designed to help you identify triggers or obstacles in your life that are preventing you from achieving your goals. In studies, life coaching was found effective in creating behavioral change and improving performance. 

• Therapy addresses mental health conditions and focuses on emotional healing from trauma. Depending on the type of therapy you engage in, you might spend time exploring past experiences to figure out how they’re impacting your current life. Research shows that cognitive behavioral therapy (CBT) can significantly improve quality of life and reduce symptoms of anxiety and depression. 

Several factors can help you determine whether you should seek help from a life coach or therapist.  

Goals

When choosing between a life coach and a therapist, your goals can significantly influence your decision and determine which type of professional will be most helpful.

When to choose a life coach: If your goals are specific to the future and actionable — like you want to advance your career or start working out — a life coach can be ideal. Life coaches can help you:

• Set and achieve personal or professional objectives
• Stay focused on your end goal 
• Create a roadmap 
• Learn how to use goal-setting, action-planning, and performance-tracking tools

When to choose a therapist: If your therapy goals are geared toward overcoming or healing from emotional or psychological barriers, a therapist might be more appropriate and effective. Therapists are skilled and trained in helping you:

• Explore and resolve issues from your past or current conditions that may be preventing you from living your best life
• Deal with a mental health condition like anxiety, depression, or trauma
• Support and provide you with interventions that drive personal growth and healing
• Help you understand the root cause of your issues
• Guide you in developing coping skills

Topics covered

The topics you want to cover or address will impact whether you should see a life coach or therapist. Both can offer valuable support, but the nature of your issues is important to consider so you can get the best outcome.

When to choose a life coach: Life coaches can be great for personal and professional development or lifestyle improvements. Consider seeing a life coach if you want to:

• Enhance your career prospects
• Navigate career changes
• Improve time management
• Increase your productivity
• Achieve fitness and wellness goals
• Develop leadership skills
• Improve relationships
• Develop or enhance communication skills
• Increase motivation
• Improve your sense of self-worth

When to choose a therapist: Therapists go through extensive training to help with complex emotional issues or mental health conditions. You should see a therapist if you have concerns about:

• Mental health conditions like depression, anxiety, or post-traumatic stress disorder (PTSD)
• Emotional trauma from unresolved past experiences
• Relationship conflicts
• Poor family dynamics
• Stress management
• Grief and loss
• Behavioral issues
• Addictive behavior

Approach

Life coaches and therapists take different approaches to helping the people they work with. Their methodologies and techniques — and often their overall philosophy — toward personal growth can vary. It is important to determine which healing approach best aligns with your needs.

When to choose a life coach: Life coaches generally use forward-focused and results-driven approaches to treatment. Methods they commonly use include:

• Goal-setting
• Action planning
• Identifying and leveraging strengths
• Developing individual skills and strategies
• Using accountability
• Instilling motivation
• Encouraging self-discovery
• Relying on personal empowerment

When to choose a therapist: While both therapists and life coaches want to help you improve your quality of life, therapists use a more reflective and process-oriented approach. Common therapeutic methods include:

• Exploring how past experiences impact present thought and behavior patterns
• Addressing emotional and psychological issues through proven evidence-based therapeutic techniques, like cognitive behavioral therapy (CBT), psychodynamic therapy, and eye movement desensitization and reprocessing (EMDR)
• Fostering emotional healing and resilience
• Diagnosing mental health conditions and creating treatment plans
• Sharing coping strategies that are effective in managing stress and anxiety

“Therapists are uniquely qualified to understand the struggles a person is going through and to find coping strategies for those emotional and mental health needs. They also work on understanding how certain behaviors and reactions develop based on history and environment.”

Talkspace therapist Minkyung Chung, MS, LMHC

Skills gained

The skills you aim to develop can guide you in choosing between a life coach and a therapist, as both professionals focus on skill-building.

