Talk Therapy

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Talk therapy, also known as psychotherapy, is a treatment that involves talking with a trained professional about your thoughts, feelings, and behaviors. The goal is to help you identify and change troubling patterns, and improve your quality of life. Talk therapy can be done in person, on the phone or through Zoom. 

• Behavioural therapy
• Cognitive behavioural therapy (CBT)
• Humanistic therapy
• Psychodynamic therapy
• Gestalt therapy
• Person-centered therapy

• A therapist listens to you and helps you find your own answers 
• You can talk about what's going on in your head and how it makes you feel 
• The therapist can help you identify unhelpful patterns in your thinking or behavior 
• The therapist can help you find ways to live with complicated feelings or change them 

• Stress, anxiety, depression, and other mental health conditions
• Relationship problems
• Loss of a loved one
• Low energy, changes in sleep or appetite, and other symptoms without a physical cause

• Gaining insight: Talking to a therapist can help you see a situation more clearly and gain new insight 

• Releasing tension: Talking to someone you trust can help you release built-up tension 

• Finding answers: A therapist can help you find your own answers to problems without judgment 

• Improving mental health: Talk therapy can help you overcome anxiety and insecurities, cope with stress, and process traumatic experiences 

• Changing unhealthy patterns: Talk therapy can help you identify and change patterns of thought and behavior that may be hindering your mental health 

Prepare yourself mentally before your initial session. 

Set aside quiet time to contemplate what you hope to achieve through therapy, and consider writing down some preliminary goals. Don't worry if your objectives aren't crystal clear—this is something you can explore with your therapist—but having a rough idea of what you'd like to address will ensure your therapy remains focused on your key priorities. If possible, dedicate time before each subsequent session to reflect on your experiences during the week and identify the most pressing matters you wish to discuss during your appointment.

Discuss your upcoming therapy with trusted individuals in your life. 

Opening up to others can effectively reduce potential anxiety about starting therapy, whilst garnering support for your commitment to self-care. You might be pleasantly surprised to discover how many people in your circle have experienced therapy themselves and can offer valuable insights. Being open about therapy helps combat the stigma surrounding mental health treatment. These conversations can also help you identify additional therapy goals, as those close to us often provide valuable external perspectives on areas we might benefit from addressing. 

Approach your initial sessions with an open mind—whilst remaining honest about whether the therapeutic relationship feels right. 

It's important to understand that not every mental health professional will be ideally suited to your needs. At its most benign, an unsuitable match might waste your time and resources; at its worst, it could potentially be harmful to your well-being. However, it's equally important to recognise that developing a comfortable therapeutic relationship typically requires several sessions. Therefore, it's crucial to distinguish whether any initial discomfort stems from a genuine mismatch or simply the natural process of building rapport. While it's essential to trust your instincts if something feels genuinely wrong, don't shy away from working through initial awkwardness, particularly in the early stages.

Don't feel pressured about what to discuss in your first session. 

Your therapist is trained to guide the conversation and pose appropriate questions to help you open up. Whilst prior self-reflection can be beneficial, and sharing your personal objectives can help shape your treatment plan, your therapist is well-equipped to assist you through this process if you haven't had the chance to do so beforehand.

Ensure you allocate time for yourself following your therapy sessions. 

If you have an appointment at two o'clock, avoid scheduling any crucial work commitments immediately afterwards. Where possible, take some time post-session to go for a stroll outdoors or enjoy a quiet cup of tea. Therapy can be emotionally taxing, and it's crucial to allow yourself space to process. Much like receiving an intensive muscle massage—you might experience emotional tenderness for the remainder of the day, but you'll notice gradual improvement over the following week. Be kind to yourself, allow your feelings to surface naturally, and refrain from self-criticism, regardless of how you need to process your therapeutic experience.

During a talk therapy session, you will typically discuss your thoughts, feelings, and experiences with a therapist, who actively listens and asks questions to help you understand and address the issues causing you distress, allowing you to explore patterns in your behavior and develop coping mechanisms to manage challenges in your life; this may involve discussing past experiences, current situations, and potential solutions depending on the type of therapy and your specific needs.  

Key points about talk therapy sessions:

• Open conversation: You are encouraged to openly share your thoughts and feelings without judgment, allowing you to explore your emotions freely. 

• Active listening: The therapist will attentively listen to what you say and may ask clarifying questions to gain a deeper understanding of your perspective. 

• Identifying patterns: The therapist will help you identify patterns in your thoughts, emotions, and behaviors that might be contributing to your difficulties. 

• Exploring the root cause: Depending on the therapy approach, you may discuss past experiences and childhood events to understand how they might be impacting your present life. 

• Developing coping skills: The therapist will guide you in developing healthy coping mechanisms to manage stress and difficult situations. 

• Setting goals: You and your therapist may collaboratively set goals for therapy, which could include improving relationships, managing anxiety, or overcoming specific challenges. 

Important aspects to remember:

• Confidentiality: Your conversations with the therapist are typically confidential, meaning they cannot share information about your sessions with others without your consent. 

• No right or wrong answers: There are no right or wrong answers in therapy, and the focus is on exploring your experiences and feelings honestly. 

• Different approaches: Different types of therapy, like Cognitive Behavioral Therapy (CBT) or Person-Centered therapy, may use different techniques and focus on different aspects of your life. 

After a talk therapy session, it's important to prioritize self-care by taking time to process your emotions, potentially through activities like: taking a walk in nature, journaling about key insights from the session, practicing mindfulness meditation, listening to calming music, engaging in a relaxing activity like reading, or simply allowing yourself to rest and reflect on what was discussed. 

Key points to consider after a therapy session:

• Acknowledge your emotions: Take a moment to notice how you are feeling physically and emotionally after the session. 

• Reflect and journal: Write down key takeaways, insights, or emotions that came up during therapy to help process them further. 

• Practice relaxation techniques: Engage in activities like deep breathing exercises, guided meditation, or progressive muscle relaxation to help calm your mind and body. 

• Engage in gentle movement: Go for a walk, stretch, or do some light exercise to release tension and ground yourself. 

• Spend time in nature: Being outdoors can be soothing and help clear your mind. 

• Connect with supportive people: Reach out to a trusted friend or family member to talk about your experience if needed. 

• Plan for self-care: Schedule time for activities you enjoy, like reading, listening to music, taking a bath, or cooking a nourishing meal. 

Important considerations:

• Be mindful of your energy level: If you feel emotionally drained after a session, prioritize rest and avoid demanding activities. 

• Communicate with your therapist: If you are struggling to manage emotions after a session, discuss this with your therapist to develop coping strategies. 

• Set realistic expectations: Understand that therapy is a process, and significant changes may take time.