When to choose a life coach: Life coaches can help you foster skills that drive personal and professional growth. Common skills you might gain after working with a life coach include:

• Goal-setting and strategic planning
• Time management
• Productivity
• Communication 
• Interpersonal skills
• Enhanced leadership
• Team building 
• Improved self-confidence
• Motivation
• Better decision-making
• Problem-solving

When to choose a therapist: A good therapist will help you develop skills to manage mental health challenges or emotional distress, highlighting the benefits of therapy. If you’re looking for overall psychological well-being, the skills you gain in therapy can include:

• Emotional regulation
• Resilience
• Stress management strategies
• Better self-awareness
• Ability to use introspection for growth
• Building healthy relationships
• Setting boundaries
• Using mindfulness and relaxation techniques effectively
• Learning to identify and change unhealthy and unhelpful thought and behavior patterns

Professional training

The amount of professional training a life coach vs. therapist has will vary. Once you understand the differences, your decision on who to work with can become clearer.

When to choose a life coach: Most life coaches undergo training that focuses on helping people seek personal development and reach their goals. A life coach typically goes through practical coaching and methodology training that might include:

• Completing certification programs from accredited organizations
• Taking goal-setting and motivational technique courses
• Enhancing communication skills for effectiveness
• Specializing in career, executive, or wellness coaching training

When to choose a therapist: Because therapists undergo extensive training in treating mental health, they’re equipped to help you address even complex emotional or psychological issues. 

Using evidence-based interventions and their deep understanding of mental health, therapists can help you address mental health challenges effectively and efficiently. Therapist’s qualifications generally include:

• Advanced degrees in psychology, counseling, social work, or psychiatry (LMHC, MA, MSc, LPC, LCSW-S, LCSW-R, BC-TMH, DSW, PsyD)
• Clinical training
• Supervised practice in diagnosing and treatment
• Licensure
• Continuing education that ensures professional standards are maintained
• Specialized training in specific therapeutic modalities and types of therapy

Structure & framework

A life coach or therapist’s structure and framework can influence your experience and treatment outcome. Knowing what to expect from each engagement can help determine who you’d be most comfortable working with.

When to choose a life coach: Life coaching can be characterized by a structured, goal-oriented framework. Their approach might be ideal if you thrive on setting and achieving goals. You also might enjoy the life coach interaction if you do better with an organized, results-driven framework. Key elements of working with a life coach could include:

• Action plans that offer clear and direct roadmaps to achieving your goals
• Regular check-ins and sessions that focus on the progress you’re making and address obstacles you’re facing
• Accountability on how committed you are to the process
• Short-term focus that offers tangible, quick results

When to choose a therapist: Therapy is a flexible, process-oriented framework. Key elements of structure you should expect when working with a therapist include:

• Exploration of thoughts, emotions, and behaviors
• Exercises to guide self-discovery
• An adaptive pace suited to your comfort level
• Therapeutic techniques tailored to your mental health needs and conditions
• Possible long-term engagement that helps address deep-seated issues and focuses on long-term change

Duration & frequency

When deciding between a life coach and a therapist, it’s important to understand the differences in the duration and frequency of sessions to find the best fit for your lifestyle and needs.

Life coaching:

• Duration: Typically involves shorter engagements, ranging from a few weeks to a few months.
• Frequency: Sessions are usually more frequent, often weekly or biweekly, to maintain momentum towards achieving goals.
• Flexibility: Scheduling is often more flexible, accommodating busy or fluctuating schedules.

Therapy:

• Duration: Generally involves longer-term engagements, which can last several months to years, depending on the complexity of issues.
• Frequency: The frequency of sessions may vary, often starting weekly and potentially decreasing as progress is made.
• Depth: Sessions may be longer and more in-depth, focusing on exploring and resolving underlying issues.

Similarities Between a Life Coach and a Therapist

There are several similarities between a life coach and a therapist, including their shared goal of supporting your personal growth and mental well-being. Both professionals strive to create a safe, non-judgmental space for you to discuss your struggles and challenges openly. Additionally, they both employ a variety of techniques to help you make positive changes in your life.

Goals to improve well-being

Life coaches and therapists will both use goals to motivate you and guide your progress. Setting clear and achievable objectives helps you stay focused on positive change, so you’re more likely to see more substantial, faster growth.

Professional relationship

Whether you see a life coach or therapist, the relationship you develop with them will help you build trust that encourages open, productive dialogue. This relationship is built on mutual respect and understanding, creating a safe space for you to explore your thoughts and feelings without judgment.

Personal development

Personal development relies on identifying your strengths and finding opportunities for growth. A life coach or therapist can provide tools and effective strategies to help you do this. A life coach or therapist will help you uncover and utilize your potential, fostering a sense of empowerment and self-improvement.

Structured sessions

The structured sessions life coaches and therapists use can create consistency and a focused approach as you work on self-improvement. This structure provides a framework for your sessions, ensuring that each meeting is productive and moves you closer to your goals. 

Focus on change

Focusing on change is the fundamental goal when you’re trying to improve. Your life coach or therapist will support and keep you on track as you work toward lasting, positive outcomes. They help you identify areas where change is needed and develop strategies to create meaningful, sustainable change in your life.

“Therapists often wear many hats to help clients work through their issues. When clients seek therapy, they hope to find a professional who will help them understand their mental health capacity and struggles, learn coping skills to better manage their lives, and work on life stressors, to name a few. Each client is different in why they seek therapy, so each therapy journey is tailored to help with those specific struggles.”

  – Talkspace therapist Minkyung Chung, MS, LMHC

Work on Your Wellness with a Therapist

Taking the leap and deciding to improve your life is commendable. Whether you’re trying to improve your organizational skills, build better relationships, heal from trauma, or learn to manage symptoms of a mental health condition, knowing the difference between life coaching and therapy will help you work with the best professional to see real progress and growth. 

Online therapy from Talkspace can be an effective way to enhance your mental health and get the support you need to build a better life. Our licensed mental health professionals are experienced in treating any condition. Online therapy makes it easy, accessible, and affordable to get help. Reach out today to start therapy and become the best version of you. 

The Fundamentals of Sleep Therapy

Sleep therapy is based on the understanding that a good night’s sleep can significantly impact overall physical and mental well-being and health. Over time, sleep therapy has evolved into a combined treatment approach that diagnoses and addresses sleep disorders through various treatments and relaxation techniques. 

In the past, therapy for sleep problems focused primarily on well-known sleep-related conditions like insomnia or sleep apnea. However, it’s now used to treat a broader range of issues, including circadian rhythm disorders, restless leg syndrome, parasomnia (abnormal or unusual behaviors, movements, perceptions, or emotions during sleep or sleep-wake transitions), sleep anxiety, and more.

The more research continues, the more we recognize how vital restorative sleep is for optimal functioning and health.

“Sometimes, we will look at different tips and advice about improving our sleep habits and determine it doesn’t apply to us. We may even feel like there’s nothing we can change in order to get better sleep. However, it can be helpful over a few days or a week to see what types of routines we have around our sleep and tailor any changes based on what we’ve actually observed that hinder us from getting the best sleep. We can take responsibility for coming up with individualized tips for ourselves which can be the key to changing a behavior or habit.”

– Talkspace therapist Dr Karmen Smith LCSW DD

Types of Therapy for Sleep Problems

Several types of therapy have been found effective in addressing sleep problems like insomnia, but what sets sleep therapy apart is its individualized approach. 

Like any form of therapy, the best therapeutic format will depend on factors like symptoms, causes, and nature of a sleep disturbance, as well as specific needs. Thus, treatment recommendations will vary based on identified underlying causes of sleep disruption, personal preference, and individual needs. 

Some of the commonly used types of therapy for sleep include:

CBT-I techniques

Cognitive behavioral therapy for insomnia (CBT-I) is a popular, evidence-based approach that aims to address cognitive and behavioral factors contributing to insomnia. In a structured environment, CBT for insomnia uses the basic premise of cognitive behavioral therapy — helping you first to identify and then change unhealthy or unhelpful thought patterns and behaviors related to your sleep problem.

CBT-I often incorporates techniques like: 

• Sleep restriction
• Stimulus control
• Relaxation training

Sleep restriction therapy

Sleep restriction therapy is a process that systematically regularizes and restricts how long you stay in bed in an effort to improve your sleep pattern. Some studies have offered a promising outlook. 

The therapeutic technique works by identifying and altering unhealthy behaviors that might contribute to poor sleep and insomnia, including: 

• How long you stay in bed if you can’t sleep
• How often you nap during the day
• If you have inconsistent sleep-wake times

Stimulus control therapy

Stimulus control therapy is often used in CBT-I to help people create a strong association between bed and sleep. It attempts to break cycles of negative sleep associations by changing bedtime habits and sleep environments, so they’re more conducive to relaxation and quality sleep.

Some of the key principles that stimulus control therapy uses to combat insomnia include:

• Using the bed for sleep and sexual activity only
• Only getting in bed when you’re sleepy, so you don’t lie there awake for a long time
• Getting out of bed if you don’t fall asleep within 20 – 30 minutes of lying down
• Keeping a consistent and healthy sleep schedule by going to bed and waking up at the same time every day — even on weekends
• Avoiding stimulation like TV, electronics, or blue light devices before bedtime
• Minimizing noise, light, and temperature disturbances at bedtime

Relaxation therapy

Relaxation therapy uses several types of relaxation techniques to help calm the body and mind so you can engage in restful sleep. Many are known to promote relaxation and reduce stress, making it easier to fall asleep and stay asleep throughout the night.

Popular relaxation techniques include:

• Progressive muscle relaxation
• Deep breathing exercises for sleep
• Mindfulness meditation
• Guided imagery 

Bright light therapy

Although not a proven cure, light therapy — also known as phototherapy — might help treat chronic insomnia or other sleep disorders in some people, according to research. 

Light therapy uses exposure to bright light to help regulate circadian rhythm. Typically used in the morning, bright light therapy can also treat other circadian rhythm disorders like delayed sleep phase disorder and shift work sleep disorder.

While more research is warranted, light therapy can potentially help by:

• Regulating circadian rhythm
• Treating seasonal affective disorder that might alter sleep patterns
• Improving your sleep pattern
• Enhancing melatonin production
• Alleviating jet lag

Benefits of Sleep Therapy

Sleep therapy can be beneficial for many people struggling with sleep-related issues. Therapy fundamentally works by identifying and addressing underlying factors impacting your life. In this case, it would mean determining what’s affecting your sleep quality. 

A therapeutic approach to improving sleep typically relies on using a variety of techniques and interventions, along with education and support. Potential benefits of sleep therapy include the following.

Improved sleep quality and duration

Sleep therapy can improve sleep quality and duration by encouraging healthy sleep habits and regulating sleep cycles. Focusing on reducing stress and anxiety through therapy can also help you get more restorative sleep, improving alertness and mood during the day.

Reduction in sleep disturbances and insomnia symptoms

Effective sleep therapy can help reduce sleep disturbances and symptoms of insomnia by addressing the root causes. Evidence-based interventions — like cognitive behavioral therapy for insomnia (CBT-I) — help you discover negative thought and behavior patterns related to poor sleep. 

Once you realize precisely what’s having a negative impact on your sleep, you can make simple but effective changes.

Improved mental health 

Did you know that sleep and mental health are intrinsically linked? Sleep can affect mood regulation, cognitive function, emotional stability, and well-being. Sleep therapy can help you learn to manage stress and reduce symptoms of anxiety and depression, ultimately improving your sleep quality. 

Physical health benefits 

Insomnia can significantly impact physical health. Sleep difficulties are associated with a higher risk of several health issues. In studies, inadequate sleep was found to have the potential to increase the risk of concerning physical conditions such as:

• Cardiovascular problems
• Higher risk for diabetes
• Metabolic disorders
• Immune dysfunction
• Cognitive impairment
• Reduced quality of life

The Effectiveness of Sleep Therapy

Sleep therapy can improve sleep quality, duration, and mental and physical well-being of people with sleep disorders. Studies consistently highlight efficacy in reducing the severity and frequency of sleep disturbances, especially when using a combined therapy approach that includes exercise or, in some cases, medication. 

In short, treating insomnia symptoms with evidence-based sleep therapy can promote healthy sleep habits to enhance daytime functioning, mental clarity, and physical health.

Integrating Sleep Therapy into Your Life

Therapy for sleep problems can be a game changer on your journey toward better mental health. The first step is finding a qualified sleep specialist or mental health provider to help you identify unhealthy sleep patterns so you can get a personalized intervention strategy designed to meet your unique needs. 

Cognitive behavioral therapy and a focus on sleep hygiene practices can be incredibly beneficial in helping you get the most consistent, restful, restorative sleep possible. Talkspace makes online cognitive behavioral therapy easy and convenient, with access to experienced therapists who understand how to treat sleep disorders. 

You’ll get the dedicated care you seek to overcome any sleep issue at Talkspace. Reach out today to start online treatment for insomnia and to learn if sleep medication might be something you should consider in addition to therapy.

What is the Difference Between Therapy and Medication?

Therapy involves engaging with a mental health professional to explore and modify thought and behavior patterns, while medication focuses on altering brain chemistry to address mental health conditions. Research shows that when it comes to talk therapy vs medication, both can be effective, but the type of mental health condition you have and other factors will determine what “the best” treatment option is. Here’s how both treatment methods work:

• Therapy, also known as psychotherapy or talk therapy, is a process in which you work with a trained, licensed mental health professional to explore thought and behavior patterns that contribute to mental health concerns. There are dozens of types of therapy, and which one will be most effective for you depends on your condition, symptoms, goals for recovery, and personal preference. 

• Medication is often used alone or in a combined treatment with therapy and/or self-help techniques to treat mental health conditions like anxiety, depression, obsessive-compulsive disorder (OCD), and countless other things. Most common mental health medications work by altering brain chemistry and neurotransmitters related to mood and thought process. For example, medication for depression can work by altering levels of dopamine or serotonin in the brain — both play a role in things like pleasure and positive mood.

Benefits of Therapy

Therapy offers several benefits and can address the underlying causes of mental health conditions. It’s a holistic approach that teaches coping strategies, helps you identify and change unhealthy and unhelpful thoughts and behaviors, and promotes self-awareness. The process relies heavily on personal growth. It’s hard work, but those willing to put in the time will see the rewards. 

Benefits of therapy include:

• Identifying and exploring underlying issues
• Learning helpful coping strategies for the future
• Improving self-awareness 
• Developing the ability to recognize early warning signs in a safe, non-judgmental place
• Building emotional resilience and regulation
• Instilling confidence and the ability to make healthy changes

“Therapy can be incredibly helpful in learning to manage the symptoms of a person’s mental health struggles. It allows for a safe space to work through thoughts and emotions without judgment. Through therapy, coping strategies that work for a client can be found and implemented. No one coping skill will fit all people. Working with a mental health professional helps a client find that tailored approach in managing their mental health issues.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Benefits of Medication

For some people, medication is a crucial component of a comprehensive mental health treatment plan. Certain types of medication offer significant benefits for stabilizing or improving symptoms. Mental health medication can provide relief for severe conditions that don’t respond to therapy or therapy alone isn’t enough.

Benefits of medication include:

• Symptom relief/symptom reduction
• Stabilizing severe conditions
• Complementing psychotherapy
• Improving quality of life

Therapy vs. Medication for Different Mental Health Conditions

When trying to compare mental health drugs vs. therapy, the type of condition being treated will always play a role. For some conditions, therapy might be more effective, whereas, for others, psychiatric medication can be critical in offering more immediate, short-term relief for symptoms that therapy hasn’t been able to address. In many instances, a combined approach will offer the most optimal results.

For anxiety

According to recent research, more than 40 million adults in the United States have at least one type of anxiety. Fortunately, this is a highly treatable condition. With the right anxiety treatment plan, many people can find relief from symptoms and live a healthy, happy, productive life. 

• Therapy for anxiety disorders: There are several effective types of therapy for anxiety. Cognitive behavioral therapy (CBT) and exposure therapy are popular options. Both help you learn to manage symptoms by challenging unhealthy or irrational thoughts and understanding what sets you off so you can avoid or learn to cope with it.

• Medication for anxiety disorders: There are multiple options for anxiety medication. Selective serotonin reuptake inhibitors (SSRIs) are technically an antidepressant, but they’re often a first-line treatment for anxiety. Serotonin and norepinephrine reuptake inhibitors (SNRIs) can also help with symptoms of anxiety. SSRIs and SNRIs can both be used long-term to treat anxiety, but other drugs, like benzodiazepines or “benzos,” might be prescribed for short-term use. If you aren’t sure, consider these signs you might need anxiety medication.

For depression

Major depressive disorder (MDD) is a common mental health condition that impacts more than an estimated 8% of adults in the U.S. In studies, therapy is proven effective in treating symptoms of depression. Research shows that medication efficacy is related to the severity of symptoms — that is, the more severe depressive episodes and symptoms are, the more likely the psychiatric medication is to work. 

• Therapy for depression: Common forms of therapy for depression treatment include cognitive behavioral therapy (CBT), interpersonal therapy (IPT), and mindfulness-based therapy. Therapy can improve depression symptoms by helping you spot negative thought patterns, improve self-awareness, and offer practical coping tools. 

• Medication for depression: Antidepressants like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can help regulate levels in the brain to improve mood. Other depression medications include monoamine oxidase inhibitors and tricyclic antidepressants (TCAs).

For attention-deficit/hyperactivity disorder (ADHD)

Attention-deficit hyperactivity disorder (ADHD) is a prevalent neurodevelopmental disorder that can cause inattentiveness and/or excessive movement and activity in some people. 

• Therapy for ADHD: ADHD therapy helps people learn to manage symptoms so they can lead rewarding, productive lives. Many types of therapy can effectively treat ADHD, including CBT, mindfulness-based therapy, occupational therapy, and play, art, or music therapy. 

• Medication for ADHD: Both stimulants and non-stimulants can treat symptoms of ADHD. Sometimes, an antidepressant might be used off-label. Which ADHD medication is best for someone will depend on several factors, like comorbid conditions, symptom severity, health history, and more. 

For bipolar disorder

Bipolar disorder was once referred to as manic depression or manic depressive disorder. It causes extreme highs (mania) and dark lows (depressive episodes) that can be debilitating if not treated effectively.

• Therapy for bipolar disorder: Effective forms of therapy to treat bipolar disorder can include psychoeducation, cognitive behavioral therapy (CBT), and family therapy.

• Medication for bipolar disorder: Medication is commonly used in combination with therapy to treat bipolar disorder. Mood stabilizers like lithium are the first line of treatment when treating bipolar disorder. Antidepressants or antipsychotics can also be prescribed as bipolar medication when mood stabilizers alone aren’t effective.

For obsessive-compulsive disorder (OCD)

Obsessive-compulsive disorder (OCD) is a type of anxiety disorder that causes unwanted or unwarranted repetitive thoughts (obsessions) that can lead to unhealthy, uncontrollable behaviors (compulsions). OCD can negatively impact life, relationships, and the ability to function. Though not curable, effective treatment options are available. 

• Therapy for OCD: Many types of therapy can alleviate symptoms of OCD — CBT, exposure and response therapy (ERP), and psychodynamic therapy are some of the best types of therapy for OCD. 

• Medication for OCD: Some medications used to treat OCD are antidepressants in the class of drugs known as selective serotonin reuptake inhibitors (SSRIs) and some off-label drugs if SSRIs aren’t effective. 

For post-traumatic stress disorder (PTSD)

Post-traumatic stress disorder (PTSD) is a condition some people develop after experiencing or witnessing extreme trauma. Not everyone who goes through a traumatic event will develop PTSD, but for those who do, treatment is essential. 

• Therapy for PTSD: Several types of therapy can help people manage PTSD symptoms. Trauma-focused therapies, like prolonged exposure therapy, EMDR therapy, and cognitive processing therapy, can be effective ways to treat PTSD naturally.

• Medication for PTSD: Medication is used to treat PTSD in some people. Antidepressants in the class of drugs known as selective serotonin reuptake inhibitors (SSRIs) can reduce or relieve symptoms of PTSD. Other types of PTSD medication that can be effective include anti-anxiety medications, Alpha-1 blockers, and mood stabilizers. Medication tends to work most effectively when combined with therapy.

For schizophrenia

Schizophrenia is a neuropsychiatric disorder that affects less than 1% of people in the United States. It’s characterized by hallucinations, difficulty thinking, disorganized speech, paranoia, and delusions. While there’s no cure for schizophrenia, psychological treatments and antipsychotic medications can be incredibly beneficial in reducing symptoms.

• Therapy for schizophrenia: Certain types of therapy will help reduce symptoms of schizophrenia. Therapy for schizophrenia focuses on reducing stress, enhancing function, and improving social skills. Some of the therapies that are effective in treating schizophrenia include CBT, art therapy, and family therapy.  

• Medication for schizophrenia: Schizophrenia can be successfully treated by schizophrenia medication in many people. Antipsychotics — both atypical and typical — can reduce symptoms and lessen the potential for future episodes.

For personality disorders

Personality disorders are conditions that cause patterns of unhealthy thought processes and behaviors that differ from what’s expected — people with personality disorders will have difficulty in at least 2 of the following areas:

• How they think about themself
• How they think about others
• How they respond emotionally
• How they relate to others
• How they behave

There are many types of personality disorders, including:

• Antisocial personality disorder
• Avoidant personality disorder
• Borderline personality disorder
• Dependent personality disorder
• Histrionic personality disorder
• Narcissistic personality disorder
• Obsessive-compulsive personality disorder
• Paranoid personality disorder
• Schizoid personality disorder
• Schizotypal personality disorder

Therapy for personality disorders: Some types of therapy are more effective than others in treating personality disorders. Commonly used therapy modalities include cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), group therapy, and psychoeducation.

Medication for personality disorders: There isn’t one medication that treats all personality disorders. Sometimes, depending on symptoms and type of disorder, antidepressants or anti-anxiety medication might be prescribed. Mood stabilizers can also be effective in some cases.

How Does Medication & Therapy Work Together?

Medication and therapy can be combined to offer the most support. Medication can stabilize mood and provide rapid relief when needed. Therapy helps address underlying issues and enhance self-awareness. A combined approach may maximize outcomes and improve overall mental well-being.

Is Therapy Better Than Medication?

What works best for you will depend on multiple factors, including diagnosis, personal preference, other health conditions, and more. Some research suggests that when it comes to cognitive behavioral therapy vs medication, CBT might be more effective in people with anxiety, whereas depression might be better treated with a combined approach that uses both therapy and drugs. 

Ultimately, the right treatment plan will be as unique as you are, and you’ll work with your therapist or doctor to determine the best path forward.

Considerations for Choosing Therapy vs. Medication

Before deciding whether psychotherapy vs. medication is the right option, you should talk to your provider. 

Considerations to take into account include:

• Type of mental health condition
• Severity of symptoms
• Your lifestyle 
• Your comfort level and personal preference for treatment
• Financial considerations 
• Your insurance situation
• Benefits and risks of each option
• Your previous treatment history 

“There is no right or wrong answer when it comes to choosing therapy or medication. It’s important to consider that both options are available to a client. Historically, therapy and medication have worked hand in hand to help a client manage their mental health struggles. So, one is not always better than the other. With certain mental health disorders, medication management may be necessary before therapy can begin but medication alone shouldn’t be the answer.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Start Comprehensive Mental Health Treatment

Prioritizing your mental health is essential, especially when you’re struggling in life. Therapy can offer you the tools you need to manage your mental health, and a provider can help you decide if medication might be beneficial. The right treatment plan will offer coping mechanisms and the best way to move forward in your life in the healthiest, happiest, most positive way.

Talkspace offers online therapy and online psychiatry services that make getting mental health help simple and affordable. The online platform means you can access therapy wherever you are, so therapy is convenient and effective. Talkspace offers comprehensive care with therapy and medication management that will put you on the path toward healing. 

Reach out today to get mental health treatment with therapy and medication. 

1. Prepare for Your Sessions

Before you go to your first therapy session, you can prepare by taking some time to reflect on what you hope to get out of therapy. Clear, specific goals will benefit you and your potential therapist as you navigate toward healing. Setting goals will guide the conversation and ensure you stay focused. You might even consider writing a brief agenda to keep yourself on track. 

TIP: If you’re nervous, preparing in advance for your therapy session will build your confidence. Keep the following in mind:

• Therapy is a safe place
• You’re going there to heal
• Your licensed therapist is a trained, qualified expert
• You’re brave

“Having a therapy session virtually or in a traditional setting can be nerve-wracking and anxiety-provoking. Managing these emotions can ensure individuals have a positive experience with their therapist. Keeping a journal before therapy sessions allows individuals to exert more control as they organize their thoughts, emotions, and experiences, thereby enabling them to articulate their concerns clearly during the session.”

– Talkspace therapist Famous Erwin, LMHC, LPC

2. Discuss Your Goals

Once you’ve identified your goals for therapy, it’s important to discuss them with your therapist openly. Share what you want to get out of treatment, and be specific. 

• Do you want to learn how to manage your anxiety?
• Are you worried you’re depressed? 
• Are there any relationship issues you want to work on? 
• Do you struggle with self-esteem? 

Whether you’re looking for coping skills to deal with depression or you just want to improve your communication skills, being open with your therapist helps them guide you in the most efficient, effective ways. 

TIP: If you have multiple goals, take the time to prioritize them — what’s most important to you? Start there, and then move through the list as time goes on. 

3. Be Honest and Open

Therapy is a place for you to open up. It’s a confidential and non-judgmental space where you can be honest about how you feel, what you think, and experiences you’ve had in the past. Even those things that make you uncomfortable or cause you anxiety can — and should — be discussed. This is the time and place to trust the process. 

TIP: Being open and honest means being vulnerable, which can be scary, but it’s also essential to have an authentic experience. Vulnerability fosters trust between you and your therapist. From there, you’ll be able to dive deep and get more out of the process.

4. Ask Questions

Never hesitate to compile a list of questions to ask a therapist if you’re unsure about any part of the process or you want more information. Therapy is a highly personal experience. You should feel comfortable about what is happening and the path you’re on. 

Part of knowing how to talk to a therapist means feeling empowered enough to ask for clarification and guidance. It’s always OK to ask about what to expect from therapy and the overall process.

TIP: You can always ask about your therapist’s therapeutic technique or approach. Understanding what they’re doing and why can be beneficial. It can help you get the most out of therapy while ensuring you’re as engaged as possible.  

“Therapy sessions can surely pose challenges, particularly for clients who may find themselves frozen and unable to articulate their reasons for seeking therapy once they’re in the therapist’s office. To facilitate the discovery of therapeutic goals and foster a trusting relationship between client and therapist, it’s essential to employ open-ended questions that encourage exploration and understanding of the challenges the client may be facing. Building this deeper connection allows clients to feel more comfortable and supported, ultimately enhancing the therapeutic process and promoting positive outcomes.”

– Talkspace therapist Famous Erwin, LMHC, LPC

5. Be Open to Feedback

Therapy is a two-way street. Much of what happens along the way is driven by your input and needs, but those won’t go very far if you don’t allow your therapist to offer feedback. It’s crucial to remain open to what they say — even when it’s not necessarily something you want to hear. Sometimes, the truth can be hard to accept, but it’s why you’re there. Staying open means you’re more likely to see growth.

TIP: To get the most out of the feedback, take the time to reflect on your therapist’s insights and perspective. Really think about what they’re telling you so you can apply the advice to your life.

6. Share Your Feedback

Whether you appreciate something, are concerned about something, or feel you need more support, it’s important to express how you feel with your therapist. Open communication is vital to a therapeutic relationship. It ensures your needs are met so you don’t start doubting or resenting the process.

TIP: Even though it can be a difficult conversation, remember that sharing what you’re feeling creates an opportunity to make adjustments. It ultimately means your therapy journey will be more aligned with your goals in the long run.

*Note: Feedback doesn’t always have to be negative, either. Remember to celebrate the wins when you reach a milestone or have a breakthrough. Your hard work should be acknowledged, so share when you feel like you’ve made progress.

Embracing Your Therapeutic Journey

Embracing your therapy journey means being engaged every step of the way. Stay open to the growth and change you hope to experience. Go to each session with a positive, open mindset, and remember what you’ve learned about how to talk to your therapist. Communication will go a long way and will ensure you get a return on the effort and energy you’re putting into the process. 

Therapy can be challenging. It’s work, but it’s also a valuable tool that will serve you for the rest of your life. The skills you learn along the way help strengthen your sense of self, your relationships, and face any mental health challenges you’re facing. You should be confident and optimistic about your ability to navigate your therapeutic journey. You now know how to talk to a therapist and advocate for yourself, and that’s half the battle. 

Talkspace makes therapy simple. It’s a secure, convenient online therapy platform that makes getting help easy. Don’t wait to seek out the benefits of therapy — reach out to Talkspace today to connect with a licensed therapist and embark on your well-being journey